Thanksgiving is traditionally a time to get together with loved ones and express what you are thankful for. However, the holidays often trigger stress, anxiety and sadness for those with strained family relationships or who grew up in dysfunctional environments.
Despite these challenges, practicing gratitude offers numerous benefits for your mental health and well-being.
The Impact of Holidays on Your Mental Health
The holiday season can evoke a spectrum of emotions, especially if you have complex family dynamics. The expectations of joy and togetherness during Thanksgiving may contrast sharply with your experiences of conflict or trauma.
These feelings can intensify if you have a history of dysfunctional family interactions and psychiatric illnesses, leading to increased stress, anxiety and even depression during what should be a festive time.
The Scientific Reasons to Be Grateful
Even if you usually dread this holiday, Thanksgiving provides a unique opportunity to improve your mental and physical health by being more grateful. Psychologists Dr. Robert Emmons and Dr. Michael McCullough found that people who regularly engage in gratitude practices experience more positive emotions, feel more alive, sleep better, express more compassion and kindness and even have stronger immune systems.
Cultivating an attitude of gratitude can offer profound benefits, particularly if you have a difficult family dynamic.
- Enhanced well-being: Regularly focusing on what you are thankful for can shift your attention away from toxic emotions and make you happier.
- Improved relationships: Expressing your appreciation will improve your relationships with others, making it easier to cope with stress and conflict.
- Resilience against adversity: Gratitude is one way to fortify yourself against the adverse effects of stress and recover from traumatic events.
Distinguishing Between Gratitude and Obligation
There is a difference between genuine gratitude and the sense of obligation that can sometimes overshadow holiday gatherings. While Thanksgiving encourages thankfulness, it should not compel you to suppress genuine feelings or unresolved family issues. True gratitude arises freely from appreciating the positive aspects of your life, not from a sense of duty to feel a specific way just because it’s the holiday season.
Use these simple tips to cultivate gratitude during Thanksgiving.
- Start a journal: Take time every day to jot down a few things you are thankful for. Focus on small, everyday blessings alongside bigger achievements or happy memories.
- Actively express thanks: Write thank-you notes or tell friends, family members and colleagues that you are glad they are in your life.
- Meditate: Practice mindfulness meditation focused on gratitude. Reflect on the things that bring you joy or contentment.
- Volunteer: Giving back to your community can give you a new perspective on how fortunate you are and provide a sense of purpose during the holidays.
Experience the Pine Grove Difference
While Thanksgiving can be a challenging time for those with difficult family relationships, it also offers an opportunity to engage in and benefit from the practice of gratitude. By acknowledging and expressing thankfulness, you can improve your mental health, enhance your relationships and make it through the holiday season with a deeper sense of peace and contentment.
Pine Grove recognizes that the holiday season may be a low point for your mental health. We provide resources to teach our clients how to manage stress and cultivate a healthier, more grateful perspective. If you find yourself struggling this Thanksgiving, remember that help is available, and that practicing gratitude could be therapeutic. Please contact us today to learn about our cross-disciplinary expertise and comprehensive treatment programs.
