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As we move into this season of gratitude, I think it’s helpful to highlight just how connected the experience, mindset, and expression of gratitude is to mental wellness. Gratitude gives your mental and physical health a boost, improving mood, squashing anxiety, positively affecting relationships, and even leading to positive health outcomes such as improved sleep and lower blood pressure. Gratitude helps connect what we already have, to what we want in the future, and often moves people’s thinking patterns in a more optimistic direction. But we don’t have to stop there, because expressing gratitude to others actually increases positive social and family bonds! People who express gratitude to others often report feeling more connected and more loved. And who among us would not like to feel more connected and more loved? Gratitude is like a sling-shot of positivity. When we give it to others, it swings around and affects our own mental health and well-being in several positive ways.
Make gratitude part of your daily routine
When do you or your family have a still moment? Is it in the car? Bedtime? Mealtime? During these quieter moments, ask yourself, your partner, and/or your kids about one thing they felt grateful for each day. Make it part of a routine check-in at the same time every day and soon your mind will be trained to think of gratitude each and every day.
Make it physical
By making something physical that represents our gratitude, the experience, thoughts, and emotions surrounding gratitude stick with us longer. For example, you can make a large picture of a tree and grow your ‘gratitude leaves’. Each person in the household writes moments of gratitude on leaves and sticks them onto the tree. It’s so fun, gratifying and heart-warming to see your tree bloom over several weeks.
Pay it forward
Of course, one of the best expressions of gratitude is to donate or volunteer your time and energy to benefit others. Although we might feel short on time and energy lately, plenty of research supports the fact that volunteering promotes positive mental health. Stepping outside our own experiences and problems to act and work on behalf of others helps us see the positive impact we can have in this world.
Our expressions of gratitude not only have positive impacts on others, but also provide ourselves with connection and resilience. I hope this season you are both on the receiving and the giving end of lots of gratitude.