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Thanksgiving is approaching—a holiday centered on gratitude, connection, and abundance. But for many, it also brings a unique kind of stress. Political differences, family dynamics, and the pressures of hosting can overshadow the season’s spirit, leaving us feeling drained instead of thankful.
What if gratitude could do more than help us survive the holiday? What if it could actually improve our health, lower stress, and strengthen our resilience? As science continues to uncover the mind-body benefits of gratitude, this season offers the perfect opportunity to embrace it—not just as a tradition, but as a tool for well-being.
Gratitude isn’t just a feel-good idea. Research shows it has profound effects on mental and physical health, from reducing anxiety to improving sleep and even lowering blood pressure. Let’s explore gratitude’s historical roots, its scientifically-backed benefits, and how simple practices can help you enjoy a healthier, calmer Thanksgiving—and beyond.
President Abraham Lincoln declared Thanksgiving as a national holiday in 1863, during the Civil War, to foster unity and gratitude amidst the nation’s struggles. However, the tradition of expressing gratitude for nature’s abundance predates agriculture itself, extending back to humanity’s earliest hunter-gatherer societies.
Pre-agrarian communities often held rituals to thank the spirits of animals, plants, and natural forces that sustained them. These celebrations of abundance strengthened social bonds and honored the cycles of life. With the advent of agriculture, gratitude evolved into harvest festivals, where communities gave thanks for the bounty of the land and the collective efforts that ensured survival through winter.
These ancient practices remind us that gratitude has always been a cornerstone of resilience, enabling people to thrive even in challenging circumstances. Thanksgiving, as we know it, draws on this legacy, emphasizing gratitude for abundance, community, and the strength to persevere—qualities that remain vital for our health today.
Gratitude does more than make us feel good—it fundamentally changes the way our brains and bodies function. Neuroscience shows that gratitude activates the brain’s reward system, releasing dopamine and serotonin—chemicals that enhance mood and reduce anxiety. Regular gratitude practice also lowers cortisol, the stress hormone, helping the body relax and repair itself.
Gratitude rewires neural pathways, making positive thinking more automatic over time. It also engages the Reticular Activating System (RAS), a part of the brain that filters information based on what we focus on. When you practice gratitude, you train your brain to notice and prioritize abundance, creating a feedback loop of optimism and emotional resilience.
Physically, gratitude has significant benefits. Research published in Psychosomatic Medicine found that keeping a gratitude journal for 10 weeks improved cardiovascular health and lowered blood pressure. Other studies have linked gratitude to better sleep, reduced inflammation, and a stronger immune system. These physical benefits translate into a greater capacity to handle life’s challenges, from everyday stress to major events like a lively Thanksgiving dinner.
One of the most effective ways to practice gratitude is in the morning. Louise Hay, a pioneer in self-help and personal growth, emphasized the importance of starting the day by listing things you’re thankful for. These could be small, everyday comforts—like your warm blanket, the sunlight streaming through your window, or your favorite morning coffee. This practice focuses your attention on what is present and positive in your life, setting a tone of appreciation and abundance for the rest of the day.
Science supports this approach. When we wake up, we naturally pass through a state of hypnagogia, a transitional phase between sleep and wakefulness. During this time, the brain is highly suggestible, making it an ideal moment to focus on gratitude. Gratitude practiced during this early morning state deepens neural connections, reduces stress hormones, and primes the brain’s RAS to notice abundance throughout the day.
To incorporate this practice into your routine, consider using the snooze function on your alarm clock as a built-in reminder for a brief gratitude meditation. Instead of trying to sleep for 10 more minutes, spend this valuable time listing things you’re thankful for. This small habit creates a ripple effect of positivity, helping you approach challenges with greater calm and resilience.
Gratitude is accessible to everyone, and small, consistent actions can make a big difference. Keeping a Gratitude Journal, for instance, involves writing down a few things you’re thankful for each day. Research published in Applied Psychology: Health and Well-Being found that people who wrote about gratitude just once a week experienced increased happiness and decreased physical ailments after only 10 weeks.
Another effective practice is writing a gratitude letter to someone who has positively impacted your life. You don’t have to deliver it immediately—sometimes the act of reflecting on what someone has brought into your life is enough to soften hard feelings and foster empathy. This practice is as much about your well-being as it is about relationships, as it helps release the stress associated with unresolved emotions.
Even in challenging social situations, such as a tense Thanksgiving dinner, gratitude can help. Silently acknowledging something you appreciate about the person across the table—whether it’s their kindness, their role in family traditions, or even just their effort to show up—can shift your mindset and reduce the physical tension that often accompanies stress. These small shifts help you stay grounded and maintain your own mental and physical health.
Gratitude is much more than a seasonal sentiment. It’s a practice rooted in ancient traditions, validated by modern science, and deeply impactful on your mental and physical health. This Thanksgiving, consider using gratitude to reframe not only your own mindset but also the way you respond to challenges. Starting your day with a morning gratitude practice can make it easier to approach stressful moments with a sense of calm and resilience. And as you gather with family this season, remember that gratitude is ultimately for your benefit. Whether it’s improving your mood, strengthening your immune system, or reducing stress, the practice of gratitude helps you thrive—even when life feels difficult. It’s not about ignoring differences but finding ways to focus on what sustains you, allowing your mind and body to flourish no matter the circumstances.
