By: Cassandra M. Faraci, Psy.D.
As the holiday season approaches, especially Thanksgiving, we are reminded of the importance of gratitude. Many of us just focus on time off from work or school, indulge in traditional meals, and spend time with family and friends. It’s vital that we bring the essence of the holiday to the table: giving thanks. While the idea of giving thanks during this time is seen as tradition, it’s also deeply rooted in psychological science, offering profound benefits to our mental health.
Gratitude should be highlighted as more than a fleeting emotion; it is a powerful, transformative tool for improving emotional well-being and life satisfaction. But what exactly is gratitude, and why does it matter so much, especially as we gather with loved ones for Thanksgiving?
Gratitude’s Role in Health
Gratitude, at its core, is the practice of recognizing and appreciating the positive aspects of our lives even when there are many challenges taking place. It’s easy to get caught up in day-to-day stresses, focusing on what’s going wrong rather than what’s going right. But when we consciously shift our attention to what we have—be it relationships, health, or even small moments of joy—we create space for positive emotions to flourish.
People who regularly practice gratitude often experience fewer symptoms of anxiety and depression, lower stress levels, and improved overall well-being. Gratitude has been linked to better physical health as well, including lower blood pressure and better sleep, underscoring the deep connection between mind and body. What’s particularly fascinating is that gratitude doesn’t just help in the moment; it also has lasting effects. When we consistently cultivate a thankful mindset, our brains become wired to notice and appreciate the good more often, fostering resilience against life’s inevitable challenges.
For many individuals struggling with anxiety, depression, or stress, the practice of gratitude offers a shift in perspective. Rather than focusing on what’s lacking or difficult, gratitude encourages us to reflect on what’s abundant and positive. This shift can be especially helpful in combating negative thought patterns and improving emotional resilience. For example, many dealing with anxiety tend to fixate on potential problems or what could go wrong. Gratitude helps to ground them in the present moment, reminding them of what’s working well in their lives. Similarly, for individuals experiencing depression, where feelings of hopelessness and isolation often dominate, gratitude can serve as a gentle reminder to pay attention to our good fortunes such a family, health, shelter, food, opportunities, etc., even if they may not always be readily identifiable. Practicing gratitude helps to provide a more accurate picture of our life circumstances which can positively impact mental and physical health.
Gratitude isn’t about ignoring the difficult parts of life; instead, it’s about seeing the whole picture – the good as well as the challenges. It allows us to create a more balanced and nuanced view of our circumstances, which is crucial for maintaining emotional health.
Tying Gratitude into Thanksgiving Traditions
Thanksgiving is the perfect time to deepen our gratitude practice. While many of us take a moment to say what we’re thankful for before a meal, we can expand that practice in meaningful ways. For example, keeping a gratitude journal during the month of November can help solidify this mindset. Each day, write down three things you’re grateful for—whether they’re big or small. This could be anything from a supportive friend to a quiet moment with your morning coffee.
As you prepare for Thanksgiving, consider incorporating a gratitude circle with family or friends. Sharing what each person is grateful for can foster connection, strengthen relationships, and bring a deeper sense of purpose to the holiday. This tradition also serves as a powerful reminder that gratitude isn’t just an individual practice; it’s a communal one, too.
Gratitude Beyond Thanksgiving
While Thanksgiving is a yearly reminder to reflect on what we’re grateful for, it’s important to continue the practice beyond the holiday. By incorporating gratitude into your daily routine, whether through journaling, meditation, or simply expressing appreciation to those around you, you’ll find that it becomes a powerful tool for maintaining emotional balance, even in difficult times.
So, this Thanksgiving, as you gather around the table, take a moment to reflect not only on what you’re thankful for today but also on how practicing gratitude can transform your mental health in the long term. The benefits of gratitude are long-lasting, with a strong foundation in mental health.