It’s not simply about thanking others!
There is a growing body of research that shows how the regular practice of gratitude positively impacts a performer’s resilience, self-esteem, and actual performance (Chen & Wu, 2014; Gabana et al., 2019). It also helps prevent both physical and emotional burnout (Chen et al., 2021).
How do we define Gratitude?
A sense of thankfulness that emerges in response to any kind of benefit that one receives or as an act of expressing appreciation directed towards another or expressed privately (Gabana, 2019).
How does Gratitude Improve Performance?
The practice of Gratitude promotes the release of dopamine and serotonin, which enhances feelings of optimism, contentment, and satisfaction (Chen et al., 2021). These positive emotions enhance a performer’s ability to cope with adversity and perceive setbacks as learning opportunities (Gabana et al., 2019). These emotions also contribute as a protective factor from physical and emotional burnout (Chen et al., 2021). Furthermore, gratitude improves trust within teams and between athletes and their coaches, which results in higher levels of team satisfaction (Chen & Wu, 2014). These factors all have a positive effect on performance.
How can I practice Gratitude?
Practicing gratitude can take many forms and here are a few ways to integrate gratitude into your daily lives:
- Keep a gratitude journal and add to it every day.
- Practice acts of kindness (e.g., a compliment) every day.
- Change “I have to…” to “I get to…”
- Shift your perspective on challenges and setbacks by viewing them as opportunities for growth and learning.
- Acknowledge and appreciate the support systems that surround you, including family, friends, coaches, and sponsors.
Here’s another one that I learned from a young golfer…take a moment to reflect on the countless individuals who dream of being in your shoes.
Finally,
Embracing gratitude can reduce stress, improve mental health, increase resilience, and strengthen relationships. Not only would you enhance your performance, but you will also foster a deeper sense of fulfilment and joy in your pursuits.
P.S. here’s an earlier post that I blogged about Gratitude
Coach Hansen
References:
Chen, L.H. & Wu, C. (2014). Gratitude enhances change in athlete’s self-esteem: The moderating role of trust in coach. Journal of Applied Sport Psychology, 26(3), 349-362.
Chen, L. H., Wu, C.-H., Ni, Y.-L., & Kuo, C.-C. (2021). The differential interaction effect of mastery and performance climate on athletes’ emotional and physical exhaustion: The role of athletes’ gratitude. Sport, Exercise, and Performance Psychology, 10(3), 394–407. https://doi-org.uws.idm.oclc.org/10.1037/spy0000257
Gabana, N. (2019). Gratitude in Sport: Positive Psychology for Athletes and Implications for Mental Health, Well-Being, and Performance. 10.1007/978-3-030-20583-6_15.
Gabana, N. T., Steinfeldt, J., Wong, Y. J., Svetina, D., & Chung, Y. B. (2019). Attitude of Gratitude: Exploring the Implementation of a Gratitude Intervention with College Athletes. Journal of Applied Sport Psychology, 31(3), 273–284.
Coach Hansen 