What fills your heart?
As Thanksgiving quickly approaches, have you thought about what you’re most thankful for? It could be family, friends, or especially that upcoming feast.
Did you know that this practice of counting your blessings may actually carry a number of side benefits too? There’s some tangible evidence that gratitude may positively reflect in your attitude towards yourself, your outlook, and even your health.
Gratitude is a very powerful sentiment that we feel when we think about what we’re thankful for. The holidays present many things to be thankful for and are often an exciting time for people, especially if you haven’t seen loved ones in a while. However, the holidays can also be stressful for some — family dynamics, seasonal changes, and sad memories of those who are no longer present can challenge our mental health. The ongoing pandemic doesn’t make the holidays any easier.
Gratitude can help us cope with stressful times, appreciate what we have, and create a positive outlook. It doesn’t take big events or monetary gifts to come up with things to be grateful for. Recognizing the little things in life can actually reap great results. When we are actively grateful, we create a sense of security for ourselves that can help us feel more grounded. Acknowledging all you have to be thankful for – even during the challenging times in your life – fosters resilience which can play a role in overcoming stress. This could be especially helpful for coping with the holiday season if you find yourself having a difficult time. Gratitude may also improve our self-esteem, which can lead to overall satisfaction with life. Practicing gratitude consistently can also result in stronger immune systems and lower blood pressure.
Here are three simple suggestions to integrate a practice of gratitude into your daily life.
Keep a daily gratitude journal. Keep a daily gratitude journal to record anything and everything you feel grateful for. This tool can help make it a consistent habit or a part of our daily routine. If you find it difficult to come up with things to write, just think of all the things in your life that money cannot buy.
Keep a “Gratitude Jar.” Throughout the day write things that you are grateful for down on small pieces of paper and then stick them in a jar! Before you know it you’ll actually be spending time looking for things to write, and on your bad days, you can reach into the jar and lift your spirits by reading a scrap from the past.
Make it a practice to express gratitude. Make sure that you tell someone how much you appreciate them. Say thank you for the little things, especially those little things you may take for granted. All these practices will strengthen your existing relationships and help you create new ones, which in turn, will create more opportunities for you to feel grateful.
Practice mindfulness. Have you ever gone for a walk while your thoughts were scrambling? Did you notice the natural beauty around you? Probably not. Practicing mindfulness encourages us to celebrate the present by focusing on the now. Whether you’re laughing with a friend, watching your kids enjoy themselves, or savoring the last bite of dinner, really try to absorb the moment and notice your joy. Bringing awareness to the parts of your life which you’re grateful for can help you reduce stress and make you feel more calm.
Holiday time can present challenges for some people. That being said, we can improve our mindset and create a healthier outlook by remembering to be grateful. The next time you are feeling the holiday blues, try to engage in a gratitude practice and watch how uplifting it can be. The more you practice gratitude, the more you will have to be grateful for, and the more your mental and physical health will benefit.