4 Gratitude Practices to Help You Thrive Despite Fear

That first day living under the pandemic is etched into my memory, much like the permanent imprint of where I stood on the morning of September 11th, 2001. It was a Friday, mid-March 2020, at the grocery store when I noticed how quickly people were moving carts past me as they stocked up on food.

Note: This article is adapted from blogger Sarah Paulk, who shares her personal experience practicing gratitude.

They were throwing water bottles and sanitizer sprays into their carts. While I waited in line, I watched as a man wearing a medical mask and gloves loaded groceries onto the belt.

"I think a lockdown is imminent within a few weeks," I told my cousin in a fairly dramatic message. Before evening, the county instructed citizens to remain in their houses.

Gratitude Can Bring Us Comfort

Initially, the coronavirus pandemic seemed like a temporary pause button, with flights and all plans canceled, signaling rough times ahead. But it was just that—temporary. Life was simply on hold for a few months. I recall having some concerns, but I was definitely mistaken.

The temporary economic pause spelled disaster for many industries; countless people lost their jobs, and the number of infections kept rising. We progressed from knowing one person with COVID to knowing many as the months went by.

We fought hard to support our friends battling the virus, sending them food and supplies to bridge the gap created by social distancing. Then came the infuriating conflict of hearing some around us deny the virus's existence while a friend fought for life on a ventilator.

We were acutely aware of what we hadn't lost and what people around us possessed. So, we're always grateful, and somewhat this feeling is closer to contentment. We're thankful for our health, jobs, electricity, water, a playground for our kids, food, and gas.

There's so much to be grateful for; every news bulletin reminds us of that and of the things that could be taken away from us.

Free Yourself from Fear

I stumbled upon a picture taken at an annual dinner. We shared a meal with friends, with 18 of us in one frame. We were packed into the living room, smiling so wide that it was evident the picture was taken while we were laughing. It was another reminder of how much I miss those simple moments of connection—being with friends, sharing food, and just breathing the same air.

Nine months have passed since that day, with no clear end in sight. While we have the basics to sustain us, every face in that picture has experienced a range of new losses, from health complications to job changes, canceled plans, and life rearrangements. It's an experience many can relate to right now. We're grateful for the essentials, our health, and our families, but we're keenly aware they could be taken away at any moment.

Brené Brown coined the term "foreboding joy" in her book Daring Greatly, describing the tendency to connect our love for something with the fear of losing it. It's a feeling new parents experience as they gaze at their newborns, their eyes brimming with love while simultaneously gripped by fear that something terrible might happen to separate them. She describes this feeling as "rehearsing tragedy," and if that describes living in the time of the coronavirus, it sounds very fitting indeed.

So, here are four simple practices you can adopt to express gratitude and banish those fears:

1. Acknowledge the Subtle Ways Others Care About You

For many of us, the epidemic has resulted in an increased workload. We're working from home, guiding our children through online education, and completing duties that are often performed by a group of qualified experts. Yet, amidst it all, an endless number of people make deliberate contributions every day, making each day a bit brighter. Each instance reminds me that many more are waiting in line to do the same for me.

2. Be Generous

I spotted a woman parking next to me with a cat of the same breed a week before we adopted our pet. She answered all of my hurried questions about cat care, including how to train your cat to use the litter box and groom it, all through the car window.

Her patience and kindness stuck with me as an example of how strangers can positively impact us in times of isolation. When we're willing to pause our lives momentarily and share some moments with others, we feel grateful for ourselves and for those we encounter.

3. Focus on the Positives Rather than the Daily Grind

It's easy to believe that everything we're going through now is bad, given the depressing news that everyone around us is echoing. Although we have experienced our fair share of difficult days, we are also thankful for the remaining days.

When I reflect on the positives related to this pandemic, I think of playing with my kids, the encouraging messages from friends every few days, and seeing my children getting direct answers from the teacher during virtual learning sessions.

The lovely and compassionate moments often endure when we let go of the pain connected to a circumstance rather than the routine or the desire to give up. Therefore, remember that you can eventually replace the unpleasant memories with more happy ones as you snuggle into bed after a long day.

4. Enjoy the Ordinary

Returning to the basics can be a saving grace on those bleak days. So, list fifty things that make your life better just by being there; nothing is off limits, whether it's your favorite cup of coffee, fresh bed sheets, hot water, kids' chaos, a friend's number in your phone, or a TV remote.

Upon closer inspection, we'll find that extraordinary moments often blend with ordinary ones. If we can count fifty positive things in our lives, even though we may feel like everything is falling apart, it's easy to believe that tomorrow might be better than today.