Practicing Gratitude: How to Foster Thankfulness During Challenging Times
Gratitude is a powerful emotion that can positively transform the way we experience the world. Yet, during stressful times—like the holiday season, a busy workweek, or moments of uncertainty—it can feel especially difficult to tap into thankfulness. Practicing gratitude doesn’t mean ignoring challenges; instead, it’s about finding moments of appreciation amidst the difficulties, which can help ground and center us.
The Mental Health Benefits of Gratitude
Research shows that gratitude is linked to numerous mental health benefits, including reduced stress, improved mood, and stronger relationships. By shifting focus from what’s lacking to what’s present and meaningful, gratitude can decrease negative thought patterns and enhance emotional resilience. For example, practicing gratitude regularly has been shown to lower symptoms of depression and anxiety, improve sleep quality, and foster a greater sense of connection with others.
Gratitude also aligns with evidence-based therapeutic practices. In Dialectical Behavior Therapy (DBT), focusing on positive experiences—while practicing mindfulness—can help regulate emotions and counteract feelings of overwhelm. Similarly, Cognitive Behavioral Therapy (CBT) encourages reframing negative thinking, which pairs beautifully with gratitude practices by helping clients focus on what’s going well.
Simple Ways to Practice Gratitude
If you’re wondering how to incorporate gratitude into your daily life, here are some simple, effective practices to get started:
Gratitude Journaling: Set aside a few minutes each day to write down three things you’re grateful for. These can be big (a supportive friend) or small (a warm cup of coffee). Over time, this practice trains your brain to notice more positives in your life.
Thank You Notes: Expressing gratitude directly to someone can deepen your sense of connection. Write a note, send a text, or even verbalize your thanks to someone who has made a difference in your day.
Mindful Moments: Pause during your day to savor simple pleasures—a cozy blanket, a kind smile, or the feeling of sunshine. Engaging your senses in the moment helps anchor gratitude in your mind and body.
Gratitude Jar: Create a family or personal tradition by writing things you’re grateful for on small slips of paper and collecting them in a jar. Over time, revisiting these notes can be a powerful reminder of positive moments.
Focus on Strengths in Challenges: Gratitude doesn’t mean ignoring difficulties. Instead, try to identify strengths or lessons that emerge from challenges. For example, consider the resilience you’ve developed through a tough situation.
Gratitude at Healgood
At Healgood, we recognize the power of gratitude as a therapeutic tool. Whether through mindfulness practices, DBT skills, or personalized therapeutic approaches, we incorporate gratitude into the work we do with clients to support emotional well-being and resilience.
This holiday season, consider how gratitude can play a role in your mental health journey. Start small, focus on the moments that bring joy, and give yourself grace when it feels harder to find. Gratitude isn’t about perfection—it’s about practicing awareness and appreciation, one moment at a time.
For more tools to navigate this season, explore our Holiday Survival Guide workbook or reach out to our team at Healgood. We’re here to support you.
Healgood’s Holiday Survival Guide includes gratitude practices and so much more!
References
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