What if you woke up one day and couldn’t climb the stairs?

At 40, this became my reality!

Once a two-hour gym-goer and weightlifter, I could not manage the simplest tasks. Exercise beyond 10 minutes led to crushing fatigue, headaches, and exhaustion. My full-time career as an NHS GP and passion for delivering workshops felt out of reach. I was lost, angry, and overwhelmed. Life had thrown me a curveball I didn’t expect.

That was eight years ago.

Today, my life has transformed in ways I never thought possible. Though I may not lift the weights I once did or walk the distances I used to, I’ve found strength in new places. I’ve embraced boundaries, honoured my non-negotiables, and built a life filled with purpose and gratitude.

This transformation began with one essential practice: gratitude. I hope to share what I have learned here with you today. This week's blog post comes from the heart and shares what is possible.

What Is Gratitude Practice?

Gratitude is more than simply saying “thank you.” It’s a mental and emotional focus on the positives in your life—acknowledging them deeply and consistently. For me, it has been instrumental in changing my life and the positivity within it.

A gratitude practice is the intentional act of reflecting on these positives. Research has shown that cultivating gratitude improves mental well-being, enhances relationships, reduces stress, and even boosts physical health by lowering inflammation and improving heart health. Did you know gratitude activates neural circuits associated with joy and reduces activity in the brain regions linked to fear and anxiety? So, the benefits are not just mental, they are physical as well.

How Gratitude Transformed My Health

When I first started a gratitude practice, it was challenging. How could I feel thankful when my body and career had been turned upside down? It was a challenging task and was not achieved overnight. Slowly, gratitude shifted my mindset. Instead of focusing on what I had lost, I began to see what I still had:

 • Support from my loved ones stood out above all. Their belief in me and what I was capable of.

 • The ability to grow professionally, starting with minor changes leading to small accomplishments.

 • Small wins in regaining physical strength were celebrated and enjoyed as they paved the way to more significant possibilities. 

I started writing in a gratitude journal, reflecting daily on moments of joy, even in minor details—a kind word from a patient, a walk on a sunny day, or the fulfilment of teaching others. This shift improved my emotional and physical health. My energy levels stabilised, and I learned to manage setbacks with resilience. 

How to Practice Gratitude Effectively

Gratitude isn’t about going through the motions. To reap its full benefits, here are key methods to consider together with my GEMS 💎:

 1. Narrative Reflection: Instead of simply listing your gratitude, consider a specific story about how someone helped or supported you.

💎 This activates neural pathways linked to positive emotions. The science involved may make many of you reconsider why this is important.

 2. Gratitude Journaling: Spend a few minutes each day writing down three things you’re grateful for.

💎 Try to be specific—detail why these moments matter to you. 

 3. Express Gratitude to Others: Send a message or write a note to someone who has positively impacted your life.

💎 Expressing gratitude directly can deepen connections and amplify its effects. Personal experience has shown notecards, letters, and even post-its recognising and expressing gratitude for help and support offered can help strengthen relationships 

 4. Receiving Gratitude: Reflect on when others thanked you for your actions.

💎 This can be even more powerful than expressing gratitude yourself. We all love being thanked, but reflecting on the reasons can provide deeper reasons and learning.

Hurdles in Building a Gratitude Practice

While gratitude can be transformative, it isn’t always easy to practice. It took me many years to learn, and I can still improve. Recognising the hurdles that can get in our way is vital in this growth journey.

 • Skepticism: Gratitude may seem like wishful thinking when life feels overwhelming.

💎 Here is what I have found can help: Start small by focusing on one thing that brings joy.

 • Consistency: Building a habit takes time.

💎 Here is what I have found can help: Consider setting a reminder or tying gratitude to an existing routine, like your morning coffee or evening wind-down. Pre-bed is an excellent choice as well.

 • Deeper Engagement: Listing items mindlessly won’t work.

💎 Here is what I have found can help: Engage emotionally—immerse yourself in the feelings tied to your gratitude moments. 

Why Gratitude Matters

Gratitude has taught me that life’s challenges can lead to unexpected growth. By shifting my focus, I have learnt to appreciate what life gave me rather than what it took away. Melody Beattie's beautiful quote resonates with me on this realisation:

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity.”

When you embrace gratitude, you discover strength and joy within, even during life’s most challenging moments.  If you’re ready to start your gratitude journey, three steps may help you here.

First, begin with a gratitude journal. Then, reflect on one meaningful experience in which someone helped or supported you. Finally, share your gratitude with someone important to you. The more often you do this, the easier the practice will be.

Remember, Gratitude isn’t about erasing struggles—it’s about finding light in the darkness and learning to grow through life’s challenges.