The holiday season is a time of joy, connection and celebration, but it can also bring stress, overwhelm and even loneliness. Practicing gratitude can help you navigate the emotional ups and downs of this time of year by fostering a sense of contentment and well-being.
Studies show that gratitude is linked to improved mental health, better relationships and a greater ability to cope with challenges. Here are some simple ways to incorporate gratitude into your holiday routine and enjoy its positive effects.
Why Gratitude Matters for Mental Health
Gratitude shifts your focus from what you lack to what you have. It encourages a positive outlook by acknowledging the good things in your life, no matter how small. Research has found that practicing gratitude can:
- Reduce stress by calming the mind and lowering cortisol levels;
- Improve mood by increasing feelings of happiness and satisfaction;
- Strengthen relationships by fostering empathy and connection with others; and
- Enhance resilience during difficult times.
When practiced regularly, gratitude becomes a tool to reset your mindset, even in the face of holiday chaos.
Simple Ways to Practice Gratitude
You don’t need a complicated routine to experience the benefits of gratitude. Here are easy, actionable steps to bring gratitude into your daily life:
1. Start a Gratitude Journal
Set aside a few minutes each day to write down three things you’re thankful for. They can be as simple as a warm cup of coffee or a kind gesture from a friend. Keeping a journal helps you reflect on the positive moments you might otherwise overlook.
2. Express Thanks to Others
Take time to tell the people in your life how much you appreciate them. Write a heartfelt note, send a quick text, or simply say “thank you.” Expressing gratitude strengthens relationships and spreads holiday cheer.
3. Practice Gratitude as a Family
Incorporate gratitude into your family traditions. Go around the dinner table and have everyone share something they’re grateful for, or create a “gratitude jar” where family members can drop in notes of appreciation throughout the season.
4. Take Gratitude Breaks
Amid the busyness of holiday shopping or planning, pause and reflect on one thing you’re grateful for in the moment. This small mindfulness practice can shift your mood instantly.
5. Give Back to Your Community
Volunteering or donating to those in need is a powerful way to express gratitude for what you have. Helping others can foster a sense of purpose and connection during the holidays.
6. Focus on the Present Moment
It’s easy to get caught up in holiday to-do lists. Ground yourself by appreciating the sights, sounds, and smells of the season. Enjoy the twinkling lights, savor a holiday treat, or take a quiet walk in the crisp winter air.
Making Gratitude a Holiday Tradition
Gratitude is a gift you can give yourself and others all season long. By incorporating small, intentional practices into your holiday routine, you’ll cultivate a sense of peace and joy that can carry into the new year.
This holiday season, let gratitude be your guide. It doesn’t require perfection or endless holiday magic—just an open heart and a willingness to focus on the good.
What are you grateful for today? Start small, and watch how your holiday season transforms.
Maaliea Wilbur, a Licensed Marriage and Family Therapist, is Founder and CEO of TherapyWorks. For more information, visit mytherapyworks.com.
