Practicing Gratitude
November–the month that has become synonymous with being thankful, grateful, blessed. We hear it and see it so often–it’s plastered on throw pillows, coffee mugs, and wall decor–that it’s become commonplace, and sometimes that over inundation can lead to indifference. We can forget that there is power to be found in expressing gratitude and that it goes beyond simply saying we’re blessed. Instead, what if this year we used this month heavily focused on thankfulness as a catalyst to developing a meaningful and regular gratitude practice that extends beyond our Thanksgiving table?
There are many reasons why expressing gratitude is important, but I want to share just a couple with you that I’ve found to be the most compelling. If you find yourself wondering about God’s will for your life or maybe the season you find yourself in isn’t what you expected, the writer of 1 Thessalonians tells us that God’s will is found in giving thanks. “Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus” (1 Thessalonians 5:18).
In recent years, the fields of neuroscience and psychology have found many positive benefits of practicing gratitude, and it is now a recognized and recommended mental health practice. Gratitude counteracts stress hormones, helps calm the nervous system, produces serotonin and dopamine (the “feel good” chemicals), creates and reinforces new positive neural pathways in the brain, creates emotional resilience, and can lessen symptoms of anxiety and depression. According to psychologists, there are distinct neural pathways and regions of the brain that are activated when stressed, fearful, or anxious versus when grateful—the brain literally cannot be anxious and grateful at the same time. Isn’t it amazing the intricacy with which God made us and how science is confirming the wisdom found in Scripture when it says:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.” Philippians 4:6-7 (emphasis mine)
Lastly, gratitude opens us up and makes us more aware of all the gifts God has given us and the ways in which He loves us. We give gifts as a way to show that we love someone, and it’s the same with God. He gives because He loves. That sunset you stopped to notice on your way home from work? He made it knowing that you would see and appreciate it. He is always thinking about you (Psalm 139:17-18), and gratitude is a way for us to not only notice His love but reciprocate it.
If you have been encouraged to start a regular gratitude practice of your own, here are some helpful tips to get you started:
1. Don’t overthink it. There are obvious or important things like your family, friends, church, and home, but things don’t have to be big or important in order for you to appreciate them. In fact, starting a gratitude practice will likely make you much better at noticing the small things. Anything is worth expressing gratitude for if it holds significance to you.
2. Keep a daily gratitude journal. Write down three things you’re thankful for each day. In a little over a month, you’ll have a list of 100 things that reflect God’s goodness to you specifically.
3. Get your family involved. Take time when you’re together, maybe around the dinner table or right before bed, to share one thing you’re each thankful for that day. If you’re the type who likes to get creative, there are tons of craft ideas out there for every age group to document the things you share.
4. Write a letter of gratitude to someone. You don’t even have to send it if you’re not comfortable–you’ll still experience the benefits of having written it–but sharing with someone how they’ve impacted your life for the better will encourage them and also deepen your connection.
5. Start small and set realistic, easily achievable goals. For instance, if you’re considering starting a gratitude journal, commit to writing in it daily for a set period of time– three weeks, a month, whatever amount of time you’ll be able to comfortably commit to. This will make it feel less daunting, helping you actually get started and maintain the practice. Succeeding in reaching your goal can also encourage you to keep going beyond your initial commitment, incorporating gratitude into your usual daily rhythms and lifestyle.