Why Giving Thanks is Good for Your Mental Health

We meet again…Thanksgiving 2025! Thanksgiving is often portrayed as a day of perfectly browned turkeys, cozy gatherings, and gratitude lists written in neat cursive. In reality, it can also be a day of burnt pies, complicated family dynamics, and forcing yourself to “feel grateful” even when you’re running on 4 hours of sleep and burnt out from the year’s hard work.

But here’s the good news: gratitude doesn’t have to be profound, poetic, or performative to make an impact on your mental health. In fact, research shows that even small, sincere mindful moments of gratitude can change the way your brain works.

Gratitude Is More Than a Holiday Task

When we practice gratitude, whether it’s acknowledging a warm cup of coffee or appreciating someone who held the door open, several key parts of the brain light up:

• The prefrontal cortex: responsible for emotional regulation and decision-making

• The anterior cingulate cortex: involved in empathy and connection

• The ventral striatum: part of the brain’s reward system

Research shows that gratitude experiences activate pathways associated with dopamine and serotonin, neurotransmitters that help regulate mood. This activation can actually build new neural connections that reinforce a more positive mindset over time.

In other words: gratitude isn’t just a feeling…it’s mental strength training.

Mindfulness + Gratitude = A Double Boost for Well-Being

The holidays can amplify both joy and stress, which is why practices like mindfulness and gratitude become essential anchors for our mental well-being. Mindfulness, another evidence-based practice, pairs beautifully with gratitude. Mindfulness helps us slow down enough to notice what’s going well. Gratitude helps us encode those moments as meaningful.

Studies show that mindfulness can:

• Reduce stress and symptoms of anxiety

• Improve emotional regulation

• Strengthen the prefrontal cortex

• Lower activity in the amygdala, the brain’s alarm system

Together, mindfulness and gratitude shift the brain from threat mode to presence and connection mode, especially helpful during a season that can be emotionally intense.

A Clever Reframe

Ready to put this in action? Think about it:

• You pause (mindfulness).

• You reflect on what matters (gratitude).

• You connect with others.

• And, ideally, you enjoy a meal with your senses fully engaged*.

*pause and remember to stay engaged

The essence of Thanksgiving mirrors the essence of mental wellness: slowing down, noticing what’s here, and allowing ourselves to feel nurtured…by food, by people, or by a moment of peace.

Practical Ways to Bring Gratitude Into the Holiday

You don’t need a journal with gold-foiled pages (though we support stationary enthusiasm). Try these simple, brain-backed practices:

The “One Breath, One Thanks” Exercise

Before you eat, take one slow inhale and silently name one thing you’re grateful for in that moment. Just one. That’s enough to shift your nervous system.

Gratitude for What Is, Not What “Should Be”

Maybe this year doesn’t look like past years. Maybe relationships feel hard. Gratitude isn’t pretending everything is fine…it’s just about finding one small thing that grounds you.

Share an Intentional Micro-Thank You

Research suggests that expressing gratitude socially strengthens relationships. Tell someone specifically what you appreciate about them, even if it’s small (“Thanks for bringing dessert” counts!).

Savor Something for 10 Seconds

Your brain needs time to register positive experiences. Take a moment to actually taste the food, feel the warmth of the room, or notice a moment of laughter. We call this technique “mindful eating”.

A Final Note: Gratitude Doesn’t Have to Ignore Hard Things

Being grateful doesn’t cancel out stress, grief, burnout, or complicated family dynamics. Mental health is spacious enough to hold both joy and struggle. Sometimes we forget this.

This season, if gratitude feels fragile or quiet, that’s okay. Even tiny moments of appreciation matter and your brain responds to them.

And if the holiday brings up emotions that feel heavy, you don’t have to work through it alone. Our team at Calmura Counseling & Wellness is here to support you through every season, with care grounded in evidence, compassion, and connection. Always personalized. Always confidential.