By Ashley Ferraro
In the spirit of giving thanks, we would be remiss not to acknowledge one of the simplest yet sometimes overlooked practices to promote mental well-being: gratitude.
In an era marked by heightened stress and mental health challenges, gratitude has emerged as a powerful tool for nurturing mental resilience. It has also gained the attention of mental health professionals and researchers.
A 2021 meta-analysis conducted by researchers at the University of New England, Australia, found an association between increased levels of gratitude and lowered levels of depression. Research has also suggested that gratitude exercises can rewire the brain, leading to increased levels of happiness and decreased symptoms of anxiety and depression.
Therapists and mental health professionals have increasingly integrated gratitude interventions into their treatment plans. Gratitude practices complement traditional therapeutic approaches, offering patients an additional tool to manage their mental health challenges. However, just about anyone interested in making a small or even big impact in their life can consider including a gratitude practice in their routine.
Below, I’ve compiled six tried and true methods to practice gratitude at home:
Keep a Gratitude Journal: Dedicate a few minutes each day to jot down things you are grateful for, whether it’s a supportive friend, an awesome workout, or your basic necessities such as food and shelter. Many people like to do this as their first thing when they wake up in the morning to set the tone for the rest of the day.
Express Appreciation to Others: Take the time to thank people who regularly make a positive impact on your life. Thanking others for their efforts will not only make you feel good, but it could improve your relationships.
Practice Mindfulness: Cultivate awareness of the present moment and focus on the positive aspects of your current experiences, fostering a sense of gratitude for the here and now. Mindfulness can sometimes be achieved through yoga, meditation, and prayer.
Volunteer for a Cause: Contribute your time and energy to a charitable organization or a community initiative, and appreciate the opportunity to make a positive difference in the lives of others.
Create a Group Gratitude Ritual: Establish a daily or weekly gratitude ritual with your loved ones, such as sharing what you’re thankful for during family meals or before bedtime. This practice will evoke a collective sense of gratitude, which may be beneficial to each individual.
Turn Challenges into Lessons: Rather than fixating on the negative, approach obstacles as opportunities for growth and learning, finding gratitude in the lessons they provide and the resilience they help you build.
When feelings of uncertainty, insecurity, and stress seem to be competing for our attention, we might want to consider leaning on gratitude to support our overall mental well-being.
So, tell your family you love them, approach your hardships from a new perspective, and embrace your community. Thanksgiving is a great reminder to sit with these thoughts, but gratitude is something that should be ingrained into your daily life all year round.