By Stephanie Voth, MSW RSW
Thanksgiving is typically a time when people gather together and reflect and share about what they’re thankful for. This Thanksgiving, many gatherings were derailed by COVID news and regulations which meant yet another weekend apart from family and friends. Although many groups shifted to gather virtually or outdoors at safe distance, it is still disappointing to have lost another meaningful event and opportunity for connection in 2020. In the current reality, it can be a struggle to focus our attention to what we’re grateful for. What difference would gratitude make if we incorporated it into our lives every day and not just during the holiday season?
Gratitude is not only the feeling of being thankful. Gratitude is an action that involves expressing appreciation for what one has as well as showing an appreciation of the kindness of others. The practice of gratitude is extremely hard to implement when feeling anxious or depressed. When experiencing distress, it may feel nearly impossible to pause and reflect on the good things and people in our lives. It may seem invalidating if someone tells you to “count your blessings” because it minimizes your real feelings. Things can be painful and things can also be okay. Finding the balance within this dialectic can be challenging and highly beneficial.
Psychologists are continuing to research the effects of gratitude and how it improves mental health.Studies have shown that over time gratitude can improve life satisfaction, happiness, and hope. Those who practice gratitude, whether expressing or receiving, tend to have fewer anxiety and depressive symptoms and also experience increased happiness and contentment. When we stop to appreciate what we have, the beauty of nature, or the people around us, it can shift the way we see ourselves, others and the world.
So, how do we cultivate gratitude into our daily lives? Mindfulness can be wonderfully helpful as you begin to learn and practice being more grateful. Taking time each day to focus on what you’re grateful for, remaining non-judgemental, and being in the present moment can support you. Below are 5 ways children, adolescents and adults can begin cultivating an attitude of gratitude.
- Journal. Begin or end each day by writing what you are grateful for in a journal. It may be helpful to pick a number (3 to 5 things) to list. Thinking about gratitude works fine but writing it down is even better because you can return and recall your list later on or in moments of hopelessness or distress when it feels like nothing is going well.
- Write Notes in a Jar. Each day write one word on a piece of paper or sticky note and place in a jar for an entire year. This can be a fun and intentional activity as a family unit or individually. Read through all the notes at the end of the year as a way to reflect back on all that you were grateful for this year.
- Try a Gratitude app. This articlehas suggested 8 various apps that can assist with learning how to be more grateful. Using an app can remind you to incorporate mindful gratitude each day.
- Write a Thank you note. Write and personally deliver a letter to someone who has never been properly thanked for their kindness. If you write the letter and aren’t able to deliver it, even the act of writing the letter can be a positive experience and lead to positive effects of gratitude.
- Meditate or Use Mindfulness. Focus on the present moment without judgement and consider spending a few minutes thinking about what you’re grateful for.
In this season of physical isolation, increased stress, and questionable futures, we are reminded that we have much to be grateful for whether it be our health, a friend or companion, a warm cup of tea, a friendly dog to snuggle with, a beautiful sunset, and leaves changing colour. When we practice gratitude individually and share appreciation and thankfulness with others, we open ourselves up to a more content and hopeful existence. I wonder what our society would look like if each of us adopted gratitude into our daily routines. There is still a lot of work to be done and pain to endure, but counting the blessings will open our eyes and hearts to the good in ourselves, in others and in the world around us.
Additional Resources
4 Ways to Practice Gratitude During COVID-19
Images
Dumlao, N. (2020). Grateful . UnSplash. https://unsplash.com/photos/fs_l0Xqlc90.