By Kelly McKenna, LCSW, True North Solutions
‘Tis the season to be thankful with Thanksgiving and the holidays just around the corner. But isn’t everyday a good day for a little gratitude or thankfulness?
Gratitude is defined as the state of being grateful or thankful or having a feeling of appreciation. Research suggests that grateful people take better care of themselves and make healthier lifestyle choices such as exercising, eating a good diet, and seeing a doctor regularly. Gratitude has been shown to be a stress buster, increase immunity, and as a way to bounce back after negative things happen to us. Even people doing weekly journaling or list making were shown to have improved well-being, better health, more optimism, and feeling like life is better. Doing daily journaling or list making was shown to have lasting effects — making one increasingly happier over time.
Even when there is nothing wrong, we often hear people say, “I shouldn’t be this upset, I have a good life. Why am I so depressed or unhappy? There’s nothing really wrong in my life.” Perhaps this would be a good moment to insert some gratitude. Gratitude is like a magic bullet for what ails you. Sometimes it’s hard to think with an attitude of gratitude. We move through our days at lightening speed and often don’t pause to think about our feelings, thoughts, or the big picture. We are often caught up in and busy with trying to fix things that are going wrong that we often get oriented to looking for things that are wrong and need fixing. This makes it very hard to re-orient to finding all the things that are right.
Here are a few simple ways to improve your gratitude and, ultimately, your overall health with a few examples to show how easy it can be:
- Journaling: On a weekly or daily basis, begin writing about the things you are grateful for during that time.
This week I am grateful that I was able to pay the bills and still go to lunch with my friend. I am grateful especially that I am over my cold. - Gratitude list: On paper or just in your head before you go to bed, list five things that went right today.
Today I am thankful for…
– that the work meeting was short,
– the hug from my friend,
– the sunshine,
– I had enough gas to make it home,
– leftovers for dinner - Perspective taking: Whatever situation you are in, think of two ways it could be worse.
I am upset that I have a cold that is making me feel lousy. At least, I didn’t have to wait long at the doctor’s office and I was able to afford my antibiotic. - ABCs of Gratitude: List out the ABCs and come up with something you are thankful for that starts with each letter of the alphabet. (This one is fun to do with kids too)
A-Apples with peanut butter on them
B-Balloons
C-Chocolate treats in the office - Self talk: Find some gratitude quotes on the Internet, write them on post-it notes, and put them on the mirror where you will see them everyday. The saying should be positive and mean something to you.
Feeling gratitude and not expressing it is life wrapping a present and not giving it. – William Arthur Ward
We hope the Thanksgiving season finds you happy, healthy, and full of gratitude.
True North Solutions is an outpatient counseling center that provides support for those with mental health, substance use, or struggling with life’s other stressful situations. Please contact True North Solutions at 309-589-8900 for an appointment or visit www.truenorthsoutions.org.
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