It’s that time of year. Thanksgiving – the official kick-off of the holiday season – is rapidly approaching, and it’s time again to consider all that we have to be thankful for. Indeed, research suggests that doing so can actually elevate the spirits (especially for those who begin to experience the holiday blues this time of year).
A correlation has been found between gratitude and an individual’s wellbeing, including greater happiness.1 Don’t overlook this crucial tool we have access to every day. Here are a few ways you can cultivate gratitude on a regular basis to boost your mood and improve your relationships:
1. Keep a gratitude journal. According to psychologists, including Professor Sonja Lyubomirsky from the University of California-Riverside, maintaining a gratitude journal – in which you record all of the things you have to be grateful for – can increase your energy and relieve pain and fatigue. Keeping a gratitude journal is also a great way to appreciate those little moments in life that can bring you joy.
2. Write thank-you notes. Write a thank-you note to a family member, friend, coworker, neighbor or other person in your life. Let them know you enjoy and appreciate their positive influence on your life.
3. Give back. Find more ways to give back this Thanksgiving. Try volunteering with a local charity, such as a soup kitchen or homeless shelter. Join a cause that is important to you, and donate money, time or talent.
4. Meditate. Take a few minutes during the day for mindful meditation. Focus on the present moment and what you’re grateful for.
5. Change your thinking. If you identify something with a negative trait (the cold room), rewire your thinking to transform that negative trait into a positive one (the room with a great view).
If you are struggling with pre-existing mental health conditions and need professional help, you can take advantage of GW’s Wellbeing Hotline. Available at no cost to you and all members of your household, the Wellbeing Hotline provides confidential, around-the-clock counseling and resources for stress, anxiety, depression, relationship/marital conflicts, substance abuse, job pressures, grief/loss and more. Up to five free counseling sessions are included. Call toll-free at (866) 522-8509 or learn more at go.gwu.edu/well.
1. Simon, Harvey B. “Giving Thanks Can Make You Happier.” Harvard Health Publishing, Harvard Medical School, www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.
