The word gratitude gets tossed around frequently—especially when Thanksgiving rolls around. However, if you’re struggling with anxiety, depression, or other mental health challenges, it’s understandable if the idea of giving thanks feels like too much to ask for.
You may be thinking, “How can I be grateful when I feel like nothing is going right?” We understand where you’re coming from, but research shows that cultivating gratitude—even in small doses—can significantly improve your mood, mental well-being, and overall happiness. That in itself is something to be thankful for, so let’s take a look at how to foster gratitude even when life feels overwhelming.
The Science Behind Gratitude and Happiness
Gratitude is more than just saying “thank you” or counting your blessings. It’s a practice that reshapes how you view the world, helping you focus on the positive aspects of life instead of dwelling on the negative. Scientific studies have shown that gratitude can:
- Increase happiness
- Reduce symptoms of depression and anxiety
- Improve sleep quality
- Improve your overall physical health
- Strengthen your relationships with the people you care about
Want to learn more? The John Templeton Foundation by the Greater Good Science Center at UC Berkeley takes a closer look at the science of gratitude with an informative free PDF download.
How to Cultivate Gratitude When Life Feels Tough
Practicing gratitude can feel like a tall order when you’re in the middle of a mental health struggle. It’s hard to feel thankful when you’re consumed by feelings of depression or anxiety and struggling just to get out of bed in the morning. You might not see anything worth appreciating at first glance, but it’s important to remind yourself that even small moments of gratitude can add up and make a difference over time.
- Start Small
Set a goal for yourself to focus on just one thing each day that brings you a moment of comfort, relief, or contentment—no matter how small it may seem. For example:
- The warmth of your morning coffee
- The sound of birds outside your window
- Dancing to your favorite song
- Time spent reading a book by your favorite author
- Getting a funny text from an old friend
- Receiving a compliment on your outfit
Over time, these small moments will add up—and you may find it easier to notice the good things in your life.
- Practice Mindfulness
Mindfulness is a powerful tool for cultivating gratitude because it encourages you to be present in the moment. When you practice mindfulness, you become more aware of the simple pleasures in life that might otherwise go unnoticed. Focus on your senses: the smell of fresh air, the feel of your new sweater against your skin, or the taste of your favorite lunch.
By anchoring yourself in the present moment, you’ll naturally start to notice the small joys around you. Even during challenging times, you’ll see that there is always something to be thankful for.
- Keep a Gratitude Journal
Writing down what you’re grateful for can help reinforce positive thinking patterns. Try keeping a journal where you write down three things you’re grateful for each day. (This is a great thing to do as part of your bedtime routine to help yourself unwind after a busy day.)
On days when you’re feeling low, look back through your journal to remind yourself that even in difficult times, there have been moments of light. Over time, your journal will become a testament to your strength and resilience.
- Reframe Your Negative Thoughts
When you’re struggling, it’s easy to focus on all the things that seem to be going wrong. While it’s important to acknowledge and process your emotions, it can also be beneficial to take a deep breath and reframe your negative thoughts.
Finding something positive in the situation can often make it easier to cope. For example, if you’re feeling frustrated by a challenging day at work, you might remind yourself of the fact that you have a job that uses your unique talents, pays your bills, and has introduced you to coworkers who are now close friends.
Reframing doesn’t mean ignoring your struggles—it simply involves recognizing that even within difficulties, there can be small things to appreciate.
- Write a Letter of Gratitude
Cultivating strong relationships with the people around you is a surefire way to improve your mental health. One way to do this is to write a letter of gratitude to someone who has made a positive impact on your life. Whether it’s a family member, friend, or mentor, don’t be afraid to take the time to express your appreciation for their kindness. You’ll strengthen your bond with them as you boost your own mood in the process.
- Seek Support From People Who Care About You
Gratitude doesn’t have to be a solo journey. Sharing your experiences and hearing about what others are thankful for can also help you recognize the positives in your own life. Talking with someone can also help you gain perspective and remind you of the things you might not be able to see when you’re feeling low.
If you’re feeling overwhelmed and struggling to find gratitude, know that you’re not alone. If you need help or support, the dedicated team at Raleigh Oaks Behavioral Health Center is here to help. Request a free, confidential assessment or reach out to our team to learn more about the services offered at our Garner, North Carolina, facility.
