November 2024

Seasonal Living – Fall

• Fall Into Fall – The Energy Of Autumn
• An Holistic Immune Support For Fall
• The Case For Vitamin D
• The Health Benefits Of Gratitude

You probably say thank you a handful of times every day, after all your parents taught you good manners, but do you stop to feel gratitude?

On the eve of Thanksgiving lets look at gratitude and how it can benefit your well being.

The Health Benefits Of Gratitude

We are bombarded with the belief that the economy must constantly expand, driving us to spend more to keep it afloat.

Wherever you turn your head, you will find a bulletin board that tells you that you are not happy until you buy their product; then you would be much happier. Purchase our products, and you will not feel pain again, promise the smiling people in the TV commercial. But when you go shopping, the happy shot of dopamine is only temporary before you find yourself back at square one, longing to become whole.

Living in a society that presses you to believe in the scarcity myth means you constantly compare yourself to others and find yourself lacking.

How can you feel gratitude if the spotlight is aimed at the parts of your life that feel incomplete?

The question that comes to mind is who is aiming the spotlight? Or rather, who has the power or control?

Practicing gratitude

Practicing gratitude helps shift our focus from what’s lacking to what we have, fostering a sense of contentment and happiness. It allows us to recognize the kindness, support, and opportunities that come our way, creating a positive outlook and enhancing our overall well-being.

Starting a new habit is rough, mostly because once the network in your brain for your old ways of thinking and doing things is established, it consumes much less energy to fall back on old habits. But creating an attitude of gratitude is worth your effort.

Research in the Netherlands found that dedicating 15 minutes daily to gratitude over six weeks increased mental well-being and promoted a change in adult perspective.

Gratitude reduces depression

There is a steep increase in depression, with 30% of Americans reporting being depressed most of their lives. While depression is a complex condition that involves brain chemistry, nutrition, and sleep, gratitude could be a powerful tool for changing mindset.

A large 2021 study found that higher gratitude was associated with lower depression. People with a grateful mindset were satisfied with their lives, had a more robust social network around them, and had better self-esteem than people who didn’t practice gratitude.

Practicing gratitude shifts the focus from comparing yourself to others to appreciating your achievement, increasing your self-esteem.

Gratitude & Anxiety

If you ask yourself what you are anxious about, you will likely think about a future when you will not have enough. Anxiety tends to manifest in a never-ending circle of thoughts about the future. Many times, it feels like you got lost in your head.

Gratitude practice lessens anxiety by grounding you in the present moment and allowing you to focus on the abundance already there.

Gratitude & Stress

When you are anxious or stressed, your body is in its “fight, flight or freeze” response. This means that cortisol is pumped into the blood, heart pressure increases, blood sugar increases, and your ability to digest and absorb food decreases.

In the past year, about 74% of Americans have felt so stressed they have been overwhelmed or unable to cope.

Taking time to experience gratitude can move you from a “fight, flight, and freeze” response into a “rest and digest” response, a state of mind that will lower your blood pressure and allow deep breathing and relaxation.

A positive mindset increases your resilience to stress, so when stressful events happen, you can find the silver lining and foster hope.

Gratitude & Your physical well-being

It will not come as a surprise that if you are anxious, depressed, or stressed, your physical well-being is compromised.

People who struggle with mood disorders tend to either eat too much or too little. They tend to struggle with insomnia, high blood pressure, and diabetes. Adopting an attitude of gratitude can have benefits far beyond mental health.

Recent research found that gratitude practice improves the well-being of patients with cardiovascular disease. Gratitude reduces stress and inflammation, leading to lower blood pressure.

One study found that people who practice gratitude right before bed fell asleep much more easily and could stay asleep longer.

Tips for practicing gratitude:

Create a routine: When you have a routine, it is much easier to adopt a new habit. If you “attach” your new habit to an old one, there is a better chance of remembering it. For example, practice gratitude first thing in the morning or before bed.

Writing it down: Writing things down makes you more focused and helps you see your life with clarity. Make a point to be specific and include as many details as possible, including sense impressions like sight, smell, and sound.

Hitting pause: Many of us reflexively say “thanks” often. Next time you hear yourself say it, stop and pinpoint precisely what you are thankful for. 

Redirecting your thoughts: When feeling frustrated, remember that you have the power to control your spotlight. What do you want to focus on?

Sharing your gratitude: I love snail mail. I love sending and receiving it. Sharing your gratitude with others is a gift that lets them know you see them.

By embracing gratitude practice, you reclaim the power of your spotlight, allowing you to focus on the abundance in your life and letting go of the scarcity mindset.