40 Day Health Challenge coach Eddie Murphy has shared his top five tips for battling depression and anxiety with gratitude.
The makers of TV show Operation Transformation have teamed up with The Irish Sun and The Classic Hits Radio for a new health series to kick off 2025.
Dr Eddie explained how gratitude is “all about attitude”.
He said: “There is a huge amount of evidence-based research that shows that being grateful has an impact on our emotional wellbeing and connection with others.
“Being grateful allows us to switch our focus from looking at the negative in the world to being grateful for the things we have – whether that’s the food we eat or the people we share our lives with.”
Dr Murphy is reminding the nation that “gratitude matters” and everyone needs to practice it.
He explained: “It enhances our mental wellbeing. It actually improves the whole area of depression, anxiety.
“For some people, when we practice gratitude, it enhances our resilience. It boosts our resilience. This is the evidence base for gratitude.
“It improves our relationships with others. It boosts our self-esteem, makes us feel better about ourselves, and finally, it promotes and boosts our overall wellbeing.”
The psychologist revealed five reasons why gratitude matters.
REFLECT
One of the first steps in finding gratitude is to take some time to reflect on what truly matters to you.
Dr Murphy said: “Ask yourself what makes you feel alive, what your values are, and what you would like to achieve in life?
“You’ll notice that you already have some, if not a lot, of these in your life already.
“Give thanks to those things that you have in your life already.”
POSITIVE MINDSET
Once you have a better understanding of what drives you, it is important to develop a positive mind-set and attitude.
Dr Murphy explained: “A positive outlook can help you to stay motivated and focused on your goals and can also help you to overcome challenges and setbacks along the way.
“It is also important to cultivate meaningful relationships with others, as these relationships can provide support, encouragement, and a sense of belonging.
“Being grateful for the people in your life will boost and enhance your relationships.”
SSTEPS TO FULFILMENT
Taking care of yourself is crucial for your well-being.
Dr Murphy said: “Practicing self-care and self-compassion can also be helpful, as taking care of oneself can help to reduce stress and improve overall well-being.
“Introduce gratitude into your daily self-care routine.”
HOW TO WATCH THE CHALLENGE?
YOU can watch this week’s four episodes where the challengers meet our top coaches by heading to 40dayhealthchallenge.ie.
Two episodes will be released per week with one on Tuesday and one on Wednesday.
Readers can also follow all the action and get the latest updates, meal plans, exercises and mental health tips from thesun.ie and Ireland’s Classic Hits Radio during the 40 days.
ACTIONS AND VALUES
The UCD professor told how living with integrity and aligning your actions with your values is an important aspect of finding purpose and fulfilment.
He said: “It is important to act in accordance with what is important to you, and to live in a way that aligns with your values and beliefs.
“This can help to bring a sense of meaning and fulfilment to life and can also help to build a strong sense of self-esteem and self-worth.
FIVE REASONS WHY GRATITUDE MATTERS
- It enhances our mental wellbeing
- It enhances and boosts our resilience.
- It improves our relationships with others.
- It boosts our self esteem and makes us feel better about ourselves.
- It promotes and boosts our overall wellbeing
“Expressing gratitude to others will help boost these feelings.”
CREATING MEMORIES
Creating memories and making the most of life experiences are also important aspects of leading a fulfilling life.
Dr Murphy said: “Memories are the building blocks of our personal history, and they shape who we are as individuals.
“They are the stories that we tell about our lives, and they can bring us great joy and comfort as we look back on the good times.
“Life experiences, on the other hand, provide opportunities to learn, grow, and make meaningful connections with others.”
- FOR more see 40dayhealthchallenge.ie.
SIMPLE SALMON PASTA
Serves two (each serving contains approximately 511 kcal)
WHAT YOU NEED:
100g wholewheat pasta, such as fusilli or penne
1 tbsp olive or rapeseed oil (15g)
2 salmon fillets (125g each)*
100g cherry tomatoes
50g baby spinach leaves
25g rinsed capers
1 tbsp freshly grated Parmesan cheese (15g)
*Suitable vegetarian alternatives for salmon are:
345g tofu
535g mycoprotein such as Quorn vegan pieces
435g chickpeas, drained and rinsed
METHOD:
Cook the pasta in a large pan of boiling water for 10-12 minutes or according to packet instructions until just tender. Meanwhile, heat a non-stick frying pan over a medium heat. Add the oil and then add the salmon and cook for 5-6 minutes, skin side down.
Chop the cherry tomatoes and add to the salmon, then sauté for another 2 minutes. Remove the frying pan from the heat and flake the salmon fillets into small pieces with a fork.
Drain the pasta and add to the fish mixture with the spinach and capers. Fold everything together until evenly combined. Divide the salmon pasta between bowls and scatter over the Parmesan to serve.
Dietitian Sophie Pratt said: “Salmon contains omega 3 fatty acids which promote heart health.”
