Looking to Beat Holiday Stress?
Start With an Attitude of Gratitude
by Kara O'Dempsey
The holiday season is upon us, which for many, means a growing to-do list of shopping, cooking, decorating and gift wrapping. It is easy to get wrapped up (no pun intended) in the pressure to create “perfect” holiday memories.
Before we know it, the last bite of turkey has been eaten, the last present has been unwrapped and we are raising a glass to the new year, tired, stressed and undoubtedly feeling like a less healthy version of ourselves.
Consequently, we begin to point the finger at the delicious pies, cookies and stuffing that crept their way onto our plates, and strategize ways to improve our diet, fitness and sleep. Insert New Years resolution to lose weight here.
Fortunately, there’s a simple yet powerful practice that can help you combat the added stress of the holidays and create a more joyous and healthy season. It’s free, it only takes a few minutes of your time, and it is scientifically validated to improve your overall wellness.
It’s gratitude.
Gratitude is a way for people to appreciate what they have instead of focusing on what they lack. Appreciating what you have can ignite an optimistic mindset, defusing feelings of guilt, frustration and envy.
Numerous studies have revealed that showing and practicing gratitude can improve your overall physical and mental health in numerous ways. In “The Science of Gratitude” (2018), the Greater Good Science Center outlines the following as benefits of practicing gratitude.
It’s important to note that practicing gratitude goes beyond saying “thank you.” While this two letter phrase is always a polite and welcome practice, gratitude is not an action. It is a mindset.
For some, a grateful mindset comes naturally. For others, it is something that needs to be cultivated.
Here are a few ways you can start to grow gratitude on a regular basis:
Write a thank-you note. It sounds simple, but the power of putting pen to paper to say thank you is real. Make a habit of sending one thank-you note a month.
Keep a gratitude journal. Write down three things for which you are grateful for at the end of each day. Not only does this improve your attitude, but studies also suggest that people who list the things they are grateful for before bed, report better sleep. For journaling tips and a Power 9 journaling series, visit bzppurposejournal.eventbrite.com.
Meditate. Mindful mediation involves focusing on the present moment. Use this time to focus on what you’re grateful for. Even just a few minutes of mediation can increase your feelings of gratitude.
Share your gratitude with others. Make a holiday tradition of going around the table and saying what you are thankful for. Sharing your feelings with others not only makes us feel closer, but it also models family values and positivity.
Simply put, gratitude is a super power emotion with numerous health benefits. So, as you gather this holiday season, be sure to keep gratitude at the forefront of your mind. Try to put down your to-do list and take out a gratitude journal. Try to remember everything you have and not what you need to do. Your mind and body will thank you.