Dear Reader, As leaves fall and Thanksgiving approaches, gratitude naturally comes to mind. Gratitude isn’t just a feel‑good concept – it’s a practice that can transform our mental health. During difficult seasons, looking for small blessings can provide a powerful shift in perspective.
I once worked with a client who struggled with chronic pain and depression. She felt her body had betrayed her and had a habit of focusing on what she couldn’t do. I invited her to keep a daily gratitude journal. She was skeptical at first, but agreed to give it a try. She began by noting simple pleasures: her child’s laugh, a warm bath, a friend’s text. Over time, she noticed that deliberately searching for gratitude lifted her mood and helped her relate differently to her pain.
Studies have found that gratitude interventions increased life satisfaction, improved mental health, and reduced symptoms of anxiety and depression. Further research found that women engaged in a gratitude practice enjoyed longer lifespans and less physical illness. Gratitude practices can be as simple as writing down three things you appreciate or expressing thanks to someone who has made a difference.
This month, start a gratitude jar. Each day, write something you’re grateful for on a slip of paper and place it in the jar. At the end of the month – or whenever you need a boost – read through your notes. Consider writing a letter of thanks to someone who has supported you, then mailing or reading it to them.
Gratitude doesn’t erase hardship, but it broadens our awareness and makes room for joy. Let it be an anchor through the storms.
With love and compassion,
Melissa
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/
[2] https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071
