When you hear “practice gratitude,” does it sometimes make you think of phrases like “power of positive thinking” or sound a little hokey? You’re not alone. Gratitude often gets a bad rap, misunderstood as a fluffy, feel-good trend. But here’s the truth: gratitude is not just a passing fad—it’s a powerful mental muscle. And like any muscle, it strengthens with practice.
At Light On Anxiety, we encourage you to make November a month dedicated to practicing gratitude, even in the smallest moments. This doesn’t mean ignoring challenges or pretending everything is perfect. Rather, it’s about intentionally rewiring your brain to balance the attention you naturally give to stress and potential threats with the good that surrounds you, often unnoticed.
The Science of Gratitude
Gratitude isn’t just about feeling warm and fuzzy. Each time you pause to appreciate something in your life—whether it’s the vibrant colors of autumn leaves or the sound of your child’s laughter—you’re giving your brain a workout. You are rewiring it to focus on the positives, rather than getting stuck ruminating on past challenges or worrying about future problems. Research shows that regularly practicing gratitude can improve mood, boost resilience, and enhance physical health.
How Gratitude Helps Decrease Anxiety
When you practice gratitude, you’re doing more than just making a list of things that went well—you’re sending a powerful signal to your brain that “the coast is clear.” Each time you pause to appreciate something positive, whether it’s the vibrant colors of fall or the sound of your child’s laughter, your brain interprets that as a cue: there’s no immediate danger. The more we focus on what’s going well, the more we tell our brain that it doesn’t need to be on high alert, scanning for threats. This shift helps decrease anxiety because when the brain stops preparing for danger, it can relax into the present moment.
Gratitude activates the parasympathetic nervous system, which is responsible for calming the body and reducing the stress response. By focusing on the positives, you’re helping your mind and body settle into a state of safety and calm, rather than staying stuck in a cycle of worry or fear.
Simple Ways to Practice Gratitude This November
The good news is, practicing gratitude doesn’t have to take a lot of time. It’s as simple as noting one thing you appreciate each day. These moments of gratitude can be big or small:
- The warmth of a cozy sweater on a chilly morning.
- A text from a friend checking in.
- The comforting smell of your morning coffee.
As you begin to notice and appreciate these moments, you’ll find that gratitude becomes easier. Like any habit, the more you practice, the more natural it feels. And, by dedicating November to gratitude, you’re setting the stage for a holiday season filled with meaning, connection, and an appreciation for the good in your life.
If you’d like to take your gratitude practice a step further, consider combining it with mindfulness. Mindfully attending to the valued aspects of life can help deepen your sense of appreciation. To learn more, check out Light On Anxiety’s Mindfulness for Anxiety Treatment Group and discover how practicing mindfulness can support your journey toward calm and clarity.
