1. Unleashing the Power of Gratitude
Stephen M. Ross School of Business
University of Michigan
Unleashing the Power of Gratitude
Mary Ceccanese, Center for Positive Organizations, Ross School of Business, University of Michigan,
Copyright (c) 2016 Kim Cameron

2. A Spark
“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.”
--Albert Schweitzer
Copyright (c) 2016 Kim Cameron

3. Outline Benefits of gratitude Gratitude journals The famous Nun Study
Video
Conclusion
Copyright (c) Kim Cameron

4. Benefits of People Experiencing Gratitude
Feel Closer to God
Feel more loving and forgiving
Higher levels of positive emotions
Ability to cope with everyday stress
Improved relationships
Greater physical health
Copyright (c) 2016 Kim Cameron

5. Work of Glen Affleck
Cardiac patients who blame their heart attacks on others were more likely to suffer yet another heart attack within 8 years!
Those who perceived benefits from an initial heart attack (i.e., appreciating life) were more apt to have a reduced risk for a subsequent attack.
Gratitude drives out toxic emotions (resentment, anger, and envy) and may be associated with better long-term emotional and physical health in transplant recipients.
Copyright (c) 2016 Kim Cameron

6. Physical Health Studies by Emmons and McCullough suggest gratitude…
Strengthens the immune system
Lowers blood pressure
Reduces symptoms of illness
Makes us less bothered by aches and pains
Encourages us to exercise more and take better care of our health!
Copyright (c) 2016 Kim Cameron

7. Frustration vs. Appreciation
Heartfelt emotions such as love and appreciation, cause heart rhythms to become coherent or smooth.
Positive heart qualities produce beneficial effects that include enhanced immunity and hormonal balance.
Appreciation and gratitude can restore the natural rhythms of the heart.
Anger and frustration cause our heart rhythms to become incoherent or jagged.
Negative emotions create a chain reaction – blood vessels constrict, blood pressure rises,
and the
immune
system is
weakened.
Copyright (c) 2016 Kim Cameron

8. Study Done by the HeartMath Research Center
McCraty & Childre, 2004.
Copyright (c) 2014 Kim Cameron

9. Exercise
You have exactly 1 minute to write down all the things you can think of they you are grateful for.
How many did you come up with?
Copyright (c) 2014 Kim Cameron

10. Self-Sufficiency
Many of us live under the illusion of self-sufficiency: the tendency not to acknowledge how much we need others.
We, especially in this society, do not like to think of ourselves as indebted.
Acknowledging dependence can be intimidating. But, it is absolutely essential in order to feel gratitude.
Copyright (c) 2016 Kim Cameron

11. Gratitude and Generosity
Learning and Growing in + connections with others
Learning
Learning
Others' Enabling of Me Me
My Enabling of Others
Being and Growing in + connection with others
Gratitude
Generosity
Receiver
Being a Beneficiary
Giver
Being a Contributor
Copyright (c) 2016 Jane Dutton

12. Gratitude: Key to Happiness
Happy individuals are more
creative
helpful
charitable
self-confident
have better self-control
show greater self-regulatory and coping abilities
Copyright (c) 2016 Kim Cameron

13. Gratitude Journal Study
Group 1 Blessings
Generosity of friends
Right to vote
God-given gift of determination
Sunset through the clouds
Group 2 Burdens
Hard to find parking
Messy kitchen no one will clean
Finances depleting quickly
Burned my macaroni and cheese
Copyright (c) 2016 Kim Cameron

14. Results of the Gratitude Group
Felt better about their lives as a whole
Were more optimistic about the future
25% happier than the other participants
Reported fewer health complaints
Experienced fewer symptoms of physical illness
Spent significantly more time exercising (nearly 1.5 hours per week) than those in the burdens’ group.
Copyright (c) 2016 Kim Cameron

15. Can You Believe?
Gratitude Group was still enjoying benefits SIX MONTHS after the study ended!!!
Keeping a gratitude journal for a few days or even weeks will most likely not produce these major changes.
Gratitude in the moment is not the same as incorporating it into your belief system.
Gratitude is a choice!
Copyright (c) 2016 Kim Cameron

16. Caveats Isn’t this being a little bit “unrealistic”?
Gratitude takes time and energy – it is a choice!
Life happens!
Copyright (c) 2016 Kim Cameron

17. A Note on Gratitude and Religion/Spirituality
Gratitude is part of the Christian/Catholic religion.
Gratitude is part of the Jewish religion.
Gratitude is part of the Islam religion.
Grateful people sense that they are not separate from others or from God. This recognition itself brings a deep sense of gratefulness.
People who describe themselves as either religious or spiritual are more likely to be grateful than those who describe themselves as neither.
Copyright (c) 2016 Kim Cameron

18. The Famous Nun Study -- Snowdon
Nearly 700 nuns of the School Sisters of Notre Dame order have participated in the project --same occupation, not married, did not smoke, shared access to similar healthcare, housing, and diet– this group offered a unique opportunity to examine health and longevity.
From their one-page autobiography (written at age 22), the research team was able to predict with 85 percent accuracy who would get Alzheimer’s disease 60 years later and who would not!!!!
Copyright (c) 2016 Kim Cameron

19. More to The Nun Study (Snowdon & Danner)
The more positive emotions expressed in the life stores of these nuns, the more likely they were to still be alive six decades later.
Of the 90 nuns who had few positive emotions, about of them were still alive.
Of the 90 nuns who expressed positive emotions, about 70 of them were still alive – 2 ½ to 3 times more nuns were still living!!!!
Copyright (c) 2016 Kim Cameron

20. Saying “Thank You” for the Ordinary
The story of Giny – administrative assistant in a busy department and her interaction with book company representatives.
There are two little magic words that can open any door with ease – one little word is thanks, and the other little word is please!
Copyright (c) 2016 Kim Cameron

21. 1. Count Your Blessings
Three Good Things – This is similar to writing in a gratitude journal but takes less time
(i.e., minutes).
*Research by Martin Seligman found that completing this exercise every day for one week led to increases in happiness that persisted for six months.
At the end of the day, write down three things that went well (large or small) describing why you think they happened.
Copyright (c) The Regents of the University of Michigan

22. 2. Mental Subtraction
What if important, positive events in your life – such as a job opportunity or educational achievement – would have never taken place? Reflect on what your life would be like without them.
*Studies led by Minkyung Koo found that completing a 15-minute mental subtraction writing exercise led to increases in happiness and gratitude.
Copyright (c) The Regents of the University of Michigan

23. 3. Savor “Hedonic adaptation”
Try the Give-It-Up practice -- temporarily giving up something you enjoy, and then come back later, this time with greater anticipation and excitement.
Go for a Savoring Walk
*A 2013 study conducted by Quoidbach and Dunn found that abstaining from chocolate for a week led people to derive greater pleasure from it when they indulged again.
Ever notice how the first bite of cake tastes best? Hedonic Adaptation – appreciate what we have less and less over time.
Instead of giving something up, go for a Savoring Walk – to appreciate beautiful or awe-inspiring scenery, acts of kindness between people, or adorable children !! 20 minutes once a week – ideally taking a different route each time paying close attention to as many positive sights, sounds, smells, or other sensations as you can. Research by Bryant and Veroff found that taking this kind of stroll led to an increase in happiness one week later.
Talk about trip to Italy
Copyright (c) 2016 Regents of the University of Michigan

24. 4. Say “Thank You”
Gratitude expressed to others can be especially powerful.
Copyright (c) 2016 Regents of the University of Michigan

25. Giving a “Power Thank You”
Thank the person for something they specifically did. “John, thanks for working late each night this week to help make this international conference such a huge success.”
Acknowledge the effort or personal sacrifice they made. “I realize that you gave up time with your family to help with this project and I know how important they are to you. Your
Goulston, Mark “How to Give a Meaningful ‘Thank You.’” Harvard Business Review Blog, February 20.
Copyright (c) 2016 Kim Cameron

26. Giving a “Power Thank You”
dedication inspired everyone else on the team to pitch in and not only host the best conference we have ever had, but the organization wants to use our streamlined process for future conferences.”
“You were largely responsible for this success, which made me look good in front of a large group of my colleagues. Your next performance evaluation will definitely reflect all your efforts. You are the very best!”
Copyright (c) 2016 Kim Cameron

27. Gratitude
Video -- Louie Schwartzberg
Copyright (c) 2016 Kim Cameron

28. Exercise
In your small groups, discuss any moments that stood out in this presentation, maybe something you can remember or an action plan.
Report out.
Copyright (c) 2016 Kim Cameron

29. Putting Gratitude into Practice
When practicing gratitude – one size does not fit all! Try some of the suggestions mentioned. For more options, check out the Greater Good Science Center website.
Copyright (c) 2016 Regents of the University of Michigan

30. Resources
Cameron, Kim. Positive Leadership: Strategies for Extraordinary Performance. San Francisco: Berrett-Koehler Publishers, 2009.
Davidhizar, Ruth. “The Benefits of Saying “Thank You for the Ordinary rather than the Extraordinary.” Journal of Practical Nursing, Winter, 2005:
Emmons, Robert A. Thanks! How Practicing Gratitude Can Make You Happier. New York: Houghton Mifflin, 2007.
McCraty, Rollin and Doc Childre. “The Grateful Heart.” In Robert A. Emmons and Michael E. McCullough (eds.), The Psychology of Gratitude (pp ). New York: Oxford University Press.
Snowdon, David. Aging with Grace: What the Nun Study Teaches Us About Leading Longer, Healthier, and More Meaningful Lives. New York: Bantam Books, 2002.
Copyright (c) 2016 Kim Cameron