Published November 1, 2021
How to stay grateful this season.
In a study by the University of Miami, research participants were asked to write in a journal weekly, with each of the groups focusing on different topics.
One group was instructed to write about things they were grateful for. The second group wrote about things that displeased them. The third group was told to write about anything in general that affected them. They did this for 10 weeks.
The results clear: The group that focused on gratitude were more optimistic, felt better about their lives overall, exercised more, and even visited the doctor less.
- Make a list of what you're grateful for. Rather than focusing on what you want or don't have, list everything—big or small—that brings you joy, safety, or peace. Bonus points if you list three things daily in the morning.
- Send someone a thank-you note (or a love note). Not only will you improve your relationships, but you'll make two people feel good: yourself and your recipient.
- Try meditation. Not only does meditation calm the mind and even reduce gray matter decay in the brain over time, but a sustained practice can also remind us of what we have to be grateful for.
- Commit acts of kindness. Between holidays, a pandemic, and regular life responsibilities, it can feel harder than ever to go out of your way to help someone. And while it's great if you can volunteer or give money, that's not always an option for everyone. Focus on what you can do: Leaving a positive Yelp review for a small business you love. Making friendly small-talk with the person at the cash register. Dropping off a meal for your neighbors who just became parents. These things go a long way.
- Focus on your health. Above all, take care of yourself first. It's hard to feel grateful when your body hurts or you've neglected your mental health. Rather than beat yourself up for what you're not doing, spend even just 10 minutes doing what you can.
