A Season of Gratitude
As the holiday season approaches, themes of thankfulness and returning to our priorities begin to arise. For some of us, these themes are refreshing, helping us orient to what matters most and gain perspective. For others whose lives are encompassed with stress and uncertainty, these themes can feel foreign and hard to access. Gratitude may be viewed as a catch phrase on coffee cups with no real meaning behind it.
So what exactly is gratitude? Gratitude is an act of receiving with appreciation. Mirriam-Webster’s Dictionary defines it as “the state of being grateful.” The most telling aspect of this definition is that it is an actual state of being. Through gratitude, we experience the abundance of what is already present in our lives. It reorients us to what we have, taking our attention away from what is missing. This recognition can be large or small, from thanking someone for the impact they have had on our lives to simply taking an extra moment to enjoy the color of the falling leaves. Gratitude can be self-directed as a means of healing, stress relief, or self-care. This could involve feeling proud of yourself for an achievement or making extra time in your schedule to do something that brings you pleasure.
When you are feeling drained and exhausted, the notion of gratitude may seem too far away or require more effort than you are willing to give. So how do we shift ourselves out of a space of depletion into a state of appreciation when we are already stressed and overwhelmed? Before we answer this, it is important to understand something called Hedonic Adaptation. Hedonic Adaptation, also known as the Hedonic Treadmill, is a psychological principle developed 1971 by social scientist Donald T. Campbell and psychologist Philip Brickman, which has since been studied and validated extensively. This principle states that as humans, we each have a baseline of happiness we will naturally return to despite circumstances. You may have recognized this in your own life, when you got something you really wanted and felt briefly happy, only to return to your previous state when the newness wore off. Hedonic Adaptation teaches us that our brains are hardwired to return to this baseline, even after the new job, better bank account, or new relationship. However, throughout these studies, scientists have discovered something else: a daily gratitude practice can improve your baseline happiness. In one scientific experiment, those who kept a daily gratitude journal correlated with a 5% increase in happiness after one month, and a 9% increase by month six. It has also been found that people who practice gratitude regularly show better sleep, improved relationships, extended lifetimes, and increased heart health. They have measurably higher self-esteem and reduced blood pressure.
Gratitude rewires our brains to look for what is already good in our lives. The most exciting part about this is it builds our energy instead of draining us by boosting our serotonin and dopamine levels, giving us the power to increase our own happiness without any external change in our lives. Like a muscle, the more you actively practice being grateful, the easier and more frequent positive thoughts naturally become. Think of it as the ultimate gift to give yourself and those around you. Here are a few ideas for ways to practice appreciation in your own life to experience a state of gratitude:
Keep a gratitude journal. This can be an actual paper journal, or a notes section in your phone. Every morning write three things you are grateful for as you sip your morning coffee, eat breakfast, or sit in your car before leaving the driveway. Make it work for you and your schedule. If you are always on the run, keep it with you so that you can add thoughts throughout the day.
Slow it down by appreciating the senses. Take an extra moment to breathe in the scent of your hot chocolate or the fall air. Appreciate the crisp temperature against your skin or the softness and weight of your pet as it sits next to you. Savor your food for just a little longer, or listen to an old favorite playlist to experience a rush of nostalgia. Tap into small sensory pleasures like these at least once a day.
Express your thankfulness to a loved one. Call, text, or meet up with someone you really appreciate. If it’s someone you live with, take out an extra moment from your responsibilities to sit down with them. Thank them for the meaning they have brought to your life, or tell them a few of your favorite things about them. If it’s easier, you can always write a letter to mail or place it where they will find it later.
Give a gift. Buy a thank you card or something small you know they could use. Some great ideas could be a new pen, a stress ball, an extra charging block to replace the one they are always losing, or some lotion to combat their hand sanitizer use. Make it personal, but it’s okay to keep it simple. Small gestures show that you are thinking of someone and appreciate them.
Actions. Do something extra for the people around you. This could mean helping your partner by taking on one of their chores or scheduling a fun outing, bringing home extra treats for your pet, or spending some time playing with your child without discussing homework or responsibilities. Pack a shoebox for Samaritan’s Purse or volunteer an hour at your local humane society. If you are low on ideas, ask someone, “what can I do for you?”
Julie Russell
Mental Health Intern
