Gratitude at Christmas time is a great way to maintain physical and mental health. A study in 2008 found that gratitude boosts the neurotransmitter serotonin and activates the brain stem to produce dopamine, the brain’s pleasure chemical. The more we think positive, grateful thoughts, the healthier and happier we feel.
Reprogramming the brain for a more positive outlook takes practice, but practicing gratitude and positive thinking daily can change your brain and life! The area of the brain that controls emotions and behavior also controls higher-order thinking skills like focus and attention. A person’s ability to analyze information keeps the brain happy through positive thinking and gratitude. Gratitude results in more creative thinking, increased mental productivity, and a wider attention span. Conversely, negativity leads the brain (and your outlook) to be more negative.
Although we might not be adept at practicing gratitude, the holiday season is a great time to get started. During this busy season when our lives are a little too fast and we forget what is important, taking 5 minutes every day to practice gratitude will help you slow down, become more aware of your surroundings, and be more in the moment. The holiday season is the perfect time to give thanks for our family and friends, our work, our accomplishments, and all of our blessings.
Christmas is an excellent time to practice gratitude for all that has happened in the past year and to be thankful for the upcoming opportunities in the new year. For those who may have struggled with mental health, this is a great time to be grateful for getting through the year and to be hopeful for the upcoming year. Maybe you experienced health or money issues, lost a job, or suffered a loss. If this has been a challenging year for you, this might be a good opportunity to be grateful for your strength and the fact that you survived!
When I first started practicing gratitude, I would take a couple of minutes first thing in the morning to think about just three things I was “grateful” for. With my early attempts, I tended to identify “materialistic” things I was grateful for. As time progressed, I began to identify more abstract things like waking up in the morning, love, friendships, opportunities, achievements, peace, silence, and numerous other things in my life and the world. Another way to practice gratitude is to mentally thank someone who has done something nice for you.
Practicing gratitude is not only “making a list” of the things you are grateful for but also showing others how grateful you are for having them in your life. Writing a thank-you note or email expressing your enjoyment and appreciation of that person’s life is a great way to make yourself happier and nurture your relationship with that person. Consider sending a gratitude note once a month to different people, telling them you appreciate them and all they do for you.
Keeping a gratitude journal is another way to practice gratitude. Write down or share the blessings you are thankful for with someone. Perhaps, if practicing a gratitude journal each day is too much of a commitment, pick a day each week to sit down and write about your blessings, reflecting on something that went “right” that you are grateful for and the good feelings you experienced.
Mindful meditation is a good way to focus on the moment without judgment. An example of this practice might be being grateful for things like the sun’s warmth, the gentle breeze of the wind, the sounds of the rain, birds, music, the sounds of children playing, or the people we love talking to. Prayer is another beautiful way to experience gratitude by thanking God for our many blessings. Commit to practicing gratitude this upcoming year; I am confident you will notice a positive difference in your well-being.
References:
brainbalancecenters.com/blog/gratitude-and-the-brain-what-is-happening
thecurlysunshine.com/why-christmas-gratitude-is-important/How To be a More Grateful Person.