How to Practice Gratitude During Stressful Times

As Thanksgiving approaches, we often hear about the importance of gratitude. But when life feels overwhelming or stressful, finding things to be thankful for can seem like a daunting task. However, practicing gratitude during tough times is not only possible—it’s incredibly beneficial for mental health.

Gratitude helps shift our focus away from what’s lacking or difficult and toward what’s working well, no matter how small. It’s not about ignoring challenges, but rather acknowledging the positive aspects of life, which can foster resilience and emotional balance.

I aim to practice what I preach. So after years of sharing the benefits of a gratitude practice with my clients, I started using The Five Minute Journal® - Simplest, most effective way to be happier. Incorporating this gratitude journal into my routine has been transformative, and I now look forward to this practice every morning and evening. 

Here are a few simple ways to practice gratitude, especially during stressful times:

1. Start a Gratitude Journal

Each day, write down 3-5 things you're grateful for. They don't have to be big—sometimes, even a good cup of coffee or a quiet moment can make the list. Over time, this habit helps rewire your brain to notice and appreciate the good in your life, even when things feel difficult.

2. Express Gratitude to Others

Send a note, text, or email to someone who’s made a positive impact on your life. Expressing thanks strengthens connections and reminds you of the support you have. It’s a great way to spread positivity as well.

3. Practice Mindful Gratitude

Take a few minutes each day to pause and reflect on one thing you're thankful for in the moment. Whether it’s the warmth of the sun or a kind gesture from a stranger, allowing yourself to fully feel gratitude for something specific can reduce stress and increase emotional well-being.

4. Reframe Challenges as Opportunities

While difficult to do in the moment, reframing stressful situations as learning experiences or opportunities for growth can foster gratitude. Reflect on past challenges and how they helped you grow, then consider how current stressors may be offering similar lessons.

5. Gratitude Breathing

Pair your breath with gratitude by focusing on something you're thankful for as you inhale and exhale slowly. This practice grounds you in the present and reduces stress by combining the calming effects of deep breathing with the emotional uplift of gratitude.

As we navigate the holiday season, it’s important to remember that practicing gratitude isn’t about forcing positivity. It’s about recognizing the good that coexists with the challenges, giving us the strength to move forward with a lighter heart.

By incorporating these gratitude practices into your daily routine, you can boost your mental health and cultivate a sense of peace, even during stressful times.