#91 The Upward Spiral of a Gratitude Practice with Dr. Liana Lianov

Dr. Liana Lianov is an innovative global leader in lifestyle medicine, leading the development of its core competencies for physicians and healthcare professionals. She is the President of Global Positive Health Institute (GPHI) and serves as the Chair of the Happiness Science and positive Health Committee at the American College of Lifestyle Medicine as well as the Vice Chair of the American Board of Lifestyle Medicine. Additionally, she also serves as a consultant with the American College of Preventative Medicine and is the author of Strengths in the Mirror: Thriving Now and Tomorrow, as well as her soon-to-be-published book, Strengths in the Mirror: Using Your Character Strengths, Personality and Lifestyle to Flourish.


Dr. Liana joins me this week to discuss the difference between feeling grateful and expressing gratitude and how to avoid habituation in your gratitude journal. We explain what the Grateful Comparison Exercise is and how it helps keep you become humble and appreciate the things and people you have in your life. We explain the difference between Upward Comparison versus Downward Comparison and why it’s critical to avoid the downward spiral of comparing yourself to others. We discuss the science behind practicing gratitude and how it helps you embrace heart-based abundance. We also explain how practicing gratitude on a regular basis can positively change the molecular structure of your brainand share techniques for practicing gratitude, even if it doesn’t come naturally to you.

“As we experience those positive emotions associated with gratitude, and many other positive psychology practices, we’re boosting our para-sympathetic nervous system.”
– Dr. Liana Lianov

This week on In the Doctor’s Chair:

  • The difference between feeling grateful and expressing gratitude
  • The value of writing down three things you’re grateful for each day
  • How to avoid habitually listing the same things in your daily gratitude journal
  • Understanding the Grateful Comparison exercise
  • Upward Comparison vs Downward Comparison and the importance of avoiding the downward spiral of comparing yourself to others
  • How gratitude helps you embrace heart-based abundance
  • How practicing gratitude impacts your brain on a molecular level
  • Reframing setbacks and life challenges through the lens of growth, meaning, connection, and gratitude
  • The correlation between a gratitude practice and overall improved health
  • The upward spiral of lifestyle, behavioral, and emotional change

Connect with Dr. Liana Lianov:

In the Doctor’s Chair

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