As the holidays approach, many struggle with difficulties that can make it a challenge to feel grateful and maintain a positive outlook. However, having a positive outlook has been linked to a better ability to problem solve, and overall greater emotional wellness. So why be grateful at all? Well, gratitude enables you to see your life in a larger context beyond immediate problems. Gratitude expands your life experiences and counteracts ego-centered preoccupations with losses, fears, and wants. If you are only grateful when good things happen, it reinforces your ego’s demand for good things, leading to greater disappointment when things do not turn out the way you had hoped.

Gratitude also shifts your thoughts from the negative, such as anger, envy, or resentment, to happiness. Often worry and anxiety about the future leads us to feel negative and renders us unable to overcome problems and think up solutions. By developing an attitude of acceptance, we can feel grateful even when suffering, viewing all experiences as opportunities to grow and learn. By developing gratitude for what you do have instead of focusing on what you do not have, you can feel empowered to take action. Research even shows that those who are grateful are more likely to experience higher levels of happiness and a greater sense of well-being, as well as lower levels of stress, anxiety, and depression. 

So how do you focus on creating a mindset of gratitude and thanks? 

• Write out what you are grateful for. The more you list, the more you have to appreciate. Try this practice daily. Start with the fact that you are able to write these things down, that you have the ability to think of these things! Add simple, daily pieces of gratitude, like someone holding the door open for you, or drinking a warm cup of coffee. After practicing this several times, you’ll find your mood will shift toward the positive and you’ll recognize moments of gratitude naturally.

• Share what you are grateful for with others. When you share, the positive emotions spread as well.

• Give thanks daily, for yourself, others, and more. Say it out loud even if you’re alone.

• Throughout the day, thank others — cashiers, baristas, the postman. We depend on others to survive, and it’s important to acknowledge the gratitude you have.

• Give yourself and others compliments. It shows your appreciation and can boost your’ and others’ moods.

• Write notes to remind yourself of what you are grateful for.

• Visualize things you feel thankful for, this can help instill gratitude throughout the day.

• Write thank-you notes! By sharing your appreciation, you create positive feelings for yourself and others.

• Find small ways to show kindness daily. Open a door for someone, buy someone’s cup of coffee, etc.

• Give yourself gratitude. Try thanking yourself at the end of each day. Consider listing out things you’ve done well or are grateful to yourself for.

In time, you’ll notice a change in your mood and well-being! If you need a bit more support in shifting your mood to a space of gratitude, click here.