With Thanksgiving being the focus of November and the start of the holiday season, most people tend to be a little more thankful this time of year, and that’s not just because of the socially expected ‘holiday cheer’. Science shows that as people start counting their blessings, it changes everything: how they think, feel, and ultimately how their bodies function. Practicing gratitude has been shown to profoundly affect mental and physical health. When we actively recognize and appreciate the good things in our lives, we shift our mindset from focusing on what’s lacking to what’s abundant. This positive outlook not only boosts mood and reduces stress but also strengthens the immune system and improves sleep quality. Studies suggest regularly expressing gratitude can lower blood pressure and enhance relationships by fostering a deeper sense of connection and empathy. By making gratitude a daily habit, such as keeping a gratitude journal or jar or sharing your gratitude with others through conversations, social media, or letters, we don’t just enhance our holiday spirit; we transform our overall well-being.
Gratitude Journaling
There are many ways to go about gratitude journaling, but consistency is the best way to ingrain the habit and receive the benefits. Just like any skill we are trying to learn or improve we need to practice it daily. A good practice to keep in mind is to list at least three things and have them reflect on different aspects of your life. From relationships to personal growth, there are different focuses we can write about each day to help us remember and be grateful for the little things that come our way. When journaling, you also want to be specific about something that brought you joy that day. For example, instead of saying, “I’m grateful for my mom,” be more intentional such as, “I’m grateful my mom helped me make dinner today.” Have a designated notebook full of only these positive, grateful expressions. Even when life’s challenges get thrown in your way, try to think of the tiniest tender mercy that has occurred, even if that only looks like having a few minutes to breathe and relax.
Gratitude Jar
A gratitude jar is very similar to a journal but instead, it’s a container, often a jar or box, where you can regularly deposit notes of gratitude, ranging from small daily joys to significant life events. Over time, the jar will fill, serving as a reminder of the good things in life. Revisiting the contents of a gratitude jar, especially during tough times, can uplift your mood and help shift your focus from what’s lacking to what’s truly valuable. It’s an easy and impactful way to practice mindfulness and foster a habit of appreciation. The goal is to make it fun, so grab a box or jar and decorate it! Make it personal. It will carry your life, so make it in a way that will always mean something to you. While it is always good to be specific, so you can help remember the memories tied with gratitude, with the jar, you don’t have as much space to write more than a sentence. Frequently adding and reviewing the jar, will help tremendously through challenging times.
Sharing Gratitude with Others
In today’s world, there are so many different ways that we can reach out to someone and tell them how thankful we are for them. Social Media, Emails, Texting, Calling, and Letters are all ways that we can reach those we love and appreciate. Letting our loved ones know they are loved will not only impact the lives of those around us, but also ourselves. Sharing gratitude to random people we see can also help to lift our mood and change our lives and their lives for the better. You will never truly know if someone is having a bad day, so reaching out and showing gratitude can go a long way in this darkened world. There are so many ways to spread gratitude. A few are performing acts of kindness, giving genuine compliments, offering a helping hand, checking in regularly, and writing handwritten notes. The holiday season is a typical time for these to occur, but doing them randomly during the off-season can make the gesture so much greater and impactful
Conclusion
There are so many ways that gratitude can impact your life, and help you become the person you would like to be. Journaling, jars, social media, texting, etc. are all great ways that we can start gaining that positive mindset. At Idaho TMS & Behavioral Health, we are thankful for you and all you do for us. We hope to share our gratitude to you by helping you overcome the challenges that you face.