Self-care

Dr. Hannah Roberts · August 12, 2024 ·

Summer Self-Care Series:

Nutrition and Mental Health

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

“One cannot think well, love well, sleep well,

if one has not dined well.”

~Virginia Woolf

Hi Thrivers! Welcome to the fourth part of the summer self-care series! Over the past few weeks, we’ve discussed how prioritizing self-care practices, such as quality sleep, can enhance both your physical and mental health. This week, we’ll focus on how nutrition and mindful eating habits can be a fundamental part of promoting your physical and mental well-being.

Choosing Foods That Support Your Mood

Did you know that certain foods can be essential not only for keeping your brain healthy but also for preventing and managing disease (Ohlhorst, 2013)? The foods you choose can provide the body with essential nutrients, such as vitamins, minerals, and proteins, which support the body’s various physiological functions. Foods rich in nutrients can enhance cognitive function, improve mood, and increase energy levels, making them crucial for your overall health. Nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can also protect the body from stress and inflammation, benefiting both your heart and brain health.

On the other hand, an inflammatory diet pattern–one high in processed foods, red meats, and soft drinks–has been linked to neuroinflammation and may increase the risk of developing both physical and mental health conditions (Lachance, 2015). By reducing inflammatory foods and incorporating more nutritious options into your routine, you can help manage and prevent future lifestyle-related health conditions. Intentionally choosing supportive foods can contribute to long-term health benefits, while also promoting your overall well-being.

4 Different Approaches

The relationship between nutrition and overall health has been a growing area of research, sparking interest in the importance of obtaining adequate nutrition. From the Mediterranean diet to mindful eating, researchers have highlighted several approaches to optimizing our food intake and promoting wellness. Let’s delve deeper into a few of these approaches!

The Mediterranean Diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea and emphasizes plant-based foods and healthy fats. In general, the Mediterranean diet consists of eating fruits, vegetables, lentils, nuts, whole grains, extra virgin olive oil, and fish. This dietary pattern encourages healthy unsaturated fats, especially omega-3 fatty acids, and favors foods high in fiber and antioxidants. Ultimately, the Mediterranean diet offers a range of benefits, including supporting healthy blood sugar levels, lowering the risk of cardiovascular disease, and slowing the decline of brain function with age (Cleveland Clinic, 2024).
The Blue Zones (BZ) are regions around the world where populations are known to live significantly longer than average. Some of these regions include Okinawa in Japan, the island of Ikaria in Greece, and Nicoya in Costa Rica (Pes, 2022). Researchers have identified common lifestyle factors among these populations, including their diet. Like the Mediterranean Diet, the Blue Zone Diet focuses on whole, unprocessed foods that are primarily plant-based and incorporate moderate amounts of lean protein and healthy fats. The Blue Zone diet promotes a balanced approach to eating which helps to support overall health and longevity.
Personalized Nutrition (PN) involves tailoring dietary recommendations and advice to individual characteristics, such as genetics, metabolism, health status, and personal preferences. Based on an individual’s unique needs and goals, personalized nutrition incorporates scientific evidence to customize nutritional plans that optimize health outcomes and promote behavior changes (Adams, 2020). Personalized nutrition highlights the need for better adherence to dietary and lifestyle goals.
Mindful Eating involves making conscious food decisions, developing an awareness of physical vs. psychological hunger and fullness cues, and making healthy food choices in response to those cues (Warren, 2017). Mindful eating encourages a conscious approach to eating habits, promoting a sustainable, health-conscious diet. By tuning into physical hunger and fullness cues, individuals can better manage their food intake, enhancing overall nutrition and well-being.

You can incorporate any of these approaches into your daily routine in order to experience benefits in both your mental and physical well-being. When choosing foods to support your mood, make sure you listen to your body and find the right approach for you. This might involve experimenting with different strategies to discover what works best with your lifestyle, preferences, and health goals.

Nutritious Summer Options: The Perfect Time

With an abundance of fresh fruits and vegetables available from farmers’ markets, gardens, and local produce stands, summer is an ideal season to incorporate nutrient-rich foods into your diet. From berries and peaches to cucumbers and tomatoes, these seasonal foods are refreshing and hydrating, making them the perfect choice for hot days. With my favorite fruits in season, I’ve been able to make more mindful and healthy choices when I need a treat.

By making these mindful choices about your nutrition, such as opting for fresh produce and reducing processed foods, you can choose foods that support your mood and create sustainable eating habits for the future. Investing in your nutrition can support a balanced and fulfilling lifestyle while enhancing both your physical and mental well-being!

Have more questions about self-care or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Adams, S. H., Anthony, J. C., Carvajal, R., Chae, L., Khoo, C. S. H., Latulippe, M. E., Matusheski, N. V., McClung, H. L., Rozga, M., Schmid, C. H., Wopereis, S., & Yan, W. (2020). Perspective: Guiding Principles for the Implementation of Personalized Nutrition Approaches That Benefit Health and Function. Advances in nutrition (Bethesda, Md.), 11(1), 25–34. https://doi.org/10.1093/advances/nmz086

Cleveland Clinic. (2024). What is the Mediterranean diet? https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet

Lachance, L., & Ramsey, D. (2015). Food, mood, and brain health: implications for the modern clinician. Missouri Medicine, 112(2), 111–115.

Ohlhorst, S. D., Russell, R., Bier, D., Klurfeld, D. M., Li, Z., Mein, J. R., Milner, J., Ross, A. C., Stover, P., & Konopka, E. (2013). Nutrition research to affect food and a healthy life span. The Journal of Nutrition, 143(8), 1349–1354. https://doi.org/10.3945/jn.113.180638

Pes, G. M., Dore, M. P., Tsofliou, F., & Poulain, M. (2022). Diet and Longevity in the Blue Zones: A set-and-forget issue?. Maturitas, 164, 31–37. https://doi.org/10.1016/j.maturitas.2022.06.004

Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(2), 272–283. doi:10.1017/S0954422417000154

Dr. Hannah Roberts · July 15, 2024 ·

Summer Self-Care Series:

The Importance of Quality Sleep

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Sleep is an investment in the energy you need

to be effective tomorrow.

~Tom Roth

Every morning, at exactly 6 am, I wake up to the bright sunlight shining through my windows. Despite having all the blinds closed, my four-bedroom windows still allow enough sunlight to fill my room and wake me up. As a college student, this is one of many challenges I face when getting a good night’s sleep. With distractions keeping me from going to bed, and disruptions making it difficult to stay asleep, I often miss out on quality sleep. This endless cycle started to take a toll on me both mentally and physically. I had trouble concentrating in class, constantly felt unmotivated and sluggish, and my overall mood declined. Even my immune system took a hit. Over time, it became clear that my lack of restful sleep was not sustainable, prompting me to prioritize sleep. Here’s what I learned:

Sleep’s Impact On Your Mind & Body

Sleep is crucial for both our mental and physical health. When we don’t get enough rest, our bodies and minds can’t function at their best. One of the most compelling examples of how sleep affects our body is its impact on the immune system. Adequate sleep strengthens our immune defenses, helping the body to fight off infections and recover from illnesses more effectively. However, when we don’t get enough rest, our immune response weakens, making us more susceptible to illness and infections (Besedovsky et al., 2019). It’s clear that restful sleep is a crucial step when promoting immune defense and maintaining our physical health.

In addition, quality sleep supports brain function by allowing time for restorative processes that regulate mood and stress levels. Without restful sleep, these processes are disrupted, leading to irritability, disregulated mood, and a decreased ability to handle stress (Collier Villaume, 2024). Over time, chronic sleep restrictions can also contribute to worsened mental health, such as generalized anxiety and major depressive disorder. Therefore, it’s important to view sleep as a vital part of your mental health regimen, in addition to regular therapy sessions.

Sleep as a Form of Self-Care

Last week, we discussed how self-care can be a crucial aspect to effectively manage our mental health and promote our overall well-being. Sleep might not seem like a form of self-care, but it most definitely is – maybe even the most important form. The quality and quantity of your sleep can influence both your mental and physical state significantly (Díaz-Ramiro, 2020), and sets the foundation for all other forms of self-care. Without adequate sleep, we lack the energy and mental clarity to exercise, meditate, or even enjoy our hobbies. By prioritizing sleep and treating it as a vital part of your self-care routine, you can better meet your body’s need for rest and recovery. This simple yet powerful step may enhance your mood, boost your energy, and even improve your overall mental and physical health.

3 Tips To Help You Better Prioritize Sleep

The key to prioritizing sleep in your daily routine is to establish stable and realistic sleep habits. Here are a few to get you started!

Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time every day can help you get the right amount of sleep and keep your sleep schedule consistent. Aim for 7 to 9 hours of sleep each night, as recommended for adults by the National Sleep Foundation (NSF) (Ramar, 2021). This routine will help you prioritize sleep and support your overall well-being.
Create a Calming Bedtime Routine: Establishing a relaxing nighttime routine can help signal to your body that it’s time to go to bed. This could include taking a hot shower, reading your favorite book, journaling, or practicing meditation. During your night routine, limit screen time as evening exposure to blue light can make it harder to fall asleep and lower sleep quality.
Optimize Your Sleeping Environment: It’s important that you optimize your sleep environment to make it as peaceful and comfortable as possible. It can be hard to ensure your room is kept cool, dark, and quiet, especially during the summer months. So consider investing in a fan, blackout curtains, silk sleeping masks, or even a white noise machine to further improve your sleep quality!

Sleep is crucial for your overall health and well-being, and should be prioritized in your self-care routine. To improve your sleep quality and duration, start by following any one of these tips! I personally love taking a hot shower, wearing my silk sleeping mask, and going to bed around 11 pm every night. These simple steps help me to prioritize my sleep and improve my overall mental and physical well-being!

Have more questions about sleep or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Besedovsky, L., Lange, T., & Haack, M. (2019). The Sleep-Immune Crosstalk in Health and Disease. Physiological reviews, 99(3), 1325–1380. https://doi.org/10.1152/physrev.00010.2018

Collier Villaume, S., Stephens, J. E., Craske, M. G., Zinbarg, R. E., & Adam, E. K. (2024). Sleep and daily affect and risk for major depression: Day-to-day and prospective associations in late adolescence and early adulthood. Journal of Adolescent Health, 74(2), 388–391. https://doi-org.calpoly.idm.oclc.org/10.1016/j.jadohealth.2023.08.042

Díaz-Ramiro, E. M., Rubio-Valdehita, S., López-Núñez, M. I., & Aparicio-García, M. E. (2020). Sleep habits as predictors of psychological health in healthcare professionals. Anales de Psicología, 36(2), 242–246. https://doi-org.calpoly.idm.oclc.org/10.6018/analesps.350301

Ramar, K., Malhotra, R.K., & Carden, K.A. (2021). Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 17(10):2115–2119.

Dr. Hannah Roberts · July 9, 2024 ·

Summer Self-Care Series:

An Intro to Mental Wellness

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Happy summer, Thrivers! Welcome to the first section of the Summer Self-Care Series. With bright skies and sunny days ahead, this series will highlight the perfect opportunity to prioritize summer self-care. Here at Thrive, we emphasize that alongside therapy, self-care is crucial for effectively managing many challenges, especially anxiety and trauma.

What Is Self-Care?

Self-care involves intentional practices to restore one’s physical and emotional health to manage stress and promote overall well-being (Bible, 2017; Schmutte, 2017). From journaling to hiking, self-care includes anything you do to keep yourself mentally, physically, or spiritually healthy. Doing acts of self-care might seem simple enough, but in the hustle and bustle of everyday life, self-care can be easy to overlook. Between school deadlines and work obligations, carving out time for yourself can feel like a burden. However, self-care is not just about pampering yourself; it’s about taking all the necessary steps to ensure your physical and mental health are balanced. By integrating self-care practices into your routine, you can reduce stress, increase energy levels, and enhance your ability to cope with daily challenges.

How Does Summer Self-Care Impact My Mental Health?

Self-care can significantly impact your mental health and may act as a “personal medicine” to help decrease symptoms and improve your overall mood and well-being (Bible, 2017). For example, self-care activities help to release endorphins, the body’s natural feel-good hormone, boosting your mood and helping you cope with negative emotions. When used effectively, self-care practices can also reduce stress hormones and promote feelings of calm, relaxation, and self-awareness.

When struggling with anxiety and trauma, self-care can act as a protective measure against the negative effects of these conditions. Practicing regular self-care acts like deep breathing techniques or muscle relaxation can equip you with tools to manage anxiety symptoms like panic attacks, racing thoughts, and physical tension. Self-care activities that promote relaxation and self-awareness can also help you regulate emotions that may accompany anxiety and trauma.

Ultimately, self-care can be an effective way to maintain your health and well-being. Alongside therapy, effective self-care monitoring and management can help you gain a better understanding of your symptoms and how to address them (Riegel, 2021).

How Do I Start Incorporating Self-Care Into My Routine?

The key to summer self-care is exploring different practices and identifying those that resonate with your individual needs and abilities. What works for one person might not work for another. While some people find comfort in meditation, others may need the energy boost of a group fitness class. Self-care practices can also range from activities that give life meaning or purpose to spending time in nature or with loved ones.

Now think to yourself: “what makes me feel good?” “What helps me relax?”

Maybe you thought about how journaling before bed every night helps you unwind, or how going for a walk around your neighborhood gives you a great boost of energy. Either way, when you find those little acts of self-care, you should start incorporating them into your daily or weekly routine. Figuring out the most effective acts of self-care for yourself will help promote consistency and lead to more positive outcomes.

Why Is Summer the Perfect Opportunity for Self-Care?

Whether it’s enjoying sunlight with mood-boosting vitamin D, engaging in outdoor exercises, or simply taking time off to recharge, summer provides great moments to prioritize your mental and physical well-being. It’s the perfect time to establish and reinforce healthy habits that can benefit you throughout the year.

In the next few weeks, we’ll discuss how summer self-care approaches that support physical wellness can improve your overall health, especially when managing anxiety and trauma (Schmutte et al., 2017). Starting with the importance of sleep, we’ll delve deeper into specific self-care practices to improve your mental and physical well-being.

See you next week and happy summer!

Have more questions or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Bible, L. J., Casper, K. A., Seifert, J. L., & Porter, K. A. (2017). Assessment of self-care and

medication adherence in individuals with mental health conditions. Journal of the American Pharmacists Association: JAPhA, 57(3S), S203–S210.e3. https://doi.org/10.1016/j.japh.2017.02.023

Riegel, B., Dunbar, S. B., Fitzsimons, D., Freedland, K. E., Lee, C. S., Middleton, S., Stromberg, A., Vellone, E., Webber, D. E., & Jaarsma, T. (2021). Self-care research: Where are we

now? Where are we going? International Journal of Nursing Studies, 116. https://doi-org.calpoly.idm.oclc.org/10.1016/j.ijnurstu.2019.103402

Schmutte, T., Davidson, L., & O’Connell, M. (2018). Improved sleep, diet, and exercise in adults

with serious mental illness: Results from a pilot self-management intervention. Psychiatric Quarterly, 89(1), 61–71. https://doi-org.calpoly.idm.oclc.org/10.1007/s11126-017-9516-9

Dr. Hannah Roberts · April 25, 2024 ·

How To: Have Better Boundaries with Your Smartphone

“Almost everything will work again if you

unplug it for a few minutes,

including you.”

~Anne Lamott

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Every Sunday morning, my iPhone sends me a notification reviewing my average screen time for the week (for some reason, I always get the message at exactly 9:13am). Some weeks I feel proud of the number. A lower screen time usually means that I had a productive week and that most of the time spent on my phone was used for school- or work-related reasons. Other weeks I’m not as proud. A decision to take a quick TikTok break may have turned into an hour-long escape from my responsibilities. Weeks like that make me feel guilty, that I should have never opened those apps to begin with. But phones aren’t necessarily a “bad thing.” The key factor is how you use your phone.

I’m not going to tell you to throw your phone in the garbage can. Not only is it unrealistic to quit your phone usage cold turkey, but it’s also one of the hardest ways to practice self-control related to screen-time (Brevers & Turel, 2019). Smartphones have become an essential component of modern life. They are an efficient way to communicate with friends, family, and even our employers. For college students who are away from home, smartphones may be one of the only ways we are able to check in with our loved ones. The convenience of apps like GPS, calendars, and mobile delivery services are incredibly valuable for the working individual. You may even be reading this blog post on a mobile device. But there are evidence-based ways to enjoy our phones in moderation, to mitigate the health risks that increase the more time we spend scrolling. It can be hard to say “no” to your phone, so here are some recommendations for creating a more healthy relationship with your cellular device.

Set Screen Time Goals

Be specific and realistic with how much time you want to spend on your phone. Account for what you typically do with your phone on a given day. Consider your current average screen time as a baseline. Based on a sample of college students, your daily screen time should be no more than 5 hours. From 5 hours onward, each successive hour spent on phone usage will increase the risk of depressive symptoms by 20% (Rosenthal et al., 2021). If your daily screen time tends to be more than 5 hours, take a look in your phone’s settings to see a breakdown of how frequently you use each app. This will help you identify some of the “problem areas” and will allow your goals to be more concrete. On Apple devices, you can click Settings > Screen Time > App Limits to determine how much time your phone will allow you to spend on a particular set of apps.

Regulate the Amount of Notifications You Receive per Day

Some apps may send too much spam, so it’s easy to turn notifications off for those specific cases, or delete those apps entirely. But what about messages that you don’t want to miss, like a text from Mom or an important update in the group chat? One study recommends a technique called batching, which is where your notifications appear at set times throughout the day. When notifications are scheduled to appear 3 times a day, phone users report higher levels of well-being compared to those who did not regulate their notifications and those who turned off all of their notifications. Unpredictable notifications can be distracting, while a long-term “Do Not Disturb” setting can actually increase anxiety through the fear of missing out (FOMO) (Fitz et al., 2019). To batch your notifications on an Apple device, go to Settings > Notifications > Scheduled Summary.

Limit Phone Usage Especially Before Sleep

The best time to start implementing these strategies is before your bedtime. Sleep is crucial for the regulation of our body and mind, but the use of our phones even an hour before we rest our eyes can disrupt this regulation. This is because the blue light emitted from phones slows the production of melatonin, a hormone involved in maintaining our circadian rhythm. If our circadian rhythm is disrupted, then we have a harder time falling and staying asleep, and we also feel more groggy and tired during the day (Cajochen et al., 2011). As screen time goes up, our sleep quality goes down. Over time, the worse our sleep becomes, the more likely we are to experience a number of negative health outcomes such as obesity, feelings of depression, and strokes (Christensen et al., 2016). While an eventual goal may be to cut phone usage well before we sleep, there are some ways to start smaller. You can reduce the blue light on Apple devices by going to Settings > Display & Brightness > Night Shift, which will make your screen have a warmer tone as the day gets darker. Another tip is to put your phone away before beginning your nighttime routine. This will allow you to direct all of your attention on your skincare, for example, without feeling distracted by your phone. Lastly, leave your phone out of reach while you sleep to reduce any temptations.

Spend Time with Your Friends Instead of Your Phone

This is not the same as interacting with your friends on social media platforms. When we feel the impulse to scroll on social media, it’s often because we feel bored, lonely, or want to suppress our FOMO. And these feelings arise out of a need for social and psychological stimulation. What’s ironic, though, is that when we resort to our smartphones to attempt to gain that stimulation, we effectively reject the stimulation that we would receive–and should be receiving–from in-person interactions (Gao et al., 2023). There’s a term for this process: phubbing. Phubbing is a portmanteau of the words “phone” and “snubbing”, referencing how a person will choose to focus on their phone rather than on the person they’re having a conversation with (Gao et al., 2023). But phubbing doesn’t give us the stimulation that we’re looking for. In fact, it damages our social relationships. Phubbing can lower the relationship quality of romantic couples by making partners feel excluded, ignored, and less intimate (Beukeboom & Pollmann, 2021). Our phones cannot be a substitute for healthy social interaction.

No phone setting this time; just make plans with your friends! You may have busy schedules with school or work, but just a quick lunch break or a walk around the park will help you feel socially connected. These activities can satisfy your needs and take up the time that you may have otherwise spent on your phone. Even if you bring your phone to a social event, you can still prioritize your friend group by watching videos or looking up information together on one device (Beukeboom & Pollmann, 2021).

We hope these tips give you a variety of options to tailor your phone usage to your individual lives. When you see that screen time report on Sunday morning, be proud of the work you’ve put in to find that healthy balance. Feel free to share some of your favorite strategies with us, we’d love to hear from you!

Have more questions or feel like you need therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Beukeboom, C. J. & Pollmann, M. (2021). Partner phubbing: Why using your phone during interactions with your partner can be detrimental for your relationship. Computers in Human Behavior, 124, 1-11. https://doi.org/10.1016/j.chb.2021.106932

Brevers, D. & Turel, O. (2019). Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms. Journal of Behavioral Addictions, 8(3), 554-563. https://doi.org/10.1556/2006.8.2019.49

Cajochen, C., Frey, S., Anders, D., Späti, J., Bues, M., Pross, A., Mager, R., Wirz-Justice, A., & Stefani, O. (2011). Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432-1438. https://doi.org/10.1152/japplphysiol.00165.2011

Christensen, M. A., Bettencourt, L., Kaye, L., Moturu, S. T., Nguyen, K. T., Olgin, J. E., Pletcher, M. J., & Marcus, G. M. (2016). Direct measurements of smartphone screen-time: Relationships with demographics and sleep. PLoS ONE, 11(11), 1-14. https://doi.org/10.1371/journal.pone.0165331

Fitz, N., Kushlev, K., Jagannathan, R., Lewis, T., Paliwal, D., & Ariely, D. (2019). Batching smartphone notifications can improve well-being. Computers in Human Behavior, 101, 86-84. https://doi.org/10.1016/j.chb.2019.07.016

Gao, B., Liu, Y., Shen, Q., Fu, C., Li, W., & Li, X. (2023). Why cannot I stop phubbing? Boredom proneness and phubbing: A multiple mediation model. Psychology Research and Behavior Management, 16, 3727-3738. https://doi.org/10.2147/PRBM.S423371

Rosenthal, S. R., Zhou, J., & Booth, S. T. (2021). Association between mobile phone screen time and depressive symptoms among college students: A threshold effect. Human Behavior and Emerging Technologies, 3(3), 432-440. https://doi.org/10.1002/hbe2.256

Dr. Hannah Roberts · November 21, 2017 ·

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” ~William Arthur Ward

Let’s Check In!

Are you feeling the gratitude this month? How did you do with last week’s challenge to write down two things you are grateful for each day? Did you find it easy? Hard? Were you grateful for similar things each day? And have you checked how you score on the Gratitude Questionnaire? Were you surprised with your score? Have you improved your sense of gratitude this month? This week, we’ll take our gratitude practice to the next level, by expressing our gratitude to others. This is perfect for the week of Thanksgiving, where you’ll have ample opportunities to share with the people you love.

Defining Gratitude

Google dictionary defines gratitude as “the quality of being thankful; readiness to show appreciation for and to return kindness.”

Synonyms for gratitude include:

gratefulness
thankfulness
thanks
appreciation
indebtedness
recognition
acknowledgment
credit

Gratitude is defined as a noun, and that is how we have been addressing it throughout our month of gratitude. It is usually seen as a mood, personality trait, or emotional response to others’ behavior. But it’s closely tied to action – such as expressing gratitude or saying thank you. This week, we’re focusing on the outward expression of our gratitude to others.

Express Your Gratitude

Research shows that the actual expression of gratitude to another human being increases the benefits of the gratitude experience. When we interact with others in positive ways, we release bonding and other positive hormones that help us feel more connected to others. Gratitude helps us be more trusting and more social, and in turn, it appears to deepen our relationships. When we see that we have made someone else feel good, we often get a boost of positive emotions as well. Expressing gratitude has been found to uniquely improve your sense of happiness and reduce your feelings of depression.

Reach Out and Thank Someone

Are you ready for this week’s challenge? Take some time this week to thoughtfully express your gratitude to another person. This is more than just a cursory “thank you” – sit down with the person and tell them how they made you feel. Maybe you won’t see the person that you want to express your gratitude to in the next week? No worries! You can write a letter (or …let’s be real: an email, or text, or maybe even a snap?). For those of us who have difficulty expressing ourselves, it might be easier to express your gratitude in a hand written letter and then deliver it in person. If you can, it helps to be able to see the person receive your feedback. Let the person know exactly what they did and how you benefited from the action. Take a moment to allow you both to savor the experience and reflect on how it feels to express your gratitude.

Let us know how it goes – leave a note in the comments or share on Instagram or Facebook.

And have a wonderful Thanksgiving!