On Giving Thanks

As I’ve been preparing for Thanksgiving and planning my contribution to the family feast, I’ve been contemplating what thanks giving means to me. I thought about how, traditionally, we express our thankfulness for all that we have and gratefully share with family and friends. And I’ve been thinking about how intentionally choosing to be thankful every day has helped me to live a better life. If your thoughts of Thanksgiving immediately turn to Black Friday and holiday shopping, I would humbly ask you to “think again.” If you look forward to your Thanksgiving Day traditions with a grateful heart, I would challenge you to make gratitude a daily practice, all year round.

How often do we feel like we are “the victim” of bad things happening to us and do not notice all the good things in our lives? How often in our daily lives do we find ourselves frustrated, angry, anxious or feeling stressed? Here’s the thing- you can choose to be grateful…or not. And that choice can have far reaching effects on not only your health and happiness, but that of those around you.

What does it mean to “practice gratitude?” In the words of American author, educator and clergyman Henry Van Dyke, “Gratitude is the inward feeling of kindness received. Thankfulness is the natural impulse to express that feeling. Thanksgiving is the following of that impulse.” In other words, gratitude is an emotional response to what you have and appreciate, while thankfulness is the outward expression of that gratitude.

Feeling and expressing gratitude literally changes your brain. Research shows that gratitude increases activity in the hypothalamus, a small region of the brain that plays a vital role in regulating many basic bodily functions such as eating, drinking and sleeping. In addition, the hypothalamus influences metabolism, stress levels and emotional responses. Meaning, enhancing brain (hypothalamus) function by regularly practicing gratitude can have profound effects on overall health and well-being.

 In one study, researchers using functional MRI found that gratitude causes parts of the brain’s reward pathways to light up. It turns out that gratitude can boost the neurotransmitter serotonin and promote dopamine production, helping to reduce depression and anxiety and promote feelings of happiness…without the side effects of anti-depressant drugs!

Other studies have shown that a regular practice of gratefulness increases brain activity in the prefrontal cortex and other areas of the brain associated with decision making, sensitivity to others and encouraging positive relationships.

So, the next time you find yourself getting frustrated, choose to find something to be grateful about in that situation. This will get easier with practice, as you re-train your brain.  

 To help you get started on your gratitude practice, take a look at these suggestions. Then create some of your own.

· Keep a gratitude journal. Name 5 things you are grateful, every day.  

· Tell a friend, coworker or family member something you appreciate about them.

·  Take a look in the mirror. What do you like about who you see?

· Write someone a thank you note or send a thank you card.

·  Meditate. Even 5 minutes makes a difference.

· Read a book or listen to podcasts about gratitude. I suggest “Gratitude,” 4 essays by Oliver Sacks.

·  Teach children to be grateful. Have each family member name 5 things they are grateful for around your dinner table. Help children make their own thank you cards by having them color or decorate blank note. Or read a children’s book on thankfulness together.

This Thanksgiving make a choice to be truly thankful.

What are you thankful for?