November is National Gratitude Month. This is a time to embrace the power of gratitude and go beyond “thank you.” Gratitude has a powerful impact on mental health.

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Studies show that practicing gratitude can reduce stress and anxiety. A single act of thoughtful gratitude produces “an immediate 10% increase in happiness and a 35% reduction in depressive symptoms.” Learn more at mentalhealthfirstaid.org/2022/11/practicing-gratitude.

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Be intentional about practicing gratitude. It’s easy to get caught up in daily disappointments and frustrations. It takes daily effort to train your brain to practice gratitude, just like it would take work to train your muscles for sports or physical wellness.

 

Positive effects from practicing gratitude disappear within 3-6 months. Sharing what you’re thankful for on Thanksgiving is a beautiful practice. But plan to practice gratitude past November for the best long-term mental health benefits.

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Ways you and your family can practice gratitude regularly:

• Create a routine for gratitude. Go around the dinner table saying what you are thankful for that day, or share one thing you’re grateful for before bed.

• Start a gratitude journal. Write down the good things that happen each day.

• Share gratefulness with at least one person each day. “Thank you for…,” It helped me when you…,” “I appreciate that you…,” and more.

• Take a gratitude walk. Get moving in nature with your child and take turns saying what you’re grateful for. The warm sun, the birds singing, and more.

• Help your child think beyond “things” to be grateful for. Ask them daily, “What is something good in your life that money can’t buy?”

• Model gratitude for your child. Say “thank you” to others. Tell your child why you are thankful for them.

• Live out gratitude by giving back. Loan a toy to a friend who was kind. Write letters to a nursing home. Volunteer with an organization as a family. Donate food or clothes.