Gratitude as an attitude is key to being well, to wellness, to primary prevention. It turns out when you smile, when you are grateful, the neurochemicals that are released promote not just healthy brain and body function, but renewal of brain and body. Expressing gratitude over time can rewire your brain.

Thanksgiving is an ideal time to pause and recognize what we’re grateful for. In a world that moves quickly, it’s easy to overlook the positive aspects of life, both big and small. Practicing gratitude isn’t only about reflecting on material things but appreciating relationships, moments, and our surroundings.

By focusing on gratitude, we shift our attention away from stressors and negative thoughts, cultivating a more positive outlook on life. Especially during Thanksgiving, reflecting on the good in our lives can make us feel more connected and content. Embracing gratitude as part of your wellness routine can help you experience these benefits year-round. At Nature’s pHarmacy®, we recommend as part of a 72-minutes a day self-care routine, that you spend at least 7 minutes a day practicing gratitude.

The Science of Gratitude

Gratitude is more than just a nice feeling; it has real, measurable effects on the brain and body. When we practice gratitude, specific areas of the brain associated with reward and emotion, such as the prefrontal cortex and the ventral striatum, are activated. This release of “feel-good” neurotransmitters, like dopamine and serotonin, boosts mood and fosters a sense of well-being.

Studies show that consistently expressing gratitude can lead to “neuroplasticity,” and the brain becomes better at focusing on positive experiences. By regularly engaging in gratitude practices, we may literally train our minds to notice and appreciate the good in our lives more naturally.

Additionally, gratitude has been linked to lower levels of stress hormones, like cortisol, which helps reduce feelings of anxiety and stress. People who make gratitude a habit often report improved sleep, stronger relationships, and an overall increase in happiness.

Practical Ways to Practice Gratitude

Incorporating gratitude into daily life can be simple yet transformative. Here are some practical ideas for Thanksgiving and beyond:

• Gratitude Journaling: Set aside a few minutes each day to write down three things you’re grateful for. This habit shifts your focus toward positivity and helps create a mindset rooted in appreciation. Download our free 3-month gratitude journal here to get started!
• Gratitude Jar: Place a jar in a common area with slips of paper nearby. Encourage family members to write down things they’re grateful for throughout the month. On Thanksgiving, read the notes together to foster a shared sense of gratitude.
• Gratitude Circle: At Thanksgiving dinner, invite each person to share one thing they’re thankful for. This simple practice builds connection and encourages mindfulness about the blessings in our lives.

Check out a few other great family DIY gratitude ideas for Thanksgiving.

Building a Gratitude Practice That Sticks

While gratitude may sound simple, turning it into a lasting habit can be challenging. Like any meaningful practice, consistency is key. Here are some tips to help you build a gratitude practice that’s sustainable:

• Set a Consistent Time: Designate a few minutes each day for your gratitude practice. Whether it’s first thing in the morning, before bed, or over lunch, creating a set time makes it more likely to become a habit. Consider pairing it with an existing routine, like journaling with your morning coffee or reflecting during a short walk. As noted previously, we recommend spending a minimum of 7 minutes each day on this practice.
• Use Visual Reminders: Place visual cues around your home or workspace to prompt gratitude. Sticky notes, a gratitude board, or a jar for gratitude notes can serve as gentle reminders. We also like keeping a gratitude journal on the bedside table. These small prompts help shift your focus toward appreciation throughout the day.
• Mix It Up: Prevent gratitude fatigue by varying your focus. Instead of always writing about big things, try appreciating small, everyday moments—like a sunny day, a supportive text from a friend, or a meal that nourished you. This flexibility keeps your practice fresh and allows you to find gratitude in unexpected places.
• Reflect on Different Aspects of Life: Consider a theme for each day or week, such as health, relationships, nature, or personal growth. Reflecting on different areas encourages a more well-rounded sense of gratitude and prevents the practice from becoming repetitive.

Building a gratitude practice doesn’t have to be complicated, but these simple steps can help make it a meaningful and lasting part of your life.

Bringing Mindfulness into Thanksgiving Gatherings

Thanksgiving offers a unique opportunity to practice mindful gratitude with friends and family. By being fully present, we can deepen our appreciation for each moment and the people we share it with. Here are some ways to incorporate mindfulness:

• Savor the Food: Take a moment before eating to appreciate the colors, textures, and aromas of the meal. As you eat, slow down, and fully savor each bite. This mindful approach can heighten enjoyment and help you feel more connected to the meal.
• Be Present in Conversations: Instead of multitasking or getting distracted, focus on truly listening to others. Making eye contact, avoiding interruptions, and responding thoughtfully can help build a sense of connection and make conversations more meaningful.
• Reflect on the Purpose of Thanksgiving: During the holiday, take a moment to acknowledge the reasons for gathering—celebrating gratitude, sharing abundance, and fostering togetherness. This can create a more intentional and memorable experience.

Mindful practices like these can transform Thanksgiving from a busy meal into a nourishing experience, helping us connect more deeply with ourselves and each other.

An Attitude of Gratitude – Today and Every Day

Thanksgiving reminds us of the importance of gratitude, but its benefits are available year-round. By practicing gratitude for at least 7 minutes each day—whether through journaling, mindfulness, or moments of reflection—we can create a more positive mindset, improve our overall well-being, and renew our brain and body.

This Thanksgiving, consider setting a personal intention to carry your gratitude practice into the weeks and months ahead. Small, mindful acts of appreciation can make a meaningful difference, transforming how we experience life’s challenges and joys. As you embrace gratitude beyond Thanksgiving, you may find that its impact grows, enriching your life in unexpected ways.

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