The difficult thing about practicing gratitude is that it works best when you want to do it. Even a little bit. Take advantage of the holiday season. Sure, there’s a lot of joy and festive spirit in the air, but that doesn’t alleviate all the stress, anxiety, and depression that often comes at this time of year. Those burdens can feel even heavier when you’re dealing with grief, loneliness, or simply reflecting on a difficult year. With so much on our plate and so little free time between social obligations and vacation preparations, it’s no wonder that mindfulness and gratitude can take a backseat during this time.
But that’s actually what makes vacationing such a good time start Experts say it’s a habit of gratitude. Dr. Jennifer Birdsall, a licensed clinical psychologist and clinical director, said: “Although typically a festive and joyful time of year, for some people the holidays can bring stress, and for those who have lost a loved one, they can bring feelings of sadness and loss. It may cause it.” in Com Psychosays SheKnows. “Practicing gratitude is a powerful way to cope with stressful times and support healthy mood management.”
And it’s not just stress that makes gratitude especially helpful during this time. Dr. Birdsall points out that it’s a good time to appreciate the people in your life because you’re with loved ones you rarely get to see. Furthermore, “The holiday season and the new year are naturally times of reflection and renewal.” Dr. Scott LyonsCertified Holistic Psychologist, Mind-Body Medicine Expert, and Host a person who is used kindly He told SheKnows on the podcast. “Even in the midst of hustle and bustle, practicing gratitude can calm your mind and give you a sense of peace and contentment.”
Now that the holidays are over and the new year is right around the corner, starting a gratitude practice may feel like: last What I want to worry about. What we’re here to tell you is that it’s a lot less effort than you think, and it’s worth it.
What does practicing gratitude look like?
When we talk about gratitude habits, we’re actually referring to a fairly simple concept. “Practicing gratitude is simply recognizing the good things in your life, big and small,” says Dr. Birdsall. Cultivating the habit of gratitude is about creating ways to help you utilize that awareness. especially — when you’re feeling stressed, anxious, or overwhelmed.
And while it’s so simple, gratitude can have a huge impact on your mood and mental health. “Dopamine and serotonin, two important neurotransmitters involved in mood regulation and feelings of well-being, are released by the brain when you practice gratitude.” Dr. Mary PoffenrothA biological psychologist who studies how the nervous system and brain shape mental processes and behavior, she tells SheKnows. She explains that this means that by practicing the habit of gratitude, you become “naturally activated.”[s] The social reward circuit in our brains. ” And by engaging and strengthening the neural pathways involved in positive thinking, “practicing gratitude daily can gradually build a more resilient brain structure.” In other words, practicing gratitude has both short- and long-term benefits, helping you feel better in the moment and strengthening your brain’s resilience for the future.
You should also know that since holidays are meant to be spent with family and friends, being grateful can also strengthen your relationships. “Expressing gratitude often leads to deeper connections and mutual appreciation with loved ones”, Certified Marriage and Family Therapist Laurie Singer MS, BCBA told SheKnows. Showing gratitude to others makes you feel better and “It’s theirs,” Dr. Birdsall added, and your practice may be contagious and make your loved ones feel more grateful, too.
9 Gratitude Practices and Tips for the Holidays (and Beyond)
You probably know about the many benefits of practicing gratitude, but how do you actually get started, especially if you’re pressed for time and dealing with all the stress of the holiday season? Experts offer some recommendations for starting a new gratitude habit.
Set a practice time. For some people, small, memorable moments of gratitude can occur throughout the day. And you will get there eventually too. But if you’re just starting out, feel like you everytime It can seem like a lot to be aware of and be mindful of in the moment. If so, set a time for practice. While it’s a great time to reflect on what you’re grateful for before bed or in the morning over a cup of coffee or tea, you can choose any time to practice.
Keep a gratitude journal. One of the most common ways to practice gratitude is to keep a gratitude journal, Birdsall says. In a journal (which can be a physical gratitude journal, an app, or a notes app), all you need to do is “write down what you’re grateful for each day,” she says. You can also respond to specific prompts for a little more structure.
Try the “three good things” technique. Dr. Poffenroth recommends this technique, and it’s exactly what it says. “Simply write down three positive experiences or things you’re grateful for each day,” she explains. the study She added that this simple strategy has shown that it can “significantly improve mood over time.” If you’re not good at keeping a diary, try verbalizing or visualizing your “three good things.”
Share your gratitude with the people in your life. Expressing gratitude to your loved ones can be a little scarier than you think, especially if you or your loved ones aren’t in the habit. But this can be as simple as expressing gratitude for what others have done for you or for the gifts they have given you. Birdsall said this can be done in person, over the phone, or even by sending a note via text, email or mail. “Taking the time to be thankful for the time you spent together and actually communicating why you’re grateful can have a huge impact.”
Try gratitude meditation. If you like meditation (or want to try it), meditating on gratitude can be a great addition to your daily routine. “Visualizing the people and experiences you’re grateful for fills your heart with gratitude,” explains Dr. Lyons. Gratitude meditations can be found on YouTube and through meditation apps like Headspace.
Use positive affirmations. Singer recommends adding positive, gratitude-focused affirmations in the morning. “Think of a positive mantra and set aside three to five minutes each morning to chant that mantra,” she explains. You can start with an example like this: “My name is (fill in the blank). It’s a busy time of year. Despite my chaotic schedule, I’m grateful for the people who have been in my life. I know friends and family I can count on. I’m grateful for my life.”
Go on a gratitude walk. If sitting still to journal, meditate, or do your affirmations makes you feel restless, put on your sneakers and go for a gratitude walk, Dr. Lyons says. “Take a walk and notice the things around you that bring you joy and peace.”
Pay attention to the small things. One of the things that gets stuck when practicing gratitude is feeling like there’s not much to be grateful for. It’s normal to feel that way, especially if you’re in a downturn. But a big part of this practice is being aware of yourself everytime Have something to be grateful for, no matter how small, whether it’s the way the sun shines in your window, the sound of a bird chirping, or the fact that you’re alive and breathing. (If you think about it, this is actually not a small thing at all.) “Don’t forget to think big and think small,” says Birdsall. “Of course, you’re filled with gratitude when you go on vacation to the beach or get a well-deserved promotion, but when your kids eat your dessert or your favorite song comes on, you’re filled with gratitude. You can be grateful for the little things: when something unexpectedly pops up on your playlist, or when someone compliments your outfit. Recognizing these small moments can improve your overall sense of gratitude and well-being. , increases resilience.”
Give yourself grace. This all sounds very simple, but that doesn’t mean starting a gratitude habit is easy. In fact, for many of us, Birdsall says, it can be quite difficult. “Especially for people who lean toward a ‘glass half empty’ view of the world.” But the truth is, no matter how difficult things get, you can always find something to be grateful for. (I promise!) When you give yourself time to recognize one small positive thing, you make the world a better place and set yourself up to find even smaller good things in your life. “With effort and practice, anyone can train their brain to focus on the positive rather than the negative,” says Birdsall.
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