A Thankful Thanksgiving

What Are You Thankful for This Season?

In the United States, November is best known for one of the biggest holidays of the year: Thanksgiving. The busy airports signal how Americans are traveling across the country to reunite with friends and family, all gathering together for the traditional Thanksgiving dinner. The turkey, mashed potatoes, pumpkin pie, and many other dishes will be part of the feast. This annual occasion is not only about enjoying a meal but also about giving thanks and celebrating the bountiful harvest.

For Canadian military families, November is also significant for Remembrance Day. We understand how painful it can be to remember fallen sisters and brothers in arms, and the deep loss experienced by their families. Nonetheless, during challenging times, celebrating and feeling grateful can bring about complex emotions, such as guilt, inauthenticity, helplessness, and even frustration.

Feeling this discomfort is completely normal. Acknowledging the suffering, misery, and pain in the world shows compassion, and yet, it is equally important to recognize the beauty of life. Violence leads to more violence, but practicing gratitude does not contribute to violence. Quite the opposite, it can help us balance these varied emotions. Of course, being thankful doesn’t mean ignoring the pain and hardship that exist in the world.

Some psychologists categorize gratitude into three types: as an "affective trait" (one’s overall tendency to have a grateful disposition), a mood (daily fluctuations in overall gratitude), and an emotion (a temporary feeling of gratitude experienced after receiving a gift or favor) (S. Allen, 2018).

Despite these different categories, research has shown that cultivating gratitude, especially in the face of adversity, has psychological, physical, and social benefits.

Psychological Benefits:

By reducing stress hormones and managing the autonomic nervous system, gratitude significantly reduces symptoms of depression and anxiety. At the neurochemical level, feelings of gratitude are linked to an increase in the neural modulation of the prefrontal cortex, the area of the brain responsible for managing negative emotions like guilt, shame, and anger. In a study by Seligman, Steen, Park, & Peterson (2005), it was shown that keeping a gratitude journal reduces stress, improves sleep quality, and enhances emotional awareness. Neuroscience indicates that when we practice gratitude, the brain releases dopamine and serotonin, neurotransmitters known as "feel-good" chemicals, which act like antidepressants. They motivate action and improve our mood. Gratitude also activates parts of the brain such as the hippocampus and amygdala, which regulate emotions, memory, and bodily functions—areas tied to our mood and interactions with others.

On a neurobiological level, gratitude helps regulate the sympathetic nervous system, which triggers anxiety responses, and on a psychological level, it trains the brain to filter negative ruminations and focus on positive thoughts.

Physical Benefits:

McCraty and colleagues (cited in McCraty & Childre, 2004) observed that the level of cortisol, a stress hormone, was lower in participants who practiced gratitude. As a result, they experienced better heart function and greater resilience when facing negative experiences or challenging emotions. Other studies have linked gratitude with better sleep, lower blood pressure, a stronger immune system, fewer body pains and aches, and fewer health problems overall.

Social Benefits:

Expressing gratitude to others does not go unnoticed. Gratitude is adaptive, acting as a social cohesive force by encouraging positive interpersonal interactions and strengthening social relationships, according to Ahrens and Forbes (2012) and Algoe (2012). Gratitude is often referred to as the "parent of all virtues" because it not only demonstrates appreciation to others but also fosters the development of other virtues such as patience, humility, and wisdom. People who practice gratitude tend to be more empathetic and positive-minded.

(Ref. : Roy Chowdhury, 2019 The Neuroscience of Gratitude and Effects on the Brain (positivepsychology.com)

How Can We Precisely Cultivate Gratitude?

Several studies, including the work by Emmons, R. A., & McCullough, M. E. (2003), have measured the effects of gratitude by having participants write in a journal weekly for 10 weeks or daily for two weeks. Their findings showed that those who practiced gratitude through journaling experienced increased feelings of gratitude, positive moods, and optimism about the future. They also reported better sleep compared to those who wrote about daily hassles or mundane events.

There is no harm in trying to incorporate gratitude into your daily life. A simple and effective way to do so is by counting your blessings or keeping a gratitude journal. While there’s no wrong way to keep a gratitude journal, here are some guidelines to help you get started.

1. Write Down Up to Five Things You Are Grateful For
   Use a notebook to jot down up to five things you are grateful for each day. The goal is to affirm the positive things in your life, recalling a meaningful event, and acknowledging the role others have played in bringing goodness into your life. Savor the positive emotions that arise as you do this.

2. Be Specific and Detailed
   Try to be specific and detailed rather than keeping things surface-level. The more in-depth your entries, the more impactful they will be.

3. Focus on People Rather Than Things
   To enhance the impact, focus on people you are grateful for rather than material possessions. This can help deepen your sense of connection and appreciation.

4. Practice Subtraction
   Imagine how your life would be if certain positive events or people hadn’t occurred. Reflecting on this can help you appreciate these blessings even more, reminding you not to take them for granted.

5. Savor Surprises
   Record unexpected events or surprises that bring you gratitude. These tend to evoke stronger feelings of appreciation.

6. Vary Your Entries
   Avoid repeating the same things. Instead, try focusing on different aspects of people or events each time you write. This helps keep the practice fresh and meaningful.

7. Commit to a Routine
   Spend 15 minutes daily, or three to four times a week, writing in your journal. Consistency is key to making gratitude a regular part of your life.

8. Express Your Gratitude Directly
   Take the opportunity to visit or write a gratitude letter to someone who has made a positive impact on you, especially if you have never fully expressed your thanks. Write a letter, card, text, or email describing how their actions made you feel and how much you appreciate them.

While November is traditionally known as the season of thankfulness, practicing gratitude year-round can offer longer-lasting benefits that extend beyond just one month.

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References
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.