National Gratitude Month is November and it is time to show some gratitude!
Gratitude is the simplest way to change one’s perspective of the world. It allows us to appreciate the positive, rather than focus on the negative aspects of our lives. Learning to be grateful helps us appreciate the little things in life that we tend to take for granted, which brings about a deep feeling of satisfaction that fulfills and nourishes us.
Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms. These effects disappear within three to six months, which reminds us to practice gratitude over and over.
Practicing gratitude is also a great protective factor. The Mental Health First Aid (MHFA) curriculum defines a protective factor as “something that decreases the chances of a person being adversely affected by a circumstance or disorder.” This protection can help in a variety of circumstances, including mental health challenges like depression and anxiety, or substance use challenges.
Isn’t it amazing how something as simple as gratitude can give new meaning to life? Research states that people who practice gratitude every day are not only happier but also healthier. So if you were looking for reasons to be thankful, then these benefits should be just the motivation you need.
Being always grateful does not mean that one would deny the fact that negative things happen in life (that would be delusional); it means finding and focusing more on the good. It means finding something to be grateful for amid the preponderance of bitterness and hardship.
Gratitude has been proven to generate a positive impact on psychological, physical, and personal wellbeing. Practicing gratitude or reflecting on what you’re grateful for is an effective way to deal with life’s chaotic, stressful and tense moments. Grateful people tend to sleep better, have lower stress levels, exercise more often, and eat healthier.
Coincidentally, Thanksgiving falls in gratitude month. On Thanksgiving Day, we celebrate gratitude. So if you are the kind of person who needs a special occasion to be thankful, then Gratitude Month is the encouragement you’ve been looking for.
How Gratitude Changes You and Your Brain
New research is starting to explore how gratitude works to improve our mental health. In our own research, we have zeroed in on one such activity: the practice of gratitude.
We randomly assigned our study participants into three groups. Although all three groups received counseling services, the first group was also instructed to write one letter of gratitude to another person each week for three weeks, whereas the second group was asked to write about their deepest thoughts and feelings about negative experiences. The third group did not do any writing activity.
Joshua Brown, Ph.D and Joel Wong, Ph.D, professors share their findings. Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. In fact, it seems, practicing gratitude on top of receiving psychological counseling carries greater benefits than counseling alone, even when that gratitude practice is brief.
And that’s not all. When we dug deeper into our results, we found indications of how gratitude might actually work on our minds and bodies. While not definitive, here are four insights from our research suggesting what might be behind gratitude’s psychological benefits.
1. Gratitude unshackles us from toxic emotions.
2. Gratitude helps even if you don’t share it.
3. Gratitude’s benefits take time.
4. Gratitude has lasting effects on the brain.
Another important aspect of practicing gratitude is celebrating small victories. We often get caught up in celebrating large accomplishments: a new job, getting married, buying a house, etc. And while these things are certainly monumental and should be celebrated, it is equally important to celebrate the small moments of life. Sometimes, simply getting out on bed on a bad day can be cause for celebration!
But more often, our daily lives are full of distractions and stress, and we let our small achievements go unnoticed, even internally. Think about the past few days — what have you accomplished that went unnoticed? Did you cook a delicious meal, start a new book or chat with a loved one? Take a moment now to celebrate that, to express gratitude. Perhaps you might write it down in a journal.
What is the biblical definition of thankfulness and gratitude?
Gratitude, in the biblical sense, refers to recognizing and appreciating the goodness and provision of God in our lives. It involves acknowledging His blessings, both big and small, and expressing thankfulness for His faithfulness and mercy.
Why is gratitude important according to the Bible?
Throughout the Bible, gratitude is emphasized as a fundamental attitude for believers. It serves as a response to God’s love, grace, and provision, fostering a deeper relationship with Him. Gratitude also guards against discontentment, resentment, and selfishness, encouraging a positive and humble outlook on life.
How should Christians practice gratitude?
Christians are called to cultivate a lifestyle of gratitude. This involves offering verbal thanks and praise to God, not only during times of joy but also in moments of suffering and trials. Additionally, expressing gratitude toward others and actively showing kindness are essential aspects of living out thankfulness as a believer.
Are there any biblical examples of gratitude?
The Bible presents numerous examples of gratitude. One prominent instance is the Psalms of David, where he frequently expresses thankfulness to God for His steadfast love and deliverance (Psalm 136:1). Jesus Himself demonstrated gratitude when He gave thanks before performing miracles or during the Last Supper (Luke 22:19-20). Paul, the apostle, also exemplified a heart of gratitude in his writings, often expressing thankfulness for the faith and endurance of fellow believers (Colossians 4:2,.1 Thessalonians 5:17-18).
Weekly Challenge
There are 4 effective things you can do and they all start with “A.”
Practice these 4 A’s:
Appreciation (when you let others know that something they have done has impacted your life),
Approval (is when you express gratitude for how things have been done or how they’re going),
Attention (people will tell you appreciate them when you’re generous with your attention),
Admiration (finally, when you let people know how grateful you are for the role they play in your life).
Thanksgiving, or you can call it “thanks-living,” is God’s plan for a deeper experience with Him, for better health and for a new, improved outlook on life. With more thanks in your heart, there’s room for more of God in your heart, and for more of the blessing of God in your life.
Resources
How Gratitude Changes You and Your Brain (berkeley.edu)
NATIONAL GRATITUDE MONTH -November 2023 - National Today
The Importance of Practicing Gratitude and Celebrating Small Victories - Mental Health First Aid
What does the Bible say about thankfulness/gratitude? - Employment Security Commission (ncesc.com)
Mabel martinez almonte
MA, OTR/L, NCC
If you or someone you know is in a crisis, get help immediately. You can text the 988 Suicide & Crisis Lifeline at 988 24 hours a day, 7 days a week.
DISCLAIMER: The content on this blog is generated for entertainment or/and informative purposes, but not intended to be a substitute for professional medical or behavioral health advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding a medical or mental health condition.