Happy November! It's that time of year when many of us pause and reflect on what we're thankful for — food, family, health, and everything positive in our lives. November is always an exciting time for me as it allows for a focus on gratitude. Gratitude is the practice of being thankful for the
things we have and expressing that appreciation to others when appropriate. It's a simple concept, yet powerful enough to
change our outlook on life. This mindfulness practice is close to my heart as it was one of the initial strategies I learned when beginning this journey. It is especially validating to see the research on neuroscience, and the attention it is garnering beyond the holiday season — as a powerful tool to inspire better mental and physical health, more positive brain function, and stronger relationships.
So, what are the other benefits of gratitude? Here are six mental changes you can look forward to as you foster gratitude for yourself, and in turn cultivate a culture of gratitude to those around you.
1. Your Brain Floods with Reward Chemicals
When you experience gratitude, your brain releases feel-good chemicals like dopamine and serotonin, which give you a natural high. These neurotransmitters are associated with pleasure, happiness, and contentment. Essentially, when you focus on what you're grateful for, your brain rewards you with a rush of positive emotions.
2. Your Anxiety and Depression Symptoms May Lessen
Gratitude can have a powerful effect on mental health. Studies have shown that practicing gratitude can alleviate symptoms of anxiety and depression. When we're grateful, we focus on the positive aspects of our lives rather than dwelling on the negative. Your brain is conditioned to notice the negative more than the positive. This shift in mindset can have a significant impact on our overall well-being.
3. Your Hypothalamus Works Better
The hypothalamus is a region of the brain that plays a crucial role in regulating stress. When we experience stress, the hypothalamus triggers the release of cortisol, a hormone that can adversely affect our health in the long term. However, when we practice gratitude, our hypothalamus works better, reducing the production of cortisol and alleviating stress.
4. You're More Resistant to Stress
In addition to reducing stress, gratitude can make us more resilient in the face of adversity. With a grateful mindset, we're better equipped to deal with challenges and setbacks. We're more likely to bounce back from difficulties and find meaning in our experiences.
5. You Fall Asleep More Easily
Sleep is essential for our physical and mental health, but many of us struggle to get enough rest. However, studies have shown that practicing gratitude can improve sleep quality. When we focus on positive aspects of our lives before bed, we're more likely to feel calm and relaxed, making it easier to drift off to sleep.
6. You Experience More Positive Emotions Overall
Finally, the most compelling reason to practice gratitude is that it simply makes us happier. When we're grateful, we experience more positive emotions, from joy to contentment to love. Being thankful can help us appreciate the good things in our lives and find joy in even the smallest moments.
It's not just a cliché - practicing gratitude all year round is essential for our physical and mental health. I believe that finding the right tools is essential for success and journaling is a great first step. I prefer One Line a Day as a quick and easy way to capture my thoughts. Remember, journaling provides a way to retrain the brain by refocusing on the positive. Your brain and body will undoubtedly thank you for adopting this simple but life-changing practice.
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