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Prevention Action Alliance
Know! Gratitude for the Health of It
November is here to kick off the holiday season. Just like most things
in 2020, Thanksgiving is bound to look different this year due to
COVID-19. At a time when we might normally be gearing up to travel to
grandma’s house or preparing to host extended family members for
dinner, this time around we may be forced to break yet another
tradition. But instead of dwelling on the negative, it is more
important than ever that we count our blessings and focus on
gratitude—for the health of it.
Experts say there is actual science behind being grateful, and that it
is central to our physical and mental health. “Grateful people are
healthier, happier, and more satisfied with their lives,” says Dr.
Christine Carter, a Berkeley researcher whose work is focused on the
science of happiness. “They are more resilient and have a higher sense
of self-worth. Grateful teens are less likely to abuse alcohol and
drugs and less likely to have behavior problems at school. The list
goes on and on.”
On a neurological level, Dr. Carter says we’re more likely to
experience an increased flow of dopamine (a neurotransmitter in our
brain known to make us feel happy) when we practice gratitude. We are
more likely to feel alert and cheerful, and gratitude increases
activity in our brain’s hypothalamus, which impacts metabolism and
stress levels. To put it in the simplest of terms, gratitude is like
superfood for our brains.
How to Foster Gratitude in Children and Ourselves
All of us can benefit from happier brains, right? So, what can we do
this holiday season and beyond to exercise gratitude, and foster it in
our children?
Be the Example: It starts with us. We must teach by our words and
actions. When was the last time you thanked your child for something
they did or said, for not just the big accomplishments, but the little
things? How about your spouse or partner? Let your children see and
hear your gratefulness for things that might usually be taken for
granted, like your spouse going to work or doing household chores.
Volunteer Together: This is a win-win, because you and your child can
work together to help someone or some cause, which is a great thing. It
feels really good in return, which is also a great thing. The
opportunities to help, especially at this time of the year, are endless:
Collect canned goods for a local shelter
Host a blanket or coat drive
Give your time at a local soup kitchen
Rake an elderly neighbor’s leaves
Bake cookies for someone who may be feeling down
Encourage Your Children To Express Gratitude: Expressing one’s
gratefulness is more impactful for good health than just feeling it
within. There are many ways to show one’s gratitude, but a fun activity
tweens and teens seem to enjoy is creating gratitude rocks. If you’ve
never heard of this before, you can Google it for instructions and
ideas. They are simple to create. You only need paint, some smooth
rocks, and a personal word or saying that expresses your thanks. These
rocks can then be placed around the Thanksgiving table or throughout
your community to share with others.
Practice Looking For The Good: Children can be taught that even if they
receive a gift that does not thrill or excite them, they can find good
in it. For example, that homemade pumpkin pie the neighbor brought over
was amazing, except your child doesn’t like pumpkin pie. This is a
perfect opportunity to teach your child to be mindful of the neighbor’s
thoughtfulness, time, and energy that was put into baking this pie for
your family—and be grateful.
Thank You Notes: Handwritten thank you notes have become a lost art in
the age of technology. But they are a wonderful way for teens (and
adults) to outwardly express their gratitude to friends and family. And
what better way to kick off the holiday season than gifting your child
with a box of card stock, envelopes, and colored pens to create their
own thank you notes.
While the holidays may look and feel different this year, there are
still plenty of reasons to be thankful and feel grateful. Let this time
of year be the starting point of what becomes a regular practice of
gratitude on a regular basis.
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