November is a time to welcome the chilly air, cuddly blankets, and cozy sweaters. Our plans for the Thanksgiving holiday begin to form. This is the perfect month to explore the free Discover Gratitude Program offered by the Mayo Clinic Health Services.
According to the Mayo Clinic, participants are invited to download a journal to record three things they are grateful for each day. They also are asked to perform a deliberate act of kindness, perhaps as simple as opening a door for someone or smiling at someone in a hallway. The third step is to take a moment to be mindful each day — a moment to reflect, perhaps by taking a walk, watching birds or listening to children playing. The challenge spans 30 days, though many participants continue to keep a journal afterwards. November is the perfect time of reflection and contemplation to encourage gratitude journal success. Access the program at this link: https://www.mayoclinichealthsystem.org/wellness/gratitude
UCLA Health supports Gratitude Challenges. Research indicates that keeping a Gratitude Journal may help wellness and mental health in keyways.
Reduce depression
A review of 70 studies that include responses from more than 26,000 people found an association between higher levels of gratitude and lower levels of depression. Gratitude seems to reduce depression symptoms — people with a grateful mindset report higher satisfaction with life, strong social relationships and more self-esteem than those who don’t actively express gratitude in some manner.
Lessen anxiety
Anxiety often involves worrying and negative thinking — typically about things that happened in the past or may occur in the future. Gratitude can be a coping tool for anxiety. Regularly practicing gratitude combats negative thinking patterns by keeping thoughts focused on the present.
Support heart health
Many benefits of gratitude also support heart health. Improving depression symptoms, sleep, diet and exercise reduces the risk of heart disease. Several studies show that a grateful mindset positively affects biomarkers associated with the risk for heart disease.
Relieve stress
Stress triggers a fight-or-flight response in your nervous system — your heart beats faster, muscles contract and adrenaline pumps. But gratitude can help calm the nervous system. Expressing gratitude helps bring down your blood pressure and heart rate to help with overall relaxation. People with an attitude of gratitude also engage in activities that support healthy sleep, such as eating well and exercising regularly. These positive habits help reduce stress.
Pro Tip: The Mayo Clinic, Discover Gratitude Program is an easy, free way to begin focusing on gratitude. Available online: https://www.mayoclinichealthsystem.org/wellness/gratitude. Happy Thanksgiving!
Photo credit: Marilyn Halpern