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November 1, 2022

Gratitude: An Ongoing Practice

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With the holiday season here and the year coming to an end, people often put an emphasis on taking time to reflect and practice gratitude. As great as this is, practicing gratitude throughout the rest of the year is just as important. Practicing gratitude can have a positive impact on your wellbeing, you mental health, and your physical health. A study from UC Berkeley’s Greater Good Science Center states, “Research suggests that gratitude may be associated with many benefits for individuals including, better physical and psychological health, increased happiness and life satisfaction, decreased materialism, and more.”

Gratitude is a state of mind and chosen perspective on life. Sometimes we get stuck focusing on the negatives and forget to appreciate the simple things in our lives that bring us joy. By choosing to cultivate gratitude in our world, we can appreciate our present reality for what it is. Practicing gratitude takes consistency, and the more you utilize gratitude, the easier it becomes. Gratitude is about being content with where you are at in the present moment, you may not be completely satisfied or happy, but you can still practice gratitude. When we can recognize what we are grateful for, even when times are tough, we foster resilience.

“Research suggests that gratitude may be associated with many benefits for individuals”

While practicing gratitude, our brains release the “happiness/feel good” neurotransmitters dopamine and serotonin. It helps to boost our mood and well-being. There is no right or wrong way to practice gratitude. It can be externally expressed toward others, or it can be internally expressed toward yourself.

Here are some ways to incorporate gratitude in your life

  • Write a thank you note. Once a month you can email, text, or write a handwritten “thank you” expressing appreciation to someone or yourself.
  • Keep a gratitude journal. Make a habit to write down or share with a loved one thoughts about the things you are grateful for each day.
  • Meditate. In mindfulness you are focusing on the present moment without any judgement. You can practice within your mindful meditation using gratitude and focusing on what you are grateful for.
  • Each day think of three things you are grateful for. Make it a daily habit and try to be specific.





Allen, Summer. “The Science of Gratitude.” Greater Good Science Center. May 2018, pp. 1-72., JTF_White_Paper-Gratitude-FINAL.pdf.

Cassling, Mike. “Thanksgiving and the Power of Gratitude.” Cassling Medical ImagingEquipment Sales, Leasing & Services,

“Giving Thanks Can Make You Happier.” Harvard Health, 14 Aug. 2021,

“Gratitude Definition: What is Gratitude.” Greater Good,





Disclaimer: The content presented in this post should not be used in place of direct medical advice, mental health advice/treatment and is solely for information purposes. The author of this post and Virco entities are not responsible for any injury while performing an activity or exercise that has been described in this post.



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