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cultivating gratitude

4 Ways to Practice Gratitude During the Holidays

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Thanksgiving is a wonderful holiday tradition that’s been celebrated in the US and Canada since the mid-1800s. At the heart of the Thanksgiving celebration is the universal message of gratitude.

Gratitude is the expression of being thankful. It’s about having an attitude of appreciation, allowing yourself to feel awe, not taking things for granted, and seeing the potential upside of life’s challenges. But did you know that practicing gratitude can have profound benefits to our mental, emotional and physical well-being?

Let’s take a closer look at how practicing gratitude can contribute to our overall well-being and some effective ways to incorporate this practice into our daily lives.

The Link Between Gratitude and Well-Being

Practicing gratitude can benefit the mind, body, and spirit in a number of ways. It can lower stress levels, improve sleep, strengthen relationships with friends and family, and even increase our emotional resilience. Medical research has confirmed this direct correlation between gratitude and well-being:

  • A 2022 study published in Frontiers of Psychology found that women with elevated depressive symptoms who routinely practiced gratitude were more accepting of their condition than those who did not. Similarly, a 2012 study published in Personality and Individual Differences found that people who regularly expressed gratitude reported feeling healthier than their counterparts; a correlation that was mediated by psychological health and an attitude to seek help for health concerns.
  • A 2018 abstract, printed in the journal Psychology, Health & Medicine, found that dispositional gratitude (i.e. the character trait of noticing and appreciating the positive in life and being thankful for those positive aspects of life) correlated with lower levels of stress and loneliness.
  • Practicing gratitude can improve sleep quality by promoting more positive emotions and lessening the effects of anxiety and rumination.
  • In a 2013 study, Dr. Robert Emmons, a leading authority on gratitude, noted that: “Gratitude is a key, underappreciated quality in the clinical practice of psychology, its relevance deriving from its strong, unique, and causal relationship with well-being, as well as its dynamic healing influence on the therapist-patient relationship.”
  • Acts of kindness (public expressions of gratitude) can be linked to an increase in life satisfaction, according to a study published in The Journal of Social Psychology.
  • Researchers who looked at the role of gratitude in asymptomatic heart failure patients found that “patients expressing more gratitude also had lower levels of inflammatory biomarkers,” as well as better sleep and mood, and less fatigue.

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How to Cultivate Gratitude

Practicing gratitude is a conscious choice we make to affect positive change in our lives. There are a number of ways to practice gratitude, such as:

Appreciate nature 

Beauty is everywhere. Taking a moment to stop and experience the beauty in nature can provide you with a greater sense of well-being that can stay with you throughout the day. As you walk or observe, mentally list the things that bring you joy, peace, or fulfillment.

Keep a gratitude diary 

Write down 5 or 6 things daily for which you are grateful. Recognizing what you are grateful for will help keep you focused on what you have rather than what you have not and creates a record of appreciation to look back on when you need a mood boost.

Meditate

A daily meditation practice, for even just a few minutes a day, helps reset your body’s autonomic stress response, which can help to improve sleep, reduce pain, enhance mood, and foster a better sense of well-being.

Say “Thank you.”

Taking the time to thank others, whether through a note, a text message, or a face-to-face conversation, not only uplifts their spirits but also helps reinforce your own sense of appreciation. This practice nurtures social bonds and fosters a greater sense of connection and well-being.

As we prepare for another Thanksgiving holiday in the US, it’s my wish that gratitude and all its benefits be present in your life and the lives of those you care about. And I wish you and yours a very happy and healthy Thanksgiving.

– Dr. Gary

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Updated: November 2024

References

Tomczyk J, Nezlek JB, Krejtz I. Gratitude Can Help Women At-Risk for Depression Accept Their Depressive Symptoms, Which Leads to Improved Mental Health. Front Psychol. 2022 Apr 7;13:878819. doi: 10.3389/fpsyg.2022.878819. PMID: 35465539; PMCID: PMC9022718.

Hill PL, Allemand M, Roberts BW. Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. 2013 Jan;54(1):92-96. doi: 10.1016/j.paid.2012.08.011. PMID: 23139438; PMCID: PMC3489271.

O’Connell BH, Killeen-Byrt M. Psychosocial health mediates the gratitude-physical health link. Psychol Health Med. 2018 Oct;23(9):1145-1150. doi: 10.1080/13548506.2018.1469782. Epub 2018 Apr 29. PMID: 29707980.

Emmons RA, Stern R. Gratitude as a psychotherapeutic intervention. J Clin Psychol. 2013 Aug;69(8):846-55. doi: 10.1002/jclp.22020. Epub 2013 Jun 17. PMID: 23775470.

Jia Wei Zhang, Ryan T. Howell, Ravi Iyer, Engagement with natural beauty moderates the positive relation between connectedness with nature and psychological well-being, Journal of Environmental Psychology, Volume 38, 2014, Pages 55-63, ISSN 0272-4944, https://doi.org/10.1016/j.jenvp.2013.12.013.

Rowland L, Curry OS. A range of kindness activities boost happiness. J Soc Psychol. 2019;159(3):340-343. doi: 10.1080/00224545.2018.1469461. Epub 2018 May 15. PMID: 29702043.

Mills PJ, Redwine L, Wilson K, Pung MA, Chinh K, Greenberg BH, Lunde O, Maisel A, Raisinghani A, Wood A, Chopra D. The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients. Spiritual Clin Pract (Wash D C ). 2015 Mar;2(1):5-17. doi: 10.1037/scp0000050. PMID: 26203459; PMCID: PMC4507265.

Tips to Stay Healthy Through the Holidays

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The winter holiday season tends to be a high-risk time for potential weight gain and/or illness. A popular study from the New England Journal of Medicine showed that Americans gain about an average of 1 pound during the months of November-January, which isn’t surprising as these months coincide with elaborate feasts, holiday parties, cocktails, and an abundance of high fat, high sugar foods. Winter is also the prime of cold and flu season when temperatures are cooler and people spend more time indoors together, therefore increasing the chance of transmission of infections. Below are some of our top tips for staying healthy through the holidays.

Stay Hydrated

As a general rule we recommend aiming for ½ of your body weight in ounces of water per day. Drinking water can help curb your appetite so you don’t overeat and helps your skin look more radiant for photos. Bring your refillable water bottle with you when shopping and traveling and remember to alternate a glass of water between adult beverages to avoid dehydration.

Eat for immunity

Scan the buffet at parties for the veggies and fruits which contain vitamins and minerals that boost your immune system. Aim to fill half of your plate, which leaves less room for less healthier options.

Upgrade your favorites

Instead of avoiding those comfort foods try making them by swapping ingredients in the classic recipes to make them gluten free, with less or no sugar, or find a way to ditch the creams and heavy sauces.

Mindfully indulge

Intuitive eating is not about denying yourself of foods. Instead, make conscious choices and use all of your senses to truly savor your food; focus on smell, sight, touch, taste, and sound. Listen to your body’s feeling of fullness and satisfaction. Give yourself grace if you do overindulge a bit.

Eat before event or before shopping

You will be more likely to be drawn to high sugar, high fat, foods or over eat those foods at events if you show up hungry. Shopping on an empty stomach will lead you to be more tempted by those snacks at the checkout counter or by the smell of cinnamon at the mall so don’t go out on an empty tank.

Move your body

If can be challenging to find time between events or when traveling to stick to a good routine so you may need to find creative ways to stay active. Try walking after meals instead of plopping on the couch, or do an online workout video if you don’t have access to a gym. Take the stairs instead of escalators or elevators or park farther away from the door in the parking lots.

Prioritize sleep

Sleep deprivation can lead to increased cravings, mood and behavior changes, and less energy to fully enjoy the holiday festivities. Minimize alcohol consumption as it decreases the quality of your sleep and rest.

Take time for self-care

The holidays are notorious for increasing stress levels due to travel, family dynamics, financial burden, or expectations to make everything perfect. Between cleaning, cooking, and shopping do something that makes you happy and helps you to recharge. Take a nap, get a massage, or respectfully say no to things that cause you stress or anxiety.

Focus on what really matters

The holidays are about togetherness and quality time, not about the perfect present or cookies and treats. Find ways to create new healthy traditions – instead of baking cookies, make ornaments or start a new tradition like running in a Frosty 5K or volunteering at the food pantry.

Take your vitamins

Ward off infections and boost your immunity by taking the following supplements Vitamin D, Vitamin C w/Quercetin, Zinc, and NAC.

While our nutritional goals may be clear, the path to attaining them can sometimes be filled with obstacles. Whether you want to lose or gain weight, modify your diet due to an illness or condition, or simply eat smarter, a nutritionist can help you safely and confidently achieve those goals. If you would like to make an appointment, please call 703-532-4892, ext. 2. No doctor referral is needed. 

 

5 Steps to Happier Holidays

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Greetings & Happy Holidays!

‘The holidays can be an intense time for many of us, with parties, travel and house guests, shopping, cooking, and more …. making it quite easy to get overwhelmed. So I would encourage you to try to slow down if you can – doing so really can help make the holidays more joyful and less stressful! Here are 5 ways that you can try to take it easier on yourself at this time of year:

  • Don’t over-schedule! Every day has exactly 24 hours in it — be honest with yourself about what you can accomplish each day.
  • Let go of expectations. Be fair to yourself and to others. If you allow expectations to determine your happiness you will often feel let down. Yes, it is hard, but in the end, your efforts will be worth it.
  • Be present in the moment. Meditating twenty minutes per day can help reset your body’s autonomic stress response. Over time, it can change your perspective on life for the better.
  • Exercise. The endorphins released in aerobic exercise are the body’s own natural anti-depressants. Not only does exercise lift our spirits, it boosts our immune system as well.
  • Keep smiling. Research shows the simple act of smiling can lift your mood, help lower stress and boost your immune system. What’s more? Smiling is also contagious!

As always, you have our best wishes for your optimal health,

Gary Kaplan, DO & the Kaplan Center Staff