Thanksgiving is a celebration of gratitude – for family, friends, the food on our tables and the many other blessings in our lives. But I challenge you to focus on gratitude beyond November. Foster a mindset of gratitude a little bit every day throughout the year, and you will benefit both mentally and physically.
Gratitude is an appreciation for what you have and receive, whether that is tangible or intangible. It is consistently linked to positive emotions, which research shows cause the brain to release more positive neurotransmitters, such as serotonin, dopamine, and oxytocin, and to reduce the presence of the stress hormone, cortisol.
The impact is significant. According to numerous studies, people who practice gratitude are less likely to struggle with depression and anxiety, feel greater empathy toward others, have better self-esteem, are more open to relationships, are more resilient, feel fewer aches and pains, tend to sleep better and have lower blood pressure and better heart health.
But how do you live a life of gratitude, especially during the tough times many of us are experiencing?
Here are a few tips from Robert Emmons, a psychology professor at the University of California – Davis and one of the world’s leading scientific experts on gratitude:
1. Keep a gratitude journal. Getting into a daily habit of writing down the people, events, and things you are grateful for is a great way to remind yourself of how much you are thankful for.
2. Express appreciation. Tell the people you care about how grateful you are for them. Not only does expressing your gratitude for someone make their day a little brighter, but it can do wonders for increasing your own levels of gratitude.
3. Help others. Volunteering or giving back to others can provide an enormous boost to your wellbeing and help you feel appreciation.
4. Practice mindfulness. Sit down daily and think through five to 10 things you are grateful for, including the little things. Picture them in your mind and sit with that feeling of gratitude in your body. Doing this every day will rewire your brain to be naturally more grateful.
5. Spend time with loved ones. Nurturing your relationships and supporting the people you care about will make you feel more connected, optimistic and grateful.
Thanksgiving is good day to start some of these practices and then keep them going throughout the year!