How to say thanks: Gratitude 101

Written by Audrey Hayward

Now that Halloween is over, I know practically everyone is counting down the days until the holiday season is here. The holidays can provide comfort, nostalgia, and quality time with our loved ones, but also can increase stress and depression as well (I know we all know that iconic Gossip Girl Thanksgiving dinner scene) (Cedar Sinai) (Harvard Health). Sometimes seeing family can be overwhelming, or the inability to can cause you to feel down or lonely. Whether you have a large or small family, shopping for presents can also cause a lot of stress (if you have a sibling, you know one of you carries the team). However, expressing gratitude during the holiday season can help prevent stress as well as uplift spirits. The best part is, gratitude is quite literally implemented into the celebration of the next holiday, Thanksgiving! So let’s get practicing!

Gratitude is a feeling of appreciation and thankfulness for the good things in your life. This could be recognizing anything from physical things we tend to overlook such as your sense of hearing, smell, taste, or sight to more material things like a cozy blanket, holiday decorations, or houses lit up with Christmas lights. Gratitude can also be more internal like facing your fears, watching the success of a friend, or a deep conversation you’ve recently had. It allows us to reflect, focus on, and cherish the good in our lives. The more you practice gratitude, the more often you will find yourself aware of the positive things all around you during your day and in your life. 

I won’t sugar coat it, life is hard sometimes. Whatever phase of life you are currently in, there are and will be challenges you will have to face. Remember in the Sex and the City movie when Carrie, devastated from losing Big, laughs for the first time when Charlotte had a bathroom accident? Just like us all, when we may be suffering from losing someone or something, spending time with the people we do have, makes us remember that life isn’t too bad afterall. Expressing gratitude can give you hope by helping you realize that you still have good things in your life and that things are still going well. Challenges come, but they pass as well. Additionally, just like a lot of things that affect us mentally, the benefits translate in health as well with gratitude aiding in lessening depression, anxiety, inflammation, stress and increasing sleep, and heart health. (Psychology today) (Harvard Health). 

With all of that in mind, how do we practice gratitude? 

There are a variety of ways to express gratitude but when doing so, details are incredibly important. Think about how your hearing allows you to listen to your favorite songs, the trickle of rain or leaves crunching under your feet. Your sense of smell lets you smell fall scented candles and the perfume of a loved one (I know Coco Mademoiselle will always remind me of my grandmother). Your sense of taste allows you to savor the sweetness of warm apple cider or your favorite home cooked meal. Thinking about the details can help you understand more about what you are grateful for. 

Here are some ideas on how to express gratitude:

1. Write thank you notes. Sharing your gratitude with others can strengthen relationships; next time someone close does something you appreciate, let them know! Plus, now you have an excuse to get some personalized stationery!

2. Keep a gratitude journal. Now, I know that this can sound a little daunting if you are busy, but don’t think too much about it! I personally have never had a lot of success in constantly writing in my diary, so I keep a small notebook in my purse and write down what I’m grateful for when I can (I usually just start by writing a list!). Writing down what you are thankful for can help you in understanding yourself and your values better. You might get more insight into what actually matters to you, and it may surprise you.

3. Say what you’re grateful for outloud. This is your time to pretend you finally caught your break as an influencer or a podcast host (I know that you’ve thought about it at least once). Film yourself or voice memo it and save them, listening to them later can help spark joy when you may need it most. Hearing yourself say what you’re grateful for helps cement it in your memory. (Readers Digest)

4. Remember the bad. I know this may sound completely contradictory, but looking back and remembering hard times in your life can help you recall what helped you get through them and what you were thankful for. You can use that information to help find the good in whatever problems you may be experiencing now. 

5. Think of the highlight of your day! This was something my old professor used to make us do at the beginning of each class, and honestly I used to think it was just another annoying ice breaker (sorry Mr. Winn). However, I noticed that everyday I had that class, I was always looking for positives throughout my day so I had something to say when class started. 

If you have lips: smile and laugh more. If you have legs: go on a run or walk. If you have great friends: make the effort to talk to them more and check in. Don’t let the negative things in your life dishearten you from experiencing the joys of what you still have. 

With that being said, if you don’t already practice gratitude, incorporate it more into your lifestyle. How lucky are we to care about things as much as we do!

Be well,

Audrey

Sources: 

Andersen, Charlotte Hilton. “7 Simple Ways to Practice Gratitude in Your Everyday Life.” Reader’s Digest, Reader’s Digest, 6 Nov. 2023, www.rd.com/article/how-to-practice-gratitude/.

Calcoast.edu. “Self-Care for Students: The Benefits of Gratitude.” Calcoast.Edu, www.calcoast.edu/news/self-care-for-students-the-benefits-of-gratitude. Accessed 7 Nov. 2023.

“Depression and Anxiety around the Holidays.” Cedars, www.cedars-sinai.org/blog/signs-of-holiday-depression.html#:~:text=mental%20health%20conditions%3F-,Dr.,such%20as%20depression%20or%20anxiety. Accessed 7 Nov. 2023.

“Giving Thanks Can Make You Happier.” Harvard Health, 14 Aug. 2021, www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.

“Self-Care and Gratitude: How They Go Hand in Hand.” Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/comfort-gratitude/202010/self-care-and-gratitude-how-they-go-hand-in-hand. Accessed 7 Nov. 2023.