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An Act of Gratitude a Day Keeps the Doctor Away

The dawning of a new year is often when we think about the things we are grateful for. However, experts reveal actively practicing gratitude can improve our lives year-round.

What is Practicing Gratitude?

Practicing gratitude means saying “thanks” and appreciating everything important to you and good in your life.

Benefits of Practicing Gratitude

According to researchers at the University of California, Davis, gratitude can improve emotional and physical health and help to strengthen relationships. Those who practiced gratitude, they found, regularly reported they:

  • Felt generally positive about their lives and optimistic about the future
  • Exercised more regularly
  • Experienced fewer negative physical symptoms and illnesses
  • Were more likely to make progress toward reaching personal, academic, and professional goals
  • Felt more alert, energetic, enthusiastic, and attentive
  • Noticed improved moods, greater self-esteem, and higher levels of positive emotions
  • Had a better sense of feeling connected to others
  • Experienced better-quality sleep
  • Were more empathetic and more likely to help others
  • Experienced less negativity and improved resilience in trying times

Ways to Practice Gratitude

Gratitude can be practiced in a variety of ways, both small and large. Practicing gratitude means saying “thanks” and appreciating what’s important to you. Here are some tips that can help you get started.

  • Take time each day to reflect.
    • Spend a few minutes at the end of each day and think about, or write down, what you are grateful for that day. This could include people, events, or experiences.
    • Take note of the things and moments that bring you joy or make you feel grounded and refer to them in times of stress or anxiety.
  • Make time to thank people you know.
    • Call or email just to say “thank you.”
    • Write a letter to express your gratitude or appreciation.
    • Write thank-you notes and say “thank you” when you receive gifts or favors.
  • Thank people you don’t know.
    • Wave “thank you” when a person lets your car in during heavy traffic.
    • Write a letter to the editor of your local newspaper about something a stranger did for you.
  • Give thanks for the abilities you have.
    • Even if you are feeling burdened by your health, think about things that you are still able to do.
  • Start a family ritual of gratitude.
    • Give thanks before a meal.
    • Share what you are grateful for before going to bed.
  • Find creative ways to give thanks.
    • Plant a garden of gratitude.
    • Take pictures of things you are grateful for.

If we look at each day and all the little moments within it as a gift, our lives will improve in a variety of ways.

Thank you to our content partners at Sharp HealthCare and Healthwise.

The VEBA Resource Center offers Gratitude Meditation classes. You will be guided to focus on the positive in your life: as you open to soak in the good all around you, you naturally align with the state of receptivity and abundance. Great for beginner and advanced experience levels. Check out our calendar to sign up for an upcoming class.

Reducing Stress During the Holidays

The holidays are a busy time. They can demand extra attention for cooking, cleaning, party planning, hosting, and talking with family members we might not always agree with. It’s no wonder that stress during the holidays is common. By learning to reduce this stress, you might find that you enjoy the holidays more. These tips can help.

  • Keep up your healthy habits.
    Get professional help if you need it. The holidays can be a big event. And stress leading up to them is common. Talking to a friend or family member may help. But you may also want to see a counselor before the holidays start. A counselor can help you change the way you handle stress.
  • Staying healthy is your best defense against holiday stress.
    You can stay hydrated by bringing a water bottle with you to refill. Try eating a healthy snack before a party. If you don’t show up hungry, you’ll be less likely to fill up on sweets.
  • Practice gratitude.
    Having gratitude means saying thank-you for what’s good in your life. There are many ways you can practice gratitude.
    • Before meals, give thanks to those who grew it and cooked it. Give thanks even if that person was you.
    • Remember the ways—good and bad—that others show you that they care. Choose to be positive.
    • Keep it up. It may take awhile to catch on. But when it does, you might find that an attitude of gratitude spreads quickly.
  • Take time to unwind.
    You might try taking deep breaths or going for a walk. Maybe you need time to yourself after being with family. Even a little break can make a big difference to reduce stress.
  • Make time for joy.
    This could be baking, playing games, or volunteering in your community. Maybe take a plate of cookies to a neighbor. Do what feels right for you.
  • Share holiday tasks.
    Let everyone help with shopping, cooking, cleaning, and event planning. If you really dislike doing dishes, help with cooking instead. Sharing tasks lets everyone be part of making the holidays special.
  • Reflect together.
    Before you say goodbye, gather everyone to reflect. Go around the room. Let everyone share their favorite part of the holiday and what wasn’t so great. Brainstorm ways to make the “not so great” things more enjoyable next time.
  • Have realistic expectations.
    No holiday gathering is perfect. Don’t let something like forgetting to defrost the turkey ruin the day. Be flexible, and let it become another holiday memory. View these experiences as chances to practice being resilient.

Cómo reducir el estrés durante las fiestas de fin de año

Las fiestas de fin de año son una época muy ajetreada. Pueden demandar atención adicional para cocinar, limpiar, planear fiestas, recibir invitados y hablar con familiares con quienes podríamos no siempre estar de acuerdo. No es sorpresa que estar estresado durante las fiestas sea algo común. Aprendiendo a reducir este estrés, usted podría encontrar que disfruta más de las fiestas. Estos consejos pueden ayudar.

  • Mantenga sus hábitos saludables.
    Mantenerse saludable es su mejor defensa contra el estrés de las fiestas. Usted puede mantenerse hidratado llevando una botella de agua consigo para recargar. Pruebe a comer un refrigerio saludable antes de una fiesta. Si no va con hambre, es menos probable que se llene con dulces.
  • Practique la gratitud.
    Tener gratitud significa decir gracias por lo que es bueno en su vida. Usted puede practicar la gratitud de muchas maneras.
    • Antes de las comidas, dé gracias a aquellos que produjeron los alimentos y los cocinaron. Dé gracias incluso si esa persona es usted.
    • Recuerde los modos —buenos y malos— en que otros le demuestran que se preocupan por usted. Opte por ser positivo.
    • Continúe haciéndolo. Podría llevarle un tiempo para que sea automático. Pero cuando lo haga, usted encontrará que una actitud de gratitud se propaga rápidamente.
  • Tómese tiempo para relajarse.
    Podría probar a respirar hondo o salir a caminar. Tal vez necesite tiempo para sí mismo después de estar con familiares. Incluso un descanso breve puede significar una gran diferencia para reducir el estrés.
  • Haga tiempo para cosas alegres.
    Esto podría ser hornear cosas dulces, jugar con juegos o hacer tareas voluntarias en la comunidad. Podría llevarle un plato de galletitas dulces a un vecino. Haga lo que le parezca mejor.
  • Comparta las tareas de las fiestas.
    Deje que todos ayuden con las compras, la cocina, la limpieza y la planificación de eventos. Si realmente detesta lavar los platos, en vez de eso, ayude a cocinar. Compartir tareas les permite a todos ser partícipes de hacer especiales las fiestas de fin de año.
  • Reflexionen juntos.
    Antes de despedirse, reúnanse todos para reflexionar. Deje que cada uno hable. Deje que todos compartan su parte favorita de la celebración y lo que no estuvo tan bien. Piensen entre todos maneras de hacer que las cosas “que no estuvieron tan bien” sean más agradables la próxima vez.

3 Simple Practices to Improve Your Mental Health

October 10 is World Mental Health Day. The objective of the day is to raise awareness of mental health issues around the world. This day, which is recognized by the World Health Organization (WHO), has a particularly impactful opportunity this year as many have faced more grief, stress, anxiety, and depression due to the COVID-19 pandemic. 

This year, teachers and students alike are schooling in a new way. Social situations are limited. The simple act of walking down the street has changed. Old routines have been replaced with new ones.

As we take a minute to pause on World Mental Health Day, try thinking of ways you can incorporate these three simple practices into your life to improve your mental health.

Start a Journal

When in doubt, write it out! We aren’t talking about doodling in a notebook, we are talking about journaling with a purpose. When you intentionally journal, you are able to unravel complex emotions, track progress and even identify patterns. According to PositivePsychology.com, journaling offers many benefits for mental health, and can:

  • Boost your mood/affect.
  • Enhance your sense of well-being.
  • Reduce symptoms of depression before an important event (like an exam).
  • Reduce intrusion and avoidance symptoms post-trauma
  • Improve your working memory.

Just writing words on paper won’t help. Be intentional:

  1. Find a quiet, private spot to start.
  2. Try writing at least once a day.
  3. Reflect on your feelings. Write them down. Don’t judge yourself or worry about making complete sense. Write down how you are feeling in the moment, about a particular situation that happened that day or even in the past.
  4. Make your journal yours — you may write and then draw a picture or bullet out points.
  5. Keep it private. Your journal is for your eyes only.

TIP: If you’d rather keep an online journal, try using the FNL (Fitness Nutrition Lifestyle) Journal.

Practice Deep Breathing

It sounds so simple but by practicing deep breathing, you can help tame your anxiety. Ever heard of the “fight-or-flight” response? This is when your body automatically reacts to stress — you either “fight” or you take “flight.” Your body is triggered to go into high alert, your heart may beat faster and your breathing rate may increase. By paying attention to your breathing and taking deep breaths, you are bringing more oxygen to your brain which can help you think more clearly.

The next time you are feeling anxious or on high alert, practice deep breathing:

  1. Gently place your hand onto your stomach.
  2. Inhale deeply for 10 seconds and exhale slowly for 10 seconds. As you breathe in, you should feel your hand move out; as you exhale, you should feel your hand go down.
  3. If 10 seconds is too long to start, try starting with five seconds and working your way up. Repeat five times.

Express Gratitude

There is always something to be thankful for — even if it’s just waking up every morning. Expressing gratitude for things in your life, and also explaining why you are thankful, will help you acknowledge your thoughts and forces you to focus on positive thinking.

Every morning when you wake up, before picking up your phone (which may lead to anxiety), think of three things you are grateful for that day. Take it one step further and journal them and write about how they make you feel. By focusing on gratitude, you will shift your mindset, improving your overall emotional well-being.

For more mental health videos, check out our YouTube playlist here.