With Thanksgiving approaching, you may find yourself thinking about gratitude. Research shows that practicing gratitude is associated with a host of potential benefits, including improvements in mood, stronger relationships with others, greater resilience, better physical health, and enhanced life satisfaction. Put simply, experiencing and expressing gratitude can help people lead more positive and fulfilling lives.
It’s important to acknowledge that gratitude doesn’t always come easily. For many of us, gratitude is difficult because life is difficult. It’s hard to feel grateful when we are struggling. Yet gratitude doesn’t require us to minimize our struggles or suppress painful thoughts and emotions. Rather, it involves recognizing and appreciating the sources of good in our lives, while fully acknowledging the bad. Whatever our circumstances in life, we can still take time to appreciate what we have.
There are many ways to cultivate an “attitude of gratitude.” Here are a few fun examples:
- Gratitude Jar. Try to notice something you are grateful for each day, write it down on a slip of paper, and put it in a jar. Whenever you need a pick-me-up, open the jar to remind yourself of the many sources of joy in your life. Take some time to reflect on and write down a few of the things you are grateful for.To help yourself develop a daily habit, keep your entries brief and pick a regular time to write each day. Not a big writer? Try drawing a picture instead!
- Journaling.Take some time to reflect on and write down a few of the things you are grateful for.To help yourself develop a daily habit, keep your entries brief and pick a regular time to write each day. Not a big writer? Try drawing a picture instead!
- Gratitude Letters. Try focusing on the people you are grateful for, rather than things or circumstances. Take time to write a letter or note to someone you are grateful for, and tell them about the positive impact they have had on your life. Want to share your gratitude with neighbors? Leave a message of thanks on the sidewalk with sidewalk chalk!
- Mealtime Thanks. Go around the dinner table and take turns sharing what you are grateful for. Try to mention something new each day. To make this activity more fun, chose an object like a stuffed animal to pass around the table as each person shares.
- New Year’s Eve Gratitude Chain. Each day write things you are grateful for on a slip of paper. Connect the slips of paper to form a chain. On New Years Eve, take time to read through each of the slips of paper and reflect on your year.At Crossroads Family Counseling Center we are grateful for the children and families that we works with. Happy Thanksgiving!
Written by Susan Hardman, Ed.S., NCSP, is a nationally certified school psychologist and current James Madison University doctoral student intern in clinical and school psychology. She enjoys working with children, adolescents, adults.