Recent scientific studies shows a direct relationship between gratitude and well-being. That is, the more grateful you are to what you have in your life, the happier you will be and the better quality of a life you will lead.

We all go through unforgiving times – stress is high, unhealthy tension at work, family drama, financial problems, etc – and without a proper coping mechanism, all these negative thoughts and feelings can decrease how happy we feel.

Thankfully, there are a number of gratitude exercises that you can practice to stay in control and experience more overall happiness in your day to day life.

Let’s check out a few of those.

1. Gratitude

Gratitude happens when you acknowledge the good things others have done unto you. You appreciate the good deed for what it has contributed to your life. And you appreciate it for its own sake. You’re not showing gratefulness in order to get something from people in return. You’re simply filled with a deep sense of love and thankfulness for the good you have in your life.

Gratitude is uniquely important to your well-being. It is a critical determinant of how happy you feel. Not only has gratitude been shown to increase your overall sense of happiness, but it’s also been shown to decrease depression, stress, and anxiety as well improve your immune system and sleep.

In fact, gratitude is your best tool if you want to battle negative mental states, thoughts and feelings. And unfortunately, many people underestimate the importance of this trait and they go on to ridicule and belittle its effectiveness.

Don’t be one of those people…don’t judge a book by its cover.

2. Expressing Gratitude

Expressing gratitude begins with saying “thank you” and meaning it.

We were all raised to say a polite “thank you.” You say “thank you” when you receive the coffee you ordered. You say “thank you” when the cab driver drops you off at your destination, and you say “thank you” automatically to quite a few people in your day. But have you paused for a second to wonder how “thank you” would sound if you were to say it with more intention?

Next time, take your time and say it with more emotion. It would convey more to the hearer than an automatic “thank you” and it will make you feel better.

3. Gratitude Exercises

1. Write a list. What are the things that you are grateful for in your life? It could be having a roof to live under, having friends that care about you, and having a family or partner that support you. But it could also be simple things like having the ability to enjoy the sunrise, enjoying a good cup of coffee, or taking a walk in the evening.

Write these things down on a piece of paper and paste it on the wall in your bathroom or in your closet. Reading it will remind you to stop worrying about the bad things in your life and to focus on the positive things.

2. Write a letter to a friend. Is there someone in your life or someone you’ve met at some point in your life that did something or said something to you that affected you in a positive way? That person need not be in your life right now, but remembering the good things that person has done to you or for you is a good starting point. Write a letter addressed to that person. You don’t have to send it to him or her.

Write to that person why you are grateful. What things did that person do that had special meaning to you? Thank them and tell them how you appreciate their kindness.

3. Write a letter to your younger self. If you were to go back in time, say 5 or 10 years ago, would you be good friends today with your younger self? I know this is a difficult question to answer, and I don’t suggest that you analyze and evaluate everything. You’ve probably done that enough and you were most likely critical of yourself. It’s time to do something different. What are the good decisions that your younger self made for you? What habits did the younger you have that helped you push through difficult times? Look at your old self with compassion and focus on the positive things that your younger self have done for you, and write a letter to that person. Gratitude begins with self-acceptance and with being best friends with your younger self.

4. Communicate your “thank you.” I’ve mentioned that you have to say “thank you” with intention. And that’s a great way to start. But I recommend that you say more than just “thank you.” What are you thankful for? Tell the person that you’re thankful for what they did, or said, or helped you with. Don’t limit yourself to two words. You can, depending on the situation, say more than one sentence and express gratitude to that person more fully. Say, for example, “Thank you for taking the time to help me with my homework today. It makes me happy to know someone like you.” Or you can say, “Thank you for being there for me yesterday. It makes a difference for me knowing that you care.”

Being more specific about why you’re thankful not only tells that person that you’re genuinely happy about your relationship with them, but it also increases your compassion with yourself and your compassion with others when you have to be there for them.

4. Volunteer

Another wonderful way to express gratitude is to spend some of your time helping others. Making some difference in a person’s life and helping that person achieve some of his or her goals will bring true joy to them and to you.

You don’t have to sign up for a volunteering project. You can easily volunteer to help others when in your free time. Every one of us can benefit from what you’re good at. So offer to help. It will make everyone happy.