The holidays are all about giving thanks, being grateful for what we have and helping those who are less fortunate.
But an attitude of gratitude not only helps others—it’s tremendously beneficial for the person who is grateful, too.
In fact, being grateful may be one of the best things you can do for your long-term health, not just during the holiday season but throughout the year. A study found that practicing gratitude for 15 minutes a day, five days a week, for at least six weeks can improve your mental health, which in turn can better your physical health.
Health benefits of gratitude
Regularly practicing gratitude is linked with many health benefits, including:
- Lowering depression: Studies found a link between higher levels
of gratitude and lower levels of depression. Researchers think that gratitude can lessen depression, helping people achieve a more positive outlook.
- Easing anxiety: Being grateful keeps you focused on the present instead of ruminating on the past or worrying about the future. In one study,
participants who felt grateful showed lower levels of cortisol, the stress hormone. They were also more resilient to emotional setbacks and negative experiences.
- Supporting heart health: A review of research found that participants who kept a gratitude
journal experienced a significant drop in diastolic blood pressure, which helped slow and regulate their breathing.
- Improving sleep: Being grateful is associated with sleeping better and longer, along with taking less time
to fall asleep.
Simple ways to practice gratitude
If being grateful just sounds like one more thing to add to your holiday to-do list, know that it doesn’t have to take up much of your time to reap these benefits.
Here are some simple methods you can try:
- Keep a gratitude journal. Write down three things you are grateful for first thing in the morning or before you go to sleep.
- Write a thank you note to someone. Write a personalized note to someone to whom you’re grateful. Alternately, you can tell them in person.
- Practice a gratitude meditation. Meditate for five minutes on someone or something for which you are grateful. You can also try a guided gratitude meditation through a meditation app.
