Dear Community,

As the holidays approach and another year winds down, I find myself focusing on gratitude. There are always so many things big and small to be grateful for, and our challenge is to slow down enough to really notice. I think of the small, beautiful moments of this past year, like the radiating smile of confidence and excitement when my daughter learns a new song on the piano or guitar, the unexpected, heartfelt conversation with a colleague or friend, and the sweetness of my son’s lingering hugs in the morning before school. These little things are everything. And in a world that can often feel busy and overwhelming, I try to make space for these moments that bring such joy, that expand my heart and remind me what really matters.

Practicing gratitude has become an anchor for me, a way to ground myself in these daily gifts. And science backs up what so many of us feel: taking time to notice and appreciate these small joys can profoundly impact our well-being, our relationships, and even our physical health. Research shows that gratitude isn’t just about boosting our mood for a few minutes; it’s actually reshaping our minds, building resilience, and deepening our connections with others.

The effects of gratitude on the brain are profound. Studies show that when we practice gratitude, we activate the brain’s reward centers, releasing serotonin and dopamine, the neurotransmitters that play a big role in happiness and overall mood. Some studies even suggest that regularly acknowledging what we’re thankful for can have effects similar to those of antidepressant medications, offering a natural, lasting lift.

Beyond individual benefits, gratitude strengthens our relationships. Showing appreciation doesn’t just make others feel good; it promotes positive feelings and helps us connect. In one study, couples who regularly expressed gratitude felt closer, more positive toward each other, and more satisfied in their relationships. It doesn’t matter if it’s with family, friends, or coworkers, gratefulness can bring people closer, helping us feel more supported and less alone.

The impact of gratitude on our physical health is interesting, too. Gratitude has been linked to lower levels of cortisol, the stress hormone, which can help us manage anxiety and daily pressures. Gratitude is also associated with better sleep, reduced symptoms of depression, lower blood pressure, and even a stronger immune system.

Gratitude also builds resilience. In tough times, it helps to shift our focus to what’s going well, helping us to see opportunities amid the challenges. By retraining the brain to see the good, we can become more optimistic and better equipped to bounce back from difficulty.

Personally, I like to spend a few minutes at the beginning of each day focusing on how I want to express gratitude to others-reaching out and letting someone know how grateful I am for them is the best way to start my day. At the end of the day, as I tuck my children into bed, we share our daily gratitudes and embrace the moment of reflection. These moments help me feel grounded and connected. There’s no “right” way to practice gratitude. You can write down three things you’re grateful for each night, write a note to someone, or simply thank a stranger for their act of kindness. Do what feels right for you, but also know that it can take practice to form the habits that bring about lasting impacts. We’ve shared a list of a few of the ways you can get started in our mental health matters blog.

As the holidays unfold and our schedules get busier, I encourage you to take just a few moments each day to pause and practice gratitude. It’s a powerful tool that can shift our focus from what’s missing to what’s present, helping us live with more joy.