Can Being Grateful Make You Happier?

 

While many people experience joy over the holiday season, others may experience sadness, loneliness, stress or depression.  This may be due to things like stressful schedules, absent loved ones, family dynamics, or seasonal affective disorder (SAD).  Severe cases may benefit from professional help, but for those feeling a little lost or overwhelmed at this time of year, there are some coping strategies that might help. For example, these practical 9 tips to fend off holiday stress, provided by the Mayo Clinic. 

1. Plan ahead - make a list, create a menu plan, decide what activities are important, what aren't, and what can be simplified 
2. Say no - not only to invites but don't take on the hosting duties if you aren't up to it, leave events early, have family members help with your to do list 
3. Plan spending - make a budget and stick to it, reduce gift giving, or don't buy gifts at all 
4. Create relaxing surroundings - music, candles, let the sunshine in 
5. Maintain healthy habits - short workouts in the morning, healthy snacks 
6. Share feelings - talk to therapist/family/friend, start new traditions, talk about missing loved one 
7. Respect differences - focus on your similarities 
8. Be realistic and flexible - forget about perfection and relax and enjoy those around you 
9. Take a break - nap, read a book, take a short walk, watch a funny movie, deep breathing exercises 

Another way to uplift your spirit and lower stress is to practice gratitude or thankfulness.  According to Harvard Health Publishing's article Giving thanks can make you happier, gratitude is a thankful appreciation for what we each receive, whether tangible or intangible.  It's acknowledging the goodness in our lives, and maybe in the process connecting to something larger than ourselves, like other people, nature, or a higher power. 

 

Positive psychology research has strongly and consistently shown that gratitude is associated with greater happiness.  It helps people feel more positive emotions, relish good experiences, deal with adversity, improve their health, and build strong relationships. 

 

Expressing gratitude is associated with multiple mental and physical benefits such as improved sleep, immunity and mood. Gratitude can not only decrease your feelings of depression and anxiety, but also help with chronic pain. (Can expressing gratitude improve your mental, physical health?)  

 

Gratitude helps you focus on what you have instead of what you don't have.  Materialistic people tend to be less happy since they are focused on owning and acquiring new things while less materialistic people feel they have enough. (Gratitude Is A Key To Happiness: 4 Reasons Why)   

 

There are multiple ways someone can feel and express gratitude.  They may think about positive memories from the past, or not take for granted current good fortune, or maintain a hopeful or optimistic outlook for the future.   

 

Some ways to cultivate gratitude include writing thank-you notes/letters, thanking someone in person or even mentally, keep a gratitude journal, count your blessings, pray, or meditate. Give one or all a try, but don't be discouraged if you don't feel dramatically better right away.  It may take time to feel the benefits of gratitude. (How Gratitude Changes You and Your Brain)   

 

I consider myself a pretty positive person and now that I am retired, it is easier to find time to live in the moment and reflect on how lucky I am.  However, even before retirement, I have tried for years to practice gratitude.  Sometimes it is just a brief reflection on what a nice day it is, or my knees aren't aching, or I had a good night's sleep, or how good my meal was, or how much I enjoyed a book or movie, or how glad I was to see someone and spend time with them.  I don't keep a "gratitude journal" per se, but I do keep a regular journal and I try to mention positive things in my life along with the negative.  I'm now going to make a concerted effort to thank people more.  Who doesn't like to be thanked? 

 

Being grateful has made me happier.  How about you?  What are you grateful for?