Grateful Hearts, Joyful Lives
By Chandy Cline
Autumn is in full swing, and November brings colorful leaves, crisp mornings, warm apple cider, pumpkins, and cozy sweaters. It’s the month we collectively begin thinking about thankfulness, reflecting on the many things we have to be grateful for. Thanksgiving ushers in the good feelings of the Christmas season: joy and the holiday spirit.
But, what if gratitude wasn’t just a once-a-year event? What if we practiced gratitude daily? How might that change our lives?
What exactly is gratitude, and why is it so important? Gratitude is a positive emotion that involves being thankful and appreciative of the things in our lives. It’s not just a way of thinking—it’s a way of being. Gratitude notices the good and even seeks it out. It’s appreciating the big things like family, good health, and having a roof over your head. It’s also the little things: colorful leaves, a clear blue sky, the softness of a cozy sweater, or hitting every green light on the way to work. These may seem small or silly, but they’re not. Gratitude has powerful effects on both physical and mental health.
Gratitude shifts our focus to positive experiences. Practicing thankfulness regularly increases positive emotions and life satisfaction while reducing stress and anxiety. Expressing gratitude toward others also strengthens relationships. Physically, it can lead to better sleep, improved heart health, greater longevity, and even a reduced risk of depression.
Gratitude is deeply connected to joy. Joy is a feeling of great pleasure, happiness, and contentment. Unlike happiness—which is often tied to circumstances and can be fleeting—joy is enduring. Have you ever met someone truly joyful who seems grateful for everything and always sees the positive? It’s natural to think gratefulness is easy for them because they already feel joy. Yet that’s not the case. Studies show that gratitude comes first. People who make gratitude a regular practice—a way of life—experience more joy. Gratitude leads the way.
As this season of thankfulness blends into the joyful Christmas season, it’s the perfect time to experiment. Below are a few suggestions for making gratitude a daily habit. Try them out—you might find yourself feeling more joyful this holiday season.
Gratitude Exercises
Gratitude Journal – write down 3-5 things you are grateful for each day—big or small. You can use pen and paper or a simple notes app on your phone.
Gratitude Letters – send a card or message to someone sharing what you appreciate about them.
Meaningful Moments – As you are going about your day, take moments to appreciate something beautiful—warm cup of coffee, sunset, even a smile.
Flip the Script – when things go wrong, find one thing to be grateful for in the situation.
Gratitude as a Family – make gratitude a family affair. Share grateful moments with each other. These can be morning affirmations or bedtime thankfulness.
Ackerman, C. E. (2020, March 30). 23 gratitude exercises and activities to boost thankfulness (incl. worksheets). PositivePsychology.com. https://positivepsychology.com/gratitude-exercises/
Brown, B. (2010). The gifts of imperfection: Let go of who you think you're supposed to be and embrace who you are. Hazelden Publishing.
Khorrami, N. (2020, December 1). Gratitude is a gateway to positive emotions. Psychology Today. https://www.psychologytoday.com/us/blog/comfort-of-gratitude/202012/gratitude-is-a-gateway-to-positive-emotions
