Cultivating Gratitude

Author: Katie Leoni, Psy.D.

As the holiday season fast approaches, we wanted to spend some time exploring the idea of gratitude and ways that you can practice gratitude in your life. The holidays are a busy time for many of our clients and taking time to focus on thankfulness can have multiple positive effects as they embark on their festivities. According to Harvard Health, gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. Research has shown that gratitude is associated with subjective well-being, higher self-esteem, and improved relationships. Gratitude has also been shown to be significantly associated with greater happiness in one’s life and improve sleep quality. While the benefits of gratitude are plenty, it can be hard to build a gratitude practice. Below are some ways to begin: 

• Keep a gratitude journal – write a list of what you are thankful for each day first thing in the morning or before you go to bed. Refer back to your entries when you need a reminder and in order to start or end your day with positive thoughts.
• Write thank you notes to others – these can be for items received or “just because” thank you cards. Research has shown that expressing gratitude to another person boosts their mood and yours!
• Say it – similar to writing your thanks, tell others in your life (friends, family, co-workers etc.) that you appreciate them. Don’t forget yourself as well!
• Start gratitude discussions – ask everyone at the dinner table to share what they are grateful for or talk about it amongst your friends at a holiday party.
• Write it on a mirror – this way you see it daily!
• Post on social media – tag a friend you’re thankful for or post a photo of a place you are thankful for.
• Meditate – brings yourself to the present moment without judgment and with a clear focus on what you are grateful for. Allow yourself a few minutes each day on mindfulness meditation.

 
At SF Bay CBT, we work with clients on cultivating gratitude not only during the holiday season, but throughout the year. We'd love the opportunity to help support you on your gratitude journey. Please contact us to learn more.