Engaging in Gratitude Through the Holidays
As we approach the holiday season, I recognize many may not be feeling “jolly,” “merry,” or even “happy” during the holiday season. With Thanksgiving approaching, it may be appropriate to have a conversation about gratitude along with its health benefits and ways to engage in it.
The Hebrew word or phrase “HaKarat HaTov” translates to “recognizing the good,” though it is frequently translated as “gratitude.” The term “gratitude” describes people’s psychological potential to use their feelings, thoughts, and actions to express gratitude in order to comprehend or reciprocate the kindness or assistance of other people or things and to obtain beneficial experiences or outcomes. Research indicates that gratitude interventions may enhance mental health and people’s ability to recognize the good aspects of their lives (Chen and Ishak, 2022).
Psychologically, when we express gratitude, our brains release dopamine and serotonin, two important neurotransmitters that regulate our moods and emotions. These chemicals can help us feel happier, more content, and less stressed.
Here are some of the ways gratitude benefits your health and how you can apply it to your life.
Engaging in gratitude or choosing to recognize the good may:
Reduce Depression
People who practice gratitude report greater levels of self-esteem, strong social relationships, and life satisfaction than those who don’t. This suggests that gratitude may lessen the symptoms of depression. It’s also possible, though, that those who are depressed are less likely to be grateful. The relationship between gratitude and reducing depressive symptoms is probably ongoing, as it enables people to appreciate what they have.
Reduce Anxiety
Worrying and negative thinking are common symptoms of anxiety, usually related to past or potential future events. Anxiety can be managed with gratitude. By maintaining attention on the here and now, regular gratitude practice helps counteract negative thought patterns. Try to find something for which you are thankful right now if you are caught up in pessimistic thoughts about the past or the future. It will bring you back to the present and stop the negative thought pattern.
Supports Health of the Heart
Heart health is also supported by many of the advantages of gratitude. Improving sleep, diet, exercise, and depression symptoms lowers the risk of heart disease. A thankful attitude has been shown in numerous studies to have a positive impact on heart disease risk biomarkers.Additionally, a 2021 review of studies reveals that journaling about gratitude can significantly lower diastolic blood pressure, which measures the force your heart uses between beats. Even if you don’t express gratitude in writing, thinking about it can still benefit your heart by calming and regulating your breathing to match your heartbeat.
Relieve stress
Stress sets off a fight-or-flight reaction in your nervous system, which causes your heart to race, your muscles to tense, and your adrenaline to surge. Gratitude, however, can help soothe the nervous system. When you take a moment to express gratitude, your body undergoes physiological changes that trigger the parasympathetic nervous system, which functions to aid in digestion and rest. The feeling of gratitude lowers your heart rate, blood pressure, and breathing, which promotes relaxation in general.
Sleep Benefits
A positive outlook encourages positive action. Those with an attitude of gratitude are more likely to pursue objectives that make them feel good. They may take part in regular exercise and a healthy diet, which promotes sound sleep. Additionally, practicing gratitude reduces your likelihood of experiencing stress, anxiety, or depression. These three conditions have an impact on the length and quality of your sleep. However, getting a good night’s sleep depends on more than just what you do during the day. It has been shown that gratitude makes people think positively about their lives, social support, and social circumstances, and that thinking positive thoughts before bed improves sleep quality.
Ways to Apply and Practice Gratitude
A lot of people consider gratitude to be a quality. Focusing on the good things in life, however, can become a habit and eventually come effortlessly to you if you practice it. The best way to cultivate an attitude of gratitude is to implement it into your daily routine.
This can be done by:
Keep a Gratitude Journal: Maintaining a gratitude diary is among the simplest methods to cultivate thankfulness. Every day, write down three to five things for which you are thankful, no matter how small. You can teach your brain to find the good in every circumstance by concentrating on the positive aspects of your life.
Practice Mindfulness: You can develop gratitude by engaging in mindfulness exercises. Every day, set aside some time to concentrate on your breathing and be mindful of the here and now. Take note of the sounds, sights, and sensations that surround you and value them for what they are.
Redirecting your thoughts: During the day, you might experience negative or frustrating emotions. When that occurs, take a step back and concentrate on the good things that are happening.
Express your thanks or gratitude: Write a brief note to someone expressing your gratitude or invite your family to share a word of thankfulness each night at dinner. By showing others gratitude, you improve their mood, fortify your relationships, and cultivate a feeling of community.
If stress, depression and anxiety is feeling unmanageable, seeking professional guidance from a therapist or counselor is always a good idea. However, lifestyle changes can be a great complement to therapy and provide empowering tools to cope with stress.
If you would like professional help and reside in North Carolina or South Carolina, please contact us at (919) 283-6083.
References
Chen, Y. and Ishak, Z. (2022) Gratitude Diary: The Impact on Depression Symptoms. Psychology, 13, 443-453. doi: 10.4236/psych.2022.133030.
https://www.uclahealth.org/news/article/health-benefits-gratitude
https://www.radiashealth.org/the-mental-health-benefits-of-gratitude-and-how-to-cultivate-it-in-your-life/?gad_source=1&gclid=Cj0KCQiAuou6BhDhARIsAIfgrn4c6Qz7HJ3QteRLURDmM8VLmWiT2nSi4usc1-OjfS_dxZ6uT9a_qqMaAqYsEALw_wcB