2 Ways to Practice Gratitude This Holiday Season

The upcoming holiday season is filled with all kinds of emotions for all kinds of reasons. Messages of hope and thankfulness inspire us to think differently about our lives, deepen our awareness of what we have, and help us focus on what is most important to us. Although it is relatively well-known that practicing positivity and gratefulness in our lives boosts mental and physical health in many ways (Jans-Beken et al., 2020), it is sometimes easier said than done, especially if you are new to the practice. Here are two ideas to hone in on that practice of gratitude during this season, whatever your holidays may look like. 

1. Make a list of people (and/or pets!) in your life you are grateful for, with a short explanation next to each name telling the reason. These individuals can be role models, people who are no longer in your life, individuals you hope will come into your life, or people that are currently present. 

Example:

Margerie - always there for me 

Luke - good school memories

Meadow (my cat) - makes me smile

Putting yourself through the process of making this list is more effective than simply reading it. It is a wonderful exercise for your mind to pick through and dictate what you have been able to experience through others. 

2. Practice being present in the moment. With the rush of social and family engagements, meal planning, shopping, work obligations, and an abundance of social media posts, it can be hard to slow down our thinking. When we slow down, we make space for positivity, contentment, and gratefulness. Here are four tips for being present: 

Intentionally smile at something. Look around and try to notice or feel out something to smile about, and let it come. 

Focus in on your breathing. How are you breathing? How fast or how slow? Try actively slowing down and taking deeper breaths. This promotes a calm nervous system and clearer thinking.

Ground yourself by picking out something for each sense around you in the moment. Notice something you can feel, touch, see, smell, and hear, and take time to notice each aspect. If you can feel the jacket on your arm, is it soft or scratchy, warm or cold? If you can smell something cooking or the Sharpie in your hand, does it smell strong or soft, and is it pleasant or sour? If you can see an animal in the room, what are the details of its fur or feathers?

Try to reduce the amount going on in the room. Are there any sounds or distractions that could be turned down or off? Such as a TV or a door leading to somewhere noisy? This will allow your brain to focus more effectively on your own processing and the people around you. Another option is to leave the room for a brief time. f you are feeling swept up at the moment, when you have an opportunity, try to remove yourself to a quieter space with fewer people (or none) in it. Take in the surroundings, allow yourself to think, and then return to the larger group when ready. 

Allowing yourself to practice gratitude actively does not mean permanently letting go of your frustrations, anxieties, or sadness. It means providing yourself with an opportunity to feel more at peace, even for a short time, and to allow your brain to make intentional meaningful memories. It means that maybe after the season is over, you will look back and not feel that it was all “just a blur,” and have a few happier moments to reminisce upon while awaiting the holiday’s return next year. 

Good luck to all, and happy new year from Life Balance Counseling!

By: Ali Klatt

Jans-Beken, L., Jacobs, N., Janssens, M., Peeters, S., Reijnders, J., Lechner, L., & Lataster, J. (2020). Gratitude and health: An updated review. The Journal of Positive Psychology, 15(6), 743-782. https://doi.org/10.1080/17439760.2019.1651888