How to Make Thanks-Giving a Year Long Habit
As we approach the end of 2020. Many of us can probably attest to this year is difficult. With the pandemic still in full effect, we’ve experienced hardships by losing someone we love, losing our jobs, having to work from home, have the kids at home as well as become school teachers. Some even have had to quarantine or be separated from their family for some period during the last months. I know in my case I have not been able to visit my mom and sister in California, let alone my brother in Alaska. Others have been affected by the isolation and loneliness of this all, the social injustice, and politics, who can forget politics! It’s been mentally and emotionally exhausting, to say the least. Oh, and who hasn’t had their fair share of Zoom fatigue?
It’s understandable that some might not feel up to giving thanks, but it is more important now than ever to think of the things, people, and situations that we ARE grateful for. Why? Gratitude actually deepens our perception of what is really important and helps us not take it for granted. What if in the midst of all the chaos, we took a few minutes each day to intentionally ponder about our blessings? Research shows that people who make a point of expressing their gratitude regularly, actually build resiliency, and are more apt to bounce back during times of adversity [1].
Gratitude also helps to improve, our mental and emotional health by reducing depression symptoms, enjoying a greater sense of happiness, and better quality of life [2]. Our physical health doesn’t stay behind. People who practice gratitude, report feeling fewer aches and pains as well as an improved feeling of health [2]. Sleep has also been shown to improve in those who practice gratitude frequently. Individuals who use gratitude on a regular basis also report better regulation of stress [3] due to their body releasing those “feel good” hormones such as dopamine and it actually changing the structure of our brain [4]. The list of benefits goes on, but the question is how can one start this practice?
It’s pretty simple actually, and it doesn’t mean we are going to ignore or pretend the negative doesn’t exist. It’s there and it’s important to process our thoughts and emotions around that. To take the first step towards gratitude it’s vital to be intentional about expressing our gratitude. It’s easy to feel grateful about a multitude of things, but in order to practice gratitude, we must find a way to express who or what we are grateful for as well as actually take a moment to appreciate the experience, to really savor it. This can be done in a few minutes at the beginning or end of your day or whenever you see fit.
Photo by: Taylor Deas-Melesh
If coming up with a plan to express your gratitude is not your forté, then here are some examples:
Take a moment and think about your own special gifts and qualities, what do you have to offer the world and appreciate about yourself? Jot that down.
Write down your favorite moment of the day
Take a gratitude walk. Go outside and as you take a walk for a few minutes focus on the things you are grateful for like the sun shining, the cool feeling of the breeze, the wildlife you may enjoy seeing as you pass by.
Write a letter to someone you are thankful for that you haven’t had the chance to express your feelings towards. You can send it the good ol’ fashion way by snail mail or opt for email, text message or you can even read it to the person over the phone. Whatever works for your circumstance, but the idea is that you do it.
You may even choose to take it a step further and do an act of kindness to express your gratitude towards someone.
Some, may even find prayer as a good vehicle for expressing what you are thankful for.
Whatever you choose to do, the important thing is to take an intentional moment to do it and then savor, really appreciate the experience. The last step is to make this practice a regular part of your life. In the American culture, we carve out one day a year to says thanks, but it doesn’t have to be that way. By making the practice of gratitude a part of your lifestyle, you will not only reap the benefits for yourself but also show someone else that you care on a regular basis. Drop me a line below and share what your gratitude practice is like.