Five Gratitude Practices
Practicing gratitude helps rewire the brain and body to think and feel more positively. Gratitude reduces stress, anxiety, depression, pain, and builds an increase in life satisfaction. Here are five practices to cultivate gratitude this holiday season.
5. Mindfulness in the Mundane
Mary Oliver writes, "Every morning the world is created". Each morning I methodically snuggle my partner (and our cat), boil water, carefully spoon coffee into the French press, and watch the birds as the coffee sets. I slowly take in the beauty around me in my morning ritual. Finding gratitude in the ritual of your morning can set you up for seeing beauty and light throughout the day.
4. Appreciation for your body
During the holidays, it is easy to get caught up in body shaming and diet culture. Seeing families, focusing on food, and experiencing higher levels of stress can impact our relationship with our bodies. I invite you to make a list of what you appreciate about your body.
For example, I appreciate my strong legs because they allow me to go on long hikes and take in nature's artistry.
I appreciate my eyes because they are my mother’s and sibling’s eyes and remind me of belonging.
3. Gratitude for Community
Community offers a true sense of belonging and acceptance, a haven where you can be your true self. Being embraced and celebrated for your uniqueness is both healing and empowering. To practice gratitude for your community:
1. Get comfortable in a relaxed position. Take in deep breaths and do a gentle body scan of your body, noticing any discomfort.
2. Shift your thoughts to the people in your life you feel supported by: your friends, family, teachers, a partner. Say out loud, for this person, I am grateful.
2. Gratitude Letter
A study in 2007 revealed that writing letters of appreciation lead to enhanced levels of life satisfaction and happiness, and decrease symptoms of depression (Vincent, 2007). Think of someone in your life that you feel supported by. Write a letter to them explaining what they mean to you and why you appreciate their support. Mail it.
1. Thank your self
For many of us, finding gratitude within ourselves does not come naturally. However, making it a practice to acknowledge our work and our healing, we can cultivate self-worth. I invite you to take a few minutes each day to journal about what you appreciate about your self. Maybe it's that you practiced a new regulation strategy or set a boundary with a family member. By acknowledging how far we've come, we feel more at peace with where we are.
Sarah Young is a couple and family therapist with Amanda Atkins Counseling Group. She works remotely and lives in Atlanta with her partner and adorable, chubby cat Daphne.
