The Power of Gratitude: Transforming Your Thanksgiving Experience
As Thanksgiving nears, many of us start to think about the idea of gratitude. Whether it's sitting around the dinner table asking what others are grateful for on Thanksgiving or simply being reminded of gratitude through your child’s art projects, social media posts, or community events, gratitude is top of mind.
I find that in session, many of my clients are unsure of how to truly practice or cultivate gratitude in their lives. It is often something we know is important to feel and practice, but we don’t know what this actually looks like. In this blog we will explore the importance of practicing gratitude and how to cultivate it as we approach Thanksgiving.
Understanding Gratitude
When we focus on what we’re grateful for, we are able to foster joy and compassion. We develop a greater appreciation for the people, things, places, and experiences in our life. Research shows that gratitude can improve our mood, enhance relationships, and promote our well-being. It’s important to note that gratitude is more than just saying "thank you." It is within the little things that we are able to truly cultivate appreciation. What specifically is it about friends, family, work, or experiences that make you feel grateful? It is essential to look at the daily doses of gratitude versus the big picture.
How to Cultivate Gratitude During Thanksgiving
Express it: Writing heartfelt letters or saying out loud to the people you feel gratitude towards is a simple way to feel connected to others. It is typically around the Thanksgiving dinner table where you have an opportunity to demonstrate this. Take advantage of this time and express your feelings to your loved ones.
Use a gratitude jar or journal: Before the holidays, you can write down three things you feel grateful for in a journal as a daily practice. You can also write them down on popsicle sticks and put them in a jar so that you can pull out a stick each day to remind yourself of things you feel thankful for. This allows you to prime your mind for gratitude as Thanksgiving approaches.
Go Inward: Recognize where in your body you feel a sense of gratitude. It’s common to feel a lightness in your chest, a warmth within your stomach, or some describe it as a grounding feeling. Being able to identify where your gratitude is felt can draw attention to this feeling more often. This can be used as a grounding exercise before, during and after the holiday.
Cooking or Eating Mindfully: As you prepare for the feast, take a moment to reflect on the ingredients, flavor, aromas, and textures that are part of each dish. You can appreciate the effort that goes into the meal and the work that farmers or family members put in to nourish your body. Mindful eating and cooking requires you to slow down and pause so that you can consider your gratitude.
Volunteer or Donate: Giving back through volunteering or donating to a charity can always be a way to enhance your sense of gratitude to remind you of the good things you have in your life.
The best thing about gratitude is that it can be practiced year-round. After Thanksgiving, continue to incorporate gratitude into your daily routine. By focusing on the blessings we have, we can transform our holiday experience into one that is filled with joy, connection, and deeper appreciation for the life we live. If you struggle during the holidays or need tools to incorporate more gratitude into your life, reach out to one of our SGTG clinicians today!
Maddie Persanyi, LCPC
About the Author
Maddie Persanyi, LCPC is a clinical therapist specializing in anxiety, relationship issues, self-esteem, life transition, and trauma. She incorporates IFS, CBT, and strength-based therapy into her treatment. Read more about Maddie here.