According to the American Psychiatric Association, Americans are more stressed than ever this holiday season: Over 40% are worried about the dynamics of family gatherings and the affordability of gift-giving — a near 15% rise since 2023.
Practicing gratitude is an easy way to manage holiday anxiety, shifting the focus from apprehension to appreciation. Research has consistently shown that reflecting for 15 minutes daily about what you’re thankful for triggers the brain’s release of mood-enhancing neurotransmitters, such as dopamine, serotonin, and oxytocin, creating a lasting sense of well-being. Gratitude can not only significantly lessen anxiety and depression but also foster healthy behaviors like exercising and nutritious eating that protect against chronic diseases.
Studies demonstrate that it’s not just gratitude-inspired lifestyle changes that help prevent long-term illnesses: Gratitude itself can reduce the risk of cancer, autoimmune syndromes, and dementia by suppressing systemic inflammation — a major cause of serious health conditions. It inhibits the body’s production of stress hormones (like cortisol) and inflammatory biomarkers (like C-reactive protein) that play pivotal roles in the development of heart attacks and strokes. A July 2024 study in the JAMA Psychiatry of 50,000 nurses found that those scoring highest on a six-item gratitude questionnaire had a 15% lower risk of dying from cardiovascular disease and a 9% lower risk of dying from any cause during a four-year follow-up.
Thankfulness can also improve other aspects of heart health: curbing palpitations, reducing triglyceride levels, improving outcomes for heart failure victims, and lowering blood pressure. The American College of Cardiology reports that study participants who wrote brief, thankful messages daily for three months had an average blood pressure drop of 7 mm Hg — as effective as taking a prescription anti-hypertensive.
A grateful mindset can also enhance T-cells — our “soldier” white blood cells — to better defend against infection and cancer. And by stimulating the release of endorphins — feel-good biochemicals that act as natural painkillers — gratitude lessens chronic pain and enhances sleep,
There are many ways to incorporate the practice of gratitude into your life. Take time every day to write down three things you’re thankful for, from the morning’s first cup of coffee to simply being alive. Keep a gratitude journal, a record of positive thoughts and experiences you’re appreciative of. Make an effort to express thankfulness directly to important people in your life with an in-person visit, a Zoom meeting, or a phone call. Send a heartfelt text or write a thank-you note. Create a gratitude jar, filled with your handwritten messages of appreciation; read them at year’s end, or whenever you need a boost. Or take a gratitude walk — leave your cellphone behind and, as you move, appreciate things like the sun on your skin, the scenery, your next deep breath.
Dr. Mary Jenkins, a contributor to the Herald and member of its board of directors, retired after nearly 40 years as a family practice physician in New York state.