Turning the Holiday Hustle into Gratitude and Joy

“Overall, there is a direct connection between the practice of gratitude and the positive impact that it can have on the brain. It is necessary to be intentional about exercising and strengthening our practices of gratitude to ensure that our brains are more attuned to positivity…”

As the holidays are quickly approaching, and we wrap up the year of 2024 I can’t help but reflect and ask myself, “How the heck did we get here?”. I am confident that I am not alone in that. It seems like each year of life comes and goes faster than the one before. As individuals, we pride ourselves on staying busy, being active, crushing goals, and always moving on to the next thing. While those attributes can be positive, it can also be detrimental to our mental and physical health. At this moment in 2024, we are beginning the preparations to close out another busy and crazy year, and step into the new season that 2025 will bring. I encourage you to take a moment to pause and begin challenging yourself by committing to the daily practice of expressing gratitude.

Gratitude is an instrumental piece of bringing positivity and light into the mundane routine of our daily lives. When doing a simple Google search on the importance of gratitude, there are countless articles providing information regarding the benefits around the expression of gratitude. One point that stuck out to me is how gratitude can help with managing stress. With all of the busyness going on in the world, it’s so easy to get caught up in the cycle of stress and become content with staying in that place. If we stay in stress, we will get comfortable and might not ever feel the need to leave. Thankfully, there are ways to help with reducing stress. 

One simple action is identifying what and/or who you are grateful for. Let’s picture this for a moment: it’s the week of Thanksgiving— maybe you are dreading some time with certain family members, perhaps you are feeling overwhelmed by committing to host in your home, or you are grieving what you hoped this holiday season would look like. Unfortunately, this can be the difficult reality of how this season looks sometimes. Now, what if –  within those busy moments– you were actually able to identify some moments of gratitude? Some examples could be: being grateful for the opportunity for healthy boundaries, finding joy in having a home where we can welcome others in, feeling gratitude for the love that you shared with those who you have lost. Shifting our mindset and focusing on the positive glimmers within these hectic moments can allow you a chance to regulate yourself, reduce stress, and be fully present for the holiday.

Not only can gratitude play an integral part in improving mood and reducing stress, but it also has a direct impact on the brain in many ways. Practicing gratitude has the ability to stimulate the production of dopamine and serotonin, which are transmitters known as the “feel good” chemicals. This has the ability to strengthen feelings of happiness and contentment! There can also be a reduction of the stress hormones, like cortisol. Reducing cortisol can help to calm the nervous system and reduce feelings of anxiety. MRI scans have actually shown that gratitude may activate several critical areas of the brain– including the prefrontal cortex which is responsible for decision making, emotional regulation, and empathy. Overall, there is a direct connection between the practice of gratitude and the positive impact that it can have on the brain. It is necessary to be intentional about exercising and strengthening our practices of gratitude to ensure that our brains are more attuned to positivity. Overtime, this practice will become natural and make feelings of gratitude more accessible and frequent. 

What is really cool about the practice of gratitude is how simple it can be to begin incorporating those daily habits into your life. Some ways to practice gratitude could include writing in a daily gratitude journal, listening to positive affirmations, practicing meditation and stillness, or giving gratitude to others. If you are feeling stuck, try referring to the “Four A’s of Gratitude” – appreciation, acknowledgement, admiration, and affection.
Appreciation refers to actively recognizing and valuing the positive aspects and people in your life. Acknowledgement is consciously acknowledging the good things and feeling thankful for them. Admiration means admiring the qualities, skills, or achievements of others and yourself. Lastly, is affection, which is showing love and fondness for people and things that positively impact your life. If you enjoy journaling, keeping a daily journal where you document the Four A’s will help you with starting to grow those gratitude muscles. 

These practices can also be applied with children!
Bringing practices of gratitude within a family unit could help increase positivity. Some other ideas for practicing gratitude with children could be adults modeling gratitude, using a gratitude jar, making a gratitude collage, writing thank you notes, and verbally acknowledging the good and positive things daily. 

Throughout the Bible, there are countless occasions where an individual prioritizes the practice of gratitude. This comes up in verses where one expresses thankfulness or praise towards the Lord. The Bible tells us to give thanks in all circumstances (1 Thessalonians 5:16-18), the Lord encourages us to practice that daily act of thanksgiving. He longs for his people to be those who are filled with gratitude and joy. I confidently believe that this time of Thanksgiving is purposely set at a time during the year where there is an increase of stress within our lives. What if we viewed this holiday as a time to allow us to slow down, take a deep breath, and reflect on the positive things happening around us?

Be intentional with practicing gratitude. Set reminders, have a schedule, and build a routine. Having this daily application of expressing what you are grateful for can have a dramatic impact on your life, but it takes that first step to start. This holiday season is the perfect time to begin! Whenever I wrap up sessions with clients, I like to incorporate a piece of gratitude and reflection to help them end on a positive and regulated mindset. One way I do this is by using 3, 2,1 questions:

What are three things you are grateful for right now? 

What are two things that are bringing you joy?

What is one thing that you are looking forward to?

You are capable and resilient; and you have the ability to make change and cultivate positivity. Now, take a second to reflect on those questions above and listen to the song Gratitude by Brandon Lake. We pray that this holiday season brings you an abundance of joy and peace! 

As always, if you find yourself desiring additional support, we would love to be a safe place for you. You can read more about our incredible team of therapists here!