Ask an Expert – Four Ways Gratitude Can Make Your Holiday Happy

As the holidays approach, it’s important to prioritize your mental health and well-being. According to a 2021 American Psychiatric Association survey, 41% of adults in the United States reported increased stress during the holidays. Common concerns included general finances, the ability to afford gifts, and stressful family dynamics.

The holidays also tend to heighten feelings of isolation or loneliness when current romantic or family relationships deviate from traditional expectations of “togetherness.” Click here to learn more about combating loneliness during the holidays.

A great way to improve your mental health during the holidays is to incorporate gratitude into your everyday life and family traditions, not just at the Thanksgiving dinner table. Practicing gratitude, whether through meditation, journaling, verbal expressions, or acts of service, has been shown to increase life satisfaction and is associated with fewer symptoms of anxiety and depression.

Consider these four tips to increase gratitude during the holidays.

1. Keep a gratitude journal.Writing about what you are grateful for can add perspective to a hectic time. Set aside time a few times a week (it doesn’t have to be daily) to write in detail about the people and things you value. Click here for tips on keeping an effective gratitude journal.

   Ideas to get you started include family, friends, significant others, holiday foods, Christmas lights, meaningful conversations, hot showers, music, books, your senses (hearing, smell, touch, taste), the beauties of nature, plumbing in Interiors and Funny Online Videos, Sleep, Long Weekends, Feeling Safe, Hobbies, Animals/Pets, Religion, Baking, Art, Music, Sunrises/Sunsets, and Learning Experiences.

2. Provision of official acts. Express your appreciation to your family, friends, colleagues, pets, etc. Write a letter or choose a thoughtful, meaningful gift for a loved one. Focus on sentiment rather than value.
3. Try meditation. Find a comfortable place to think about the things you are grateful for. If you’re new to meditation, find a guided meditation app. Bonus points for a gratitude-focused meditation guide.
4. Eat mindfully.Enjoy traditional holiday foods with intention and gratitude. Limit distractions, eat more mindfully and take time to enjoy your favorite seasonal treats. Click here to learn more about mindful eating.

If incorporating these strategies into your busy vacation schedule seems overwhelming, choose just one idea to start with. The effort will be worth it if it helps make your vacation more peaceful.