Thanksgiving is a time to remember what we’re thankful for. But often, that gratitude can be overshadowed by the business and stress of the season. Yajaira Paparaone, MD, of Individual & Family Psychiatry, shares her expert advice on the good that comes from incorporating more mindfulness and gratitude into our lives.
What is a “mindfulness practice”?
Over the last decade, the practice of mindfulness meditation has exploded. Mindfulness is our ability to be fully aware of where we are and what we are doing without being overwhelmed. However, we can often become consumed with obsessive thoughts about something that has just happened or worrying about what our future holds.
But the practice of mindfulness involves being fully aware of the present and seeing your reality from a place of non-judgment. I would expand on this to add that mindfulness is also the awareness of simultaneous realities, of how the past colors the present. It is about letting go of the notion of a perfect life and managing your response to an imperfect life.
How can I incorporate these practices into my already busy life?
Think of presence and intention. Here is an example of leaning into the present: When you brush your teeth, notice where your mind goes. Do you feel the toothbrush in your hand, the gentle vibrations, cool water on your gums? Or are you mentally already at the office, drafting your first email? When that happens, reel yourself back to the present. Do the same thing when you are driving; notice where your mind goes.
Here is an exercise to become aware of intention: Imagine you only have four weeks left to live. Who are you with? What do you do? The goal is to dial in on your intentions. Your concerted efforts will help drown out the unnecessary noise.
It’s Thanksgiving season. Why is gratefulness important?
Gratefulness brings us happiness, improves our mental and physical health, and helps build stronger relationships. When we acknowledge the goodness in our lives, we recognize that part of that goodness comes outside ourselves and as a result we connect to something larger. It may be other people, nature, or a higher power. We practice gratitude when we notice the good in our lives. This allows us to make sense of our past, be content with the present, and create a vision for tomorrow.
There are many ways to practice gratitude. Write down all of the things you are grateful for in a journal. Say grace before a meal, or just give pause and appreciate the food. Let those around you know how much you appreciate them. Modern life offers endless ways to knock us off balance. A daily return to our values, the gift of life, the gift of peace, the gift of prayer and meditation is the antidote.
This time of year can be very stressful. How can practicing gratitude help me in this season, especially?
Life is busy. The endless demands and technology have increased the speed and shortened our attention spans, and it feels like this effect is on steroids during the last three months of the year. I recommend that we try to slow down and turn devices off when we can. So often we are led by what we should do versus what we want to do. Pay attention to the difference.
When you combine gratitude and mindfulness, you can better recognize all that is good in your life and sit with it. When the stress of the season seems overpowering, it helps to find the positive takeaways in any given situation. Finding the positives will help protect yourself from becoming overwhelmed with the present and what’s to come. Ground yourself in the present, but also allow yourself to feel the discomfort, knowing it will eventually pass. Remind yourself that the capacity to experience painful feelings enrichens our capacity for spontaneity, creativity, and joy. Grounded gratitude is paved in mired grit. When you climb the mountain, it sweetens the view.
If I want to get better at dealing with stress or being mindful, where can I find help?
Unfortunately for many, gratitude and mindfulness can be blurred by depression, anxiety, or addiction. If you find yourself dreading the day ahead or finding it difficult to be around people, consider seeking out professional help. Most adults and children are first seen by their primary care provider. Medications can be explored, and a referral to a psychiatrist may be initiated. Additionally, there are a wealth of highly skilled therapists in our community. It’s important to find a good fit, so ask questions like “What is your level of training?” “Will I be seen by the main provider or someone else?” “Will the provider communicate with my other relevant health care providers?”
Often, finding someone to talk to—where you feel comfortable and open to being vulnerable—is the first step toward healing in this or any season of life.
Yajaira Paparone, MD, believes in a relational approach to her psychiatry practice, which entails treating individuals in the full context of their relationships, understanding them as holistic beings intricately connected to their social and familial networks.
A native Texan, Dr. Paparone graduated from the University of Texas Medical Branch at Galveston before honing her psychiatric expertise at SUNY Upstate Medical University in Syracuse, New York. She is now double board-certified in Adult Psychiatry and Child & Adolescent Psychiatry by the American Board of Psychiatry and Neurology.
Dr. Paparone helps patients navigate the intricacies of diverse symptoms, including chronic low mood, relationship stress, disordered eating, and distorted self-image. Her expertise extends to treating a wide spectrum of conditions, encompassing mood disorders, perinatal and postnatal disorders, psychosis, bipolar disorder, and childhood disorders like obsessive-compulsive disorder and attention deficit hyperactivity disorder (ADHD).
With a diverse background spanning Emergency Psychiatry, Adult, Child & Adolescent Outpatient care, and Integrated Primary Care, Dr. Paparone brings a wealth of experience to her practice. Her work extends to supporting traumatized youth in residential treatment facilities, where she employs a combination of long-term psychotherapy and integrated treatment approaches. Her patients can expect a compassionate, non-judgmental, and holistic approach.
individualpsychiatry.com | 210-951-1676
“When you combine gratitude and mindfulness, you can better recognize all that is good in your life and sit with it.”