The hectic holiday season is once again upon us. Along with the joy of gatherings and festivities, the holidays may also trigger stress, sadness, anxiety or depression. In fact, a 2021 American Psychiatric Association poll found that 41% of U.S. adults reported an increase in stress during the holidays. Respondents shared they were worried about things like general finances, the ability to afford gifts, and stressful family dynamics (Wilde, 2023).
By practicing gratitude regularly, we can improve our mental health and better cope with the many challenges of the holiday season. In their work with students and teachers throughout the year, Acknowledge Alliance’s therapists and resilience consultants often emphasize the many health and well-being benefits of recognizing and expressing the things we are grateful for. Research has shown that gratitude has significant positive impacts on the body and mind. Gratitude has been found to help release toxic emotions, reduce pain symptoms, improve sleep quality, aid in stress regulation, and reduce anxiety and depression (Chowdhury, 2019).
As part of our Project Resilience social emotional learning lessons for elementary and middle school students, our resilience consultants share that:
“Our brains are wired to think negative thoughts first, to keep us alive and safe. It’s harder to think positive thoughts, so we have to work at it. We have to practice thinking positively to be able to think positively more often.”
You can start cultivating gratitude today by trying out two of the activities that our team uses with students in Project Resilience:
1. See good things as “gifts.”
Thinking of the good things in your life as gifts, write down 4 things you are grateful for, whatever they may be.
2. Share your kind thoughts and gratitude with others by writing, drawing, or sending a message.
Write a compliment or thank-you note for someone in your home, share a message of gratitude with a friend over a phone call or text, or draw a picture of something that makes you feel happy and display it for others to see. Members of the Acknowledge Alliance team put this into practice and shared the following messages of gratitude:
- Tracy Lyons, Resilience Consultation Program Director
“Something that makes me happy is when one of my adult children says “yes” to dinner - a simple couple of hours of quality time together.”
- Cindy Goldman, Secretary of Board of Directors
"This is a saying I find very helpful."
- Susan Esterly, Vice Chair of Board of Directors
“This year, my feelings of immense gratitude are for all of our staff and board members at Acknowledge Alliance. I am constantly impressed by your performance. Your remarkable talents and skills fuel our mission, and your excellent work and care are an inspiration to me every day. Thank you.”
- Sharon Navarro, Executive Director
References
Chowdhury, Madhuleena Roy. (2019, April 9). The Neuroscience of Gratitude and Effects on the Brain. Retrieved from https://positivepsychology.com/neuroscience-of-gratitude/
Wilde, Sadie. (2023, November 10). Ask an Expert — Four Ways Gratitude Can Keep Your Holidays Happy. Retrieved from https://www.usu.edu/today/story/ask-an-expert--four-ways-gratitude-can-keep-your-holidays-happy