The holiday season can be a hectic, stressful time – hence our last two blog posts about self care – but this season is also a time for counting our blessings. Everywhere you go, you will see signs reminding you to have an “Attitude of Gratitude” or to think about the “Reason for the Season.”
If you’re like me, these signs get old fast. Maybe it’s because the slogans feel trite, or there’s a bit of overwhelm from seeing them everywhere all at once as soon as Halloween is over. Maybe I’m just a bit of a Grinch. But if anything, the problem is that we should be seeing more of these signs year round, because the message they give is spot on.
Studies have shown that taking even just a few minutes out of the day for mindfulness focused on gratitude has measurable positive effects on a person’s mental health. Whether you spend that time meditating, writing in a gratitude journal, or with someone else, sharing thoughts about what you are each grateful for, there is a very high statistical likelihood that your gratitude moments will help you to have a more positive outlook, a calmer general demeanor, and an easier time handling challenges that come your way.
This all sounds fantastic, because it is, but because I do have a tendency to lean toward team Grinch sometimes I know it can be easier said than done. You might be going through such a difficult time that gratitude is the last thing you want to express, and I have written in the past about different ways to find a positive focus, like counting accomplishments, or simple self-soothing.
But gratitude really does have specific benefits—so if the problem is just that you have a hard time thinking of anything you can really say you are grateful for, here are a couple of tricks that have helped me shift my mindset:
1 Journal your gratitude. As stated above, there are multiple ways to take time for your gratitude focus, but for most people, writing it down is the best way to ensure that you are truly focusing on the thing you are grateful for, even if only for a second, and this will help you connect to the positive emotion.
2 Think about people. The people in your life are the ones who made you who you are. Sure, some of them aren’t great, but none of us would be where we are today if we hadn’t had a little help from somebody sometime. Even if you haven’t spoken to them for some time, the positive boost they gave you then can still give you a little boost now.
3 If you don’t want to get personal, think big picture. My cop-out when I’m feeling crabby but it’s time to be grateful is that I tell everyone I’m grateful for indoor plumbing. But when I really think about it, I am super grateful for indoor plumbing! My life would be so bad without it! I may be feeling too prickly or too mad at someone to be grateful about personal things, but I can always say honestly that I am grateful for electricity, the internet, antibiotics, and all kinds of other modern innovations that we all depend on every day.
4 Focus, focus, focus. This is the key. Even if you are afraid to get deep, so you write that you’re grateful for window glass, take maybe just ten seconds to really think about how window glass (or whatever you choose) really does make your life better. Don’t just say a thing you’re grateful for—take a second to be really grateful for that thing! This is what truly makes the happy vibes flow.
Whether the holiday season is your most favorite or least favorite time of year, building the habit of taking a few moments to consider your blessings really will improve your mental health. What are you grateful for? Come tell us all about it in the Movement!
