“Our lives are full of reasons to feel thankful. Sometimes we need to remember to notice them.” – Amanda Logan, Mayo Clinic
The holiday season is here! And with it comes both enjoyment and the stress all the festivities can also bring. Family gatherings, celebrations, and all the preparation, can fill us with joy, but also illicit feelings of sadness and amplify existing anxiety and depression we may be experiencing.
Dwelling on the past – thoughts of holidays when loved ones were still with us – or worrying about the future – stressing about not having enough time to get everything on your list done – pulls us out of the present moment. Negative thought patterns, comparing our lives to picture perfect cozy social media images, and sensing a disconnect from others can also add to feeling badly.
According to the Harvard Health: “Research (and common sense) suggests that one aspect of the Thanksgiving season can actually lift the spirits, and it’s built right into the holiday — being grateful.”
Being grateful, means to have a thankful appreciation for what we have, and acknowledging the goodness in our lives
Why Does Gratitude Matter
Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain, and risk of disease, according to the Mayo Clinic.
Research shows that training your brain to notice and appreciate the little things in life, can also help by:
Improving your satisfaction with life
Helping you feel more positive emotions, including happiness
Building strong relationships
Dealing more positively with adversity
Feeling more comfortable expression your feelings
What are the Mental & Physical Effects of Gratitude
According to the Anxiety & Depression Association of America, the more present we are, the happier we tend to be, even if the present moment isn’t pleasant. Since our brains are wired to constantly think: plan, problem solve, analyze, it takes effort to pause those thoughts and instead find and feel appreciation for what is present. Replacing rumination with grateful thoughts, can help to break negative thought loops and bring our minds into the present moment.
Taking the time to be grateful and apprentice the goodness in our live – both tangible and not – also creates the perspective that the source of those elements lies outside of ourselves and our own power and influence. This creates a connection to others and something larger than ourselves.
Additionally, our behaviors can influence our biology. A positive thought or gesture can release oxytocin – sometime called the “love hormone” which is a powerful hormone that also helps us to feel connected to others.
Gratitude also helps us to focus on what we already have instead of pining for things that are absent or lacking. Appreciating what is present in our lives versus straining and yearning for something else, creates satisfaction.
How To Cultivate an Attitude of Gratitude
The first step towards cultivating more gratitude is being more mindful. When you notice negative thinking, try to consciously replace it with a thought of appreciation for something positive in the moment. Doing this stops the habitual pattern of thinking and brings you into the present moment. Focusing on your senses can be helpful when doing this. What can you feel, see, hear, taste or touch in the moment? Find pleasure and appreciation for the softness of your sweater, the smell of food cooking, the taste of your morning coffee, or the beauty of nature outside your window.
Other ways to build an attitude of gratitude include:
Starting each day by thinking of someone or something you are grateful for and sending them a note of appreciation
Keeping a gratitude journal, by writing down the many things you may take for granted, such as clean water and access to healthcare
Counting your blessings each day, by choosing five specific things to be grateful for and focusing on the sensations elicited by each
Establishing a regular mindful mediation practice to help you be more aware of your thoughts and more appreciative of your current moment surrounding and circumstances
Meet the Practice: At Embrace Psychiatric Wellness Center, our team of mental health professionals has the skills and experience to help adults who may be struggling with holiday stress. We often use a combination of treatments to achieve the best results. To learn more about us and how we may be able to serve you, contact one of our offices conveniently located in Westfield and Wall Township, NJ.
