November is National Gratitude month and with Thanksgiving quickly approaching we often take time to reflect on aspects of our lives for which we are grateful. Every year in November my cousin’s family creates a paper turkey of gratitude. They do this every evening before dinner with the family and any guest, writing what they are thankful for that day on a paper feather and add it to Mr. Turkey. The end result is a fantastic visual representation of the family’s gratitude. The practice of gratitude leads to a variety of positive outcomes. I challenge you this year to express your gratitude not just on one day, or for one month, but throughout the year.
Author and researcher David Horsager, says the single greatest commonality in happy people is gratitude. Furthermore, those that are thankful are more content and fulfilled.
Other benefits of expressing gratitude:
- Builds stronger relationships
- Increases positivity
- Decreases anxiety
- Improves physical and psychological health
- Enhances empathy
- Reduces aggression
- Improved self-esteem
Gratitude can be an example of a mindfulness practice. “Mindfulness means paying attention, on purpose, in the present moment, non-judgmentally.” – Jon Kabat-Zinn. Here are a few tips to practice gratitude as mindfulness:
- Observe – when do you say thank you is it reactionary, as an afterthought, an expression with emotion and sincerity.
- Write a thank you note.
- Journal – note 3-4 items you are thankful for monthly, weekly, daily.
- Create a collage – pictures or items to express your gratitude.
- Gratitude flower or tree – write out something you are grateful for on a paper leaf or petal and create a design. Like my cousin’s paper turkey.
- Reflection or guided gratitude meditation.
Written by: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension Greene County
Reviewed by: Megan Taylor, 4-H and Family and Consumer Sciences Educator, OSU Extension Union County
Sources:
Allen, S. (2018, March 5). Is gratitude good for your health? Retrieved November 9, 2022, from https://greatergood.berkeley.edu/article/item/is_gratitude_good_for_your_health
Giving thanks can make you happier. (2021, August 14). Retrieved November 9, 2022, from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
Horsager, D. (2020, November 25). The greatest secret of the magnetic person. Retrieved November 9, 2022, from https://trustedge.com/the-greatest-secret-of-the-magnetic-person/
Oppland, M. (2022, August 06). 13 most popular gratitude exercises & activities. Retrieved November 9, 2022, from https://positivepsychology.com/gratitude-exercises/
Thrive tip: Well-being through the practice of gratitude. (2022, February 06). Retrieved November 9, 2022, from https://hr.wustl.edu/well-being-through-the-practice-of-gratitude/
Picture Credit:
Paper Gratitude Turkey provided by Jill Dow
Journal Photo by Jan Kahánek on Unsplash
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