Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms. These effects disappeared within three to six months, which reminds us to practice gratitude over and over.
Practicing gratitude is also a great protective factor. The Mental Health First Aid (MHFA) curriculum defines a protective factor as “something that decreases the chances of a person being adversely affected by a circumstance or disorder.” This protection can help in a variety of circumstances, including mental health challenges like depression and anxiety, or substance use challenges.
Gratitude and celebration can also help you tend to your emotional wellbeing. The MHFA lists out eight dimensions of wellbeing: emotional, environmental, financial, intellectual, occupational, physical, social and spiritual. Each aspect of your wellbeing is equally important, and practicing gratitude is just one way you can tend to your emotional wellbeing on the journey to care for your whole self.
You can begin to practice gratitude by thinking of what you’re thankful for — like family and friends, your home or a beautiful sunny day — rather than being consumed by what is going wrong. Writing these thoughts down or saying them aloud can even help you stay positive during difficult times.
Another important aspect of practicing gratitude is celebrating small victories. We often get caught up in celebrating large accomplishments — a new job, getting married, buying a house, etc. And while these things are certainly monumental and should be celebrated, it is equally important to celebrate the small moments of life. Sometimes, simply getting out of bed on a bad day can be cause for celebration!
But more often, our daily lives are full of distractions and stress, and we let our small achievements go unnoticed, even internally. Think about the past few days — what have you accomplished that went unnoticed? Did you cook a delicious meal, start a new book or chat with a loved one? Recognize your progress, your efforts, your successes, your realizations. Take a moment now to celebrate all growth, to express gratitude. This is just one way to take care of your mental wellbeing and often, to positively impact others' mental wellbeing as well.