Gratitude can significantly enhance your well-being during the holidays. It strengthens your health, improves relationships, and adds daily joy. Megan Hays, Ph.D., at the University of Alabama at Birmingham, explains five key benefits of practicing gratitude this festive season.  

Reduce Feelings of Anger  

Gratitude and mental health go hand in hand, as research indicates that practicing gratitude can help individuals manage challenging emotions more effectively, thereby enhancing their ability to control responses to adverse situations.  

Gratitude appears to act as a remedy for anger, likely because those who consistently practice gratitude develop greater skills in reinterpreting and reframing their thoughts about negative consequences, says Hays, who is also a director of education at the UAB Medicine Office of Wellness. If you find yourself dwelling in anger over an event, consider shifting your focus to gratitude by concentrating on what you value in your present circumstances.  

Enhance your Well-being  

Researchers examining the impact of gratitude on cardiovascular health discovered that individuals who identified 3-4 aspects for which they were thankful each day over a 2-month period exhibited reduced levels of inflammatory hormones and a lower heart rate during stressful physical activity. Additional research revealed that individuals who regularly practice gratitude report:  

• Fewer physical discomforts  

• A greater sense of health  

• Increased frequency of exercise  

• A higher likelihood of attending routine medical check-ups  

Begin with simplicity: verbally express at least one thing you are grateful for each day. He is advised: Leverage an existing routine to facilitate this gratitude practice, such as:  

• Having everyone at the dinner table share one thing they appreciated that day.  

• Dedicating a few minutes to gratitude journaling while enjoying your morning coffee.  

Enhance your Relationships  

Research shows that individuals who take the time to express gratitude towards their partners experience a more positive outlook towards both their partner and the relationship. Furthermore, they tend to feel more at ease discussing any concerns.  

Regarding their relationship with their partner, gratitude among friends similarly correlates with stronger friendships. Those who convey their appreciation to friends generally hold a more favorable view of them and are more inclined to resolve conflicts and issues to preserve their friendships.  

If you wish to enjoy the advantages of gratitude in your relationships, begin today by simply saying thank you more frequently.  

As advised, it is straightforward to remember to express thanks when someone presents you with a thoughtful gift. However, make an effort to acknowledge the everyday contributions you may be overlooking, such as your partner consistently remembering to unload the dishwasher or your friend regularly reaching out to check on you.  

Enhance your Positive Emotions  

Research shows that displaying holiday stress gratitude towards others and oneself fosters positive emotions, particularly happiness. Engaging in gratitude practices can even lead to beneficial changes in the brain, such as increased levels of dopamine and serotonin, two neurotransmitters that enhance mood and promote positive feelings.  

Given that physical and mental health are closely interconnected, these holiday mental health tips contribute to our overall health and well-being.  

Stated Hays: “If you wish to cultivate more positive emotions but are uncertain about how to begin your gratitude practice, consider sending a text or email to a colleague expressing one reason for your gratitude towards them today.”  

Appreciate Positive Moments  

Hey there! Did you know that practicing gratitude can really boost your ability to enjoy the good things in life, no matter how small they might seem? There are tons of studies showing just how wonderful it is to savor our everyday moments, leading to greater happiness and a more positive outlook on life.  

Consider engaging in savoring through gratitude by practicing mindful thanksgiving of the present and concentrating on what you are grateful for, such as:  

• The warmth of the sunlight  

• The scent of home-cooked dishes  

• The splendor of the natural world  

By taking the time to recognize the positive aspects of our lives, we can boost our mental and physical well-being, fortify our relationships, and truly appreciate our positive experiences.  

Teaching Gratitude Art  

Begin the month by creating a homemade gratitude journal. Personalize the cover by either sewing or stapling the pages together, and allocate time each day for age-appropriate journaling. The child dictating to mom and dad what to write, making doodles, or spending a few minutes reflecting on all the things they appreciate from the day.  

Paper Bag Gratitude Tree  

There are numerous ways to beautifully showcase individual appreciation, and this tree does just that. It is enjoyable for children to twist and shape the paper into three-dimensional tree trunks with branches and to cut out the leaves themselves.  

Paper Bag Gratitude Tree   

There are numerous methods to showcase individual applications beautifully, and this tree achieves just that. It is enjoyable for children to twist and shape the paper into a three-dimensional tree trunk with branches and to cut out the leaves themselves.  

For older children, consider this gratitude mobile crafted with head beads and strings, which involves trial and error to achieve balance. Both projects result in delightful visual representations of your children’s appreciation for everyone to admire and contemplate.  

Gratitude Stones   

The concept is new to me, but I find it utterly captivating. The process is simple: Gather small flat stones and plant them with a basic design. Hide them inside the house, and each time you discover one, you must think of something you are grateful for. It is truly wonderful.  

To embrace the Thanksgiving spirit, here are a few ways to incorporate pumpkins into your art projects.  

These gratitude paper pumpkins are created from strips of green and orange paper, and your little ones will enjoy seeing their appreciations represented on this three-dimensional form.  

Alternatively, your family could purchase a pumpkin on sale after Halloween, and each evening at dinner, add a phrase or a drawing with a Sharpie that expresses gratitude. Here is an example: I adore this preschool lesson that is messy, creative, and meaningful.  

This leaf garland utilizes shaving cream and paint to marbleize paper, cuts the dried creations into leaf shapes, and incorporates written gratitudes. Before stringing them together to form a garland.  

During the holidays, take time to slow down and appreciate what you have. Practicing gratitude, as described here, can improve your mental health and help you make the most of the season’s positive moments.