During the season of thanksgiving many of us take time to reflect on our life and name things we are thankful for, like our health, home or being around family. Although having this season of thanksgiving is valuable, it is important to remember that having an attitude of gratitude is something we can partake in year round. Feeling grateful is something that not only boosts our mood but it can also directly benefit our health and wellbeing. Various studies and interventions conducted by psychologists have shown that individuals who practice gratitude felt more optimistic, increased their physical activity and some felt a boost to their happiness with long lasting results (Health Harvard). Other studies have shown benefits to improving chronic pain and lowering the risk of disease (Mayo Clinic). There is even research that shows gratitude helping individuals work through trauma, reduce aggression and stress and improve one’s self-esteem (Life solutions counseling).

Practicing gratitude can be done in various ways. It’s important to be authentic and honest when doing so in order to achieve those good mood boosting benefits. As we dive into a few ways to practice gratitude, take time to try each one and see which one resonates with you the most. 

Be thankful for your body, now.

In a world where new is exciting and achieving goals is valued, it can be easy to feel discontent with what you have now. The fitness industry is often bustling with information on how to get faster, leaner and stronger, and although there is value and importance to improving your health and wellbeing, it is also important to balance this with gratitude for the body you have now. Hating or picking your body apart can hinder your progress and may also leave you feeling like your body will never be good enough. Consequently, negative views on our body long term can negatively impact decisions we make for our health and wellness such as participating in extreme dieting, feeling anxious in social situations or yo-yo exercising. Instead of getting caught in the vicious cycle of insulting our bodies or feeling discontent, shift your mindset to an attitude of gratitude. Studies show that “expressing appreciation for our bodies can actually improve body image” (Charlotte Markey, Psyche). Start simple: I am thankful for my eyes that allow me to appreciate nature. I am thankful for my arms that allow me to hug my loved ones. I am thankful for my legs that allow me to walk from place to place. My strong arms allow me to pick my children.

Practice gratitude journaling

Jotting down what you are grateful for, whether it’s one or five things, is proven to relieve stress and boost your mood, improve your sleep, feel more content with life circumstances and improve mental health. It’s important to remember that this is personal and there is no right or wrong way to do it. For some, writing a list of words is enough and others find benefit in writing in paragraphs. If you feel stuck, start with basics: I am grateful for my bed, a roof over my head, my pet and my job. From there you may notice more specific things that bring about joy and comfort: I am grateful for a boss who cares about his employees, I am grateful for my close relationship with my teenager or I am grateful for my test results I wanted.

Other ways to practice gratitude this season and beyond:

• Thank people who work in the service industry with genuine eye contact versus running out in a hurry
• Write a thank you card to someone who has inspired or impacted your career
• Name 4 things each evening before you go to bed that you are thankful for from that day

What will you choose for this season and onward? How can you incorporate more gratitude into your day to day?

Health Harvard https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Charlotte Markey, Psyche https://psyche.co/guides/how-to-love-your-body-for-what-it-does-not-what-it-isnt

Mayo Clinic https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health

Life solutions counseling https://www.lifesolutions.io/gratitude-can-heal-trauma-and-change-your-life/