With Thanksgiving arriving soon, many will find themselves reflecting on what they are grateful for and how they might show their gratitude. Research suggests that an “attitude of gratitude” can bring higher levels of life satisfaction and lower the likelihood of experiencing depression and the intensity of depressive symptoms. Gratitude can also foster the types of connections that humans crave.
For those experiencing depression, isolation, which feeds into depression, can create a vicious spiral that can feel impossible to escape. Pursuing activities that place the focus outward instead of inward can be helpful in climbing out of that depression spiral. Volunteering, joining a book club or visiting a friend for a cup of coffee or tea can all help lighten the load. Doing so alongside gratitude exercises is strongly correlated with overall happiness and life satisfaction.
It is important to note that gratitude exercises are not meant to cancel out the bad things in life or create an untrue reality. There are real stressors and difficult seasons to venture through, and practicing these habits will not always be easy or comfortable, and that’s OK. Exercising gratitude is a means of finding the good in life, even when facing the more challenging aspects of it.
Incorporating gratitude into a daily routine doesn’t have to be difficult either. It’s incredibly simple with the right tools. Common gratitude practices include gratitude journaling, the “Three Good Things” exercise and writing gratitude letters.
Gratitude journaling is a fan favorite. It's the practice of journaling the things you are grateful for. This can be expressed in various ways: Junk journaling, creating an art piece or curating a collection of gratitude tokens, such as ticket stubs, photos and stickers, can all be powerful ways to memorialize gratitude.
The “Three Good Things” practice is often done before bed or near the end of the day and consists of noting three good things that happened or were encountered that day. Those three things can be of any magnitude, from something small, like “I’m grateful that my new recipe was delicious,” to something more momentous, like “I’m grateful I graduated today!”
Rereading and reflecting on these things can be very helpful, particularly when walking through a difficult time. Written down on a piece of paper or typed on a phone, this exercise tends to be one of the quicker ones to complete. It can also be expanded into a more in-depth exercise by reflecting on the reasons behind the gratitude statements.
Another way to pursue gratitude during this season of giving is by writing gratitude letters, which are simply letters written to others you are grateful for. These letters are often given directly to the addressee but do not have to be, with the emphasis placed on authenticity rather than perfect grammar or spelling.
One of my specialties as a mental health therapist is grief, so I must mention that it also can be incredibly impactful to write a gratitude letter to someone who has passed, to thank them for the impact they had on your life and acknowledge your commitment to carry that impact for the rest of your time on earth.
There are many exercises that foster gratitude in daily life. My hope is that one of the aforementioned practices resonates with you. They are all tried-and-true ways to reduce the risk of and symptoms of depression, elevate your overall happiness and life satisfaction, and stymie isolation through the practice of serving others, enjoying the pleasures of life or experiencing a little adventure.
How can you encourage an attitude of gratitude in your life and home this season?
How can you encourage an attitude of gratitude in your home?