Pass the "Relish" - How Gratitude Helps Us Relish Our Experiences
As the winter holidays approach, many families are making time for their annual traditions. Families gather and dedicate time to beloved traditions, cultural practices, spiritual beliefs, and holiday activities… for some this includes passing around delicious dishes, spending quality time together, and giving thanks. While cooking a full holiday meal may not be practical all year round, why should the tradition of “giving thanks” and practicing gratitude be limited to particular holidays or events each year?
Gratitude, or the quality of being grateful, is a thankful appreciation for something. This includes the acknowledgment of the goodness in life, whether internal, external, tangible, or intangible. Gratitude is different from just feeling happy about the things that are currently going well in life - it is a willingness to expand our attention in order to perceive the goodness that is within and around us. We can be grateful for things in our past, present, and future.
As it turns out, practicing gratitude is a powerful thing. The research shows us that practicing gratitude is actually associated with greater health and happiness overall. Mindfully and intentionally practicing gratitude helps people to “feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships”. Gratitude can also help us to feel more connected to ourselves, others, and the world around us.
So when a holiday comes to an end, how can we continue to make gratitude a priority in our daily life? Thankfully, we can lean into the research on habit formation to help us make gratitude a routine and a reflex in our daily lives. Below are a few evidence-based recommendations for getting started with your own gratitude practice:
Start small: Gratitude does not have to be a grand gesture or a lengthy ritual. Gratitude can look like family members sharing 1 thing they are grateful for at the dinner table or even jotting 3 things you are grateful for in a journal before bed. Simple - yet powerful.
Build gratitude into your daily routine: Try connecting gratitude with an existing habit or routine in your life. Morning routines, bedtime routines, or family mealtimes are a great place to start. Ask yourself - where does time for gratitude (as a family or an individual) make sense in my day?
Stay consistent: Making gratitude a habit means making time to practice daily. Even when life gets busy, remember to slow down and prioritize flexing your gratitude muscle.
Consider positive reinforcement: Feel free to link your gratitude practice with something reinforcing for you personally. This could be a cup of tea in the evening as you jot 3 things you are grateful for in a journal or family sharing of daily gratitude over an after-school snack or treat.
The therapists at Mind Chicago are so grateful for the clients, families, and communities we serve. We look forward to practicing gratitude along side of you all year long!
Written by Hannah Romain, LCSW, therapist at Mind Chicago.
