For many people the holiday season brings stress and overwhelm.  The days are shorter, the weather gets colder, and a subtle sadness often settles in.  Yet this time of year invites us to turn  inward, reflect on our lives and accomplishments and actively cultivate gratitude for all that we have.

Here’s how I define gratitude:

Being gracious, thankful, showing appreciation for things both tangible and intangible.  

Research shows that gratitude isn’t just a feel-good idea – it has real benefits for your health.  In a 2016 University of Indiana study, 293 participants seeking counseling services were divided into three groups.  One group received counseling only.  A second group received counseling and did expressive writing.  The third group received counseling and wrote letters expressing gratitude to others.  When assessed at 4 weeks and again at 12 weeks, the group that received counseling and wrote the gratitude letters reported significantly better mental health than the other groups.

There are many meaningful ways to express gratitude:

• Send a Note: It can be as simple as writing a thank you card to a mentor, teacher or someone who has done something nice for you.
• Share Your Time: It can be expressed through volunteering, such as spending time at your child’s school or community organizations such as Meals on Wheels or local animal shelter.
• Keep a Journal: If you like to write, keep a gratitude journal.  If that doesn’t suit you then spend a few minutes sending thankful and positive thoughts toward someone you care about.

As we move through this season, I encourage you to re-connect with the heart of the holidays – the spirit of appreciation. As St. Francis of Assisi reminds us,  “Ror it is in giving that we receive.”