Gratitude for Positive Change
As Thanksgiving approaches, we're reminded not only of the tradition of expressing gratitude, but the benefits of thankfulness. We've witnessed firsthand how cultivating gratitude and engaging in acts of giving can profoundly impact mental health, creating positive changes that last well beyond the holidays.
The science behind gratitude is compelling. Research consistently shows that people who regularly practice gratitude experience lower levels of depression and anxiety, improved sleep quality, stronger relationships, increased resilience during difficult times, and even better physical health.
When we focus on what we're grateful for, we're actually rewiring our brains to notice positive experiences more readily, creating an upward spiral of well-being.
Gratitude Is Not Just About Feeling Good
It's a powerful therapeutic tool. In our work with clients struggling with depression, trauma, or relationship issues, we often incorporate gratitude practices as part of their treatment plan. This doesn't mean ignoring real problems or toxic positivity; rather, it's about building the capacity to hold both difficulties and moments of goodness simultaneously. The act of giving—whether it's time, resources, or compassion—creates what psychologists call a "helper's high." When we help others, our brains release dopamine, serotonin, and oxytocin, the same neurotransmitters associated with happiness and bonding. For individuals dealing with anxiety or low self-worth, engaging in acts of service can provide a sense of purpose and connection that's deeply healing.
How Can You Cultivate Gratitude In Meaningful Ways?
Start with a daily gratitude practice by writing down three specific things you're grateful for each day—the more specific, the better. Instead of "I'm grateful for my family," try "I'm grateful for the way my partner made me laugh during dinner last night." This specificity helps your brain pay attention to positive moments throughout the day. Express gratitude directly to others through handwritten notes, phone calls, or face-to-face conversations telling people specifically what you appreciate about them or how they've impacted your life. These expressions strengthen relationships and often mean more to the recipient than we realize.
Practice mindful gratitude by taking a few moments each day to slowly appreciate something—your morning coffee, a warm shower, the comfort of your bed. Slow down and truly experience the goodness rather than rushing through. Give in ways that feel authentic to you, whether through volunteering your time, donating to causes you care about, offering your skills to help someone in need, or simply being fully present and listening when someone needs to talk. Remember that giving doesn't have to be grand gestures—small acts of kindness count just as much. Reframe challenges by asking yourself what difficult experiences have taught you or how they've helped you grow. This isn't about being grateful for trauma or hardship, but recognizing that growth is possible even in difficult circumstances.
Be Mindful
It's important to note that if you're struggling with depression or trauma, gratitude practices might feel forced or inauthentic at first. That's completely normal. The goal isn't to eliminate difficult feelings but to gradually expand your capacity to notice moments of goodness alongside the hard things. If gratitude practices feel overwhelming or triggering, working with a therapist can help you find approaches that work for your specific situation.
This Thanksgiving season, consider how you might incorporate more gratitude and giving into your life—not as another item on your to-do list, but as a gentle practice that supports your mental wellness. Whether it's starting a gratitude journal, volunteering in your community, or simply pausing to appreciate the small things in your day, these practices can create meaningful shifts in how you experience your life.
Want to learn more?
Read more from one of our therapists: https://www.resolutionstherapypractice.com/blog/cultivating-gratitude
Here’s a great article from the Anxiety and Depression Association of America: https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/gratitude-mental-health-game-changer
Need some guidance? Book a consultation with one of our therapists.