The Health Benefits of Gratitude

Happy Thanksgiving! It’s the perfect time to look at the health benefits of gratitude.  With the holidays Hearight around the corner, we look forward to celebrating with family and friends, far and near. But the holidays can often overwhelm, even as we anticipate them.

If we are already worrying about so many things in our daily lives – how well we are parenting, how well we are doing our job, whether we’ll make it to the end of the month on the money in the bank – our expectations for the holidays, and the expectations of others, can add another layer of stress. 

But Thanksgiving reminds us that a healthy dose of simple, mindful gratitude can help. November is a great time to pause and take a moment to be consciously grateful, and let that be an antidote to the stress in our lives.

Research has shown that there are health benefits of gratitude.  Over time gratitude leads to lower stress and depression and higher levels of social support.  Amy Morin, writing for Psychology Today, identifies seven scientifically-proven benefits of giving thanks.  Among them: improving physical health, sleeping better, growing social networks, and increasing mental strength.

Says another research study, “Grateful individuals are more likely to appreciate good in their lives, accept social support when needed, which boosts self-esteem, and engage in self-reassuring behaviors and less likely to be self-critical. All of these are associated with higher satisfaction with life.” (Kong, Ding, & Zhao, 2015; Petrocchi & Couyoumdjian, 2016).

Some people find that regularly using a Gratitude Journal helps them see all the things they have to be grateful for.  Others take time out of their day to be still, silent, and meditate on the good things in their life. Even a simple, conscious thought of gratefulness as we pack lunches before sending the kids off to school can contribute to stress reduction. 

The key is to be deliberate about identifying those things you are grateful for and consciously identifying them.

Says David Steindelt-Rast, in his Ted Talk on gratitude, “It is not happiness that makes us grateful, but gratefulness that makes us happy.”  He goes on to encourage listeners in a life of gratefulness by building in opportunities to notice.  He describes his own experience with noticing. After spending time in Africa, without drinkable water, he returned to his home and would stop and be consciously grateful each time he turned on the tap and fresh water poured out. A simple thing, easily overlooked.  But having done without provided the impetus toward gratitude. 

Thanksgiving reminds us to be grateful.  But gratitude, recognized throughout the regular days of our lives, offers a way to reduce our stress levels all year long. 

Next time you are feeling stressed and overwhelmed, think Gratitude.  Take some time to acknowledge the good things that crossed your path that day.  Keep a gratitude journal, send a thank you note, or share the things you are grateful for today with the ones you love. 

Family Fun: It’s Good for Everybody

Who doesn’t love to have fun? Summer is the perfect time to break out of the routine and have some family fun together. There are so many benefits — to both parents and children — when families have fun together. 

Families playing together build stronger bonds between parents and children, strengthen communication skills, and pave the way for better behavior in their growing children. The simple fact: families having fun together contributes to healthy child development.

Stronger bonds 

Prior to the 20th century, family bonding occurred primarily through shared work and household chores. With industrialization came a shift in family roles and family dynamics. Urban and suburban families today are not working together all day on the family farm, but finding time to have fun together can provide families opportunities to develop strong emotional connections and deeper family relationships. 

We play a lot of board games at our house. As the children get older, we’ve moved on to strategy games that can take hours to complete. Those hours spent together around the game table provide opportunities for conversation. Often the conversation has nothing to do with the game in front of us. Especially for teens, the game table provides a low-stress, device-free environment where they are more likely to share their thoughts and feelings, about particular issues or just life in general.

Better communication

Engaging in activities as a family group helps children learn to communicate with people who have different styles, opinions, and ways of doing things. Young children observe and then model the behavior of the adults around them. Playing together each individual contributes to the conversation in their own unique way. These varied styles of communication allow young children to observe differences and help them develop robust communication skills.

Better behavior

More family-time together creates stronger emotional bonds as well. Relationship skills help children develop well and have a long lasting effect. Research has shown that teens who spend more time with their parents are less likely to skip school or get into trouble with the law (see Wiley Online).

Better health — and less stress

Spending time together having fun helps both the adults in the family and their children reduce the impact of stress on their health and well-

being. Findings from a Canadian research study “underscore the importance of giving greater attention to the role of leisure as a means of coping with stress.”

 

Choosing energetic activities for family fun, like biking or soccer, will elevate heart rates and reduce cortisol levels. Cortisol is the body’s stress hormone, also known as it’s ‘alarm system.’ Turning off the alarm system with activities that get the body moving can help lower blood pressure. 

With so many good reasons. Let’s all take some time this summer to have some family fun together. It does not need to be elaborate or expensive. Here are some suggestions from 100 Ways to Have Fun with Your Kids for Free or Cheap:

  • Have a reading marathon.
  • Write stories together.
  • Play soccer.
  • Paint or draw together.
  • Create a fort in your living room out of blankets or cardboard boxes.
  • Go on a hike.
  • Have a sunset picnic at a park or beach.
  • Play board games.

You can read the full list here: 100 Ways to Have Fun with Your Kids for Free or Cheap