It's expected that the holiday season be a cozy and festive time of year. However, for many this time of year can come with sadness, anxiety, or depression. If you feel lost, overwhelmed, or down this time of year, research suggests that one aspect of the holiday season that can actually lift the spirits is expressing gratitude.
Research shows that gratitude is strongly associated with greater feelings of happiness in people. This could mean more positive emotions, relishing good experiences, improving upon health, dealing with adversity, or building strong relationships. Regardless of the level of someone's gratitude, it can be successfully cultivated.
The word gratitude, derived from the Latin word gratia, means grace, graciousness, or gratefulness. It is being thankful and appreciative for what an individual receives, whether tangible or intangible. Grateful people acknowledge the goodness in their lives, and in the process, they often recognize that the source of their goodness lies at least partially outside themselves. Therefore, gratitude helps people connect to something bigger than themselves, whether that's to other people, nature, or a higher power.
Gratitude helps us refocus on what we have instead of what we lack. Although it may feel contrived at first, the mental state of gratitude grows stronger when practiced. Here are some ways to cultivate gratitude on a regular basis.
Write a Thank-you Note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your enjoyment and appreciation of that person's impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending letters of gratitude. Once in a while, write one to yourself.
Keep a Gratitude Journal. Make it a habit before bed to write about the gifts you've received that day or perhaps a few things you're grateful for.
Meditate. Meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as "peace"), it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, etc.)