November is often called the month of gratitude. Everywhere we turn, we see reminders to practice gratitude. Social media is filled with friends sharing daily gratitude posts. Food banks, stores, and schools all offer seemingly endless suggestions of ways we can give to those in need and, in the process, better appreciate our own lives. But is this seasonal focus genuine gratitude, or is it perhaps capitalism masquerading as giving? And besides, if gratitude is beneficial for us, shouldn’t we practice it throughout the year rather than just in November? And, really, what even is gratitude, and why is it important to practice? Clearly, I have many thoughts and questions about gratitude. And, spoiler alert: I believe we should practice gratitude year-round.

Let’s begin with a definition. Gratitude is the feeling or state of being thankful for what you have. Gratitude is also the act of acknowledging the good things in your life. These good “things” are not limited to material possessions; they also include states of being, people, surroundings, places, and so on. It is essential to note here that expressing gratitude means recognizing and acknowledging what is positive, not necessarily perfect, in your life. Gratitude can be felt in a specific moment, and it can also be a longer-term personality trait. Going a little deeper, we can divide gratitude into three distinct types: feeling, thinking, and expressing. Feeling gratitude is when we experience the emotion of gratitude, such as when our families are home for the holidays. Thinking gratitude is when we actively reflect on what is good in our lives, i.e., counting our blessings. Expressing gratitude is about showing appreciation for what we have through our actions or deeds, especially for others, such as donating food or clothing to a shelter.

But why is practicing gratitude important? Studies have shown that even a simple daily gratitude practice can boost our overall sense of happiness and reduce stress levels, both of which can help improve our physical health and immune function. Practicing gratitude, particularly through acts of service, can build stronger, more positive relationships with others and also increase our own sense of well-being and belonging. In short, practicing gratitude, both through action and self-reflection, helps us focus on what we have instead of what we think we lack. Shifting mindsets in this way can lead to greater life satisfaction. Again, the aim is to acknowledge what is good about your life, not to pretend it’s perfect. 

So, we know what gratitude is and why it is essential for our well-being and health, but how do we actually cultivate a regular practice, and which kind of gratitude should we focus on? Here’s a hint: it’s not just participating in the helpful stuff we are invited to do in November. This kind of gratitude in action (expressing gratitude) is very important, but it is only one part of the practice. An actionable gratitude practice connects us to others, helps build community, and reminds us that we are all humans doing the best we can on any given day. But the other two types of gratitude, feeling and thinking, are also important. To feel gratitude in a specific moment, we can simply pause, notice, and acknowledge the feeling. Go ahead and indulge that warm, fuzzy feeling of well-being in your heart. Thinking gratitude is the practice of actively naming the things, people, places, etc., you are grateful for in your life. The inventory does not need to be long, complicated, or time-consuming. I prefer a quick, little gratitude meditation before bed. It closes the day on a positive note and helps remind me of the goodness in my life. Others, I know, prefer starting the day with gratitude. The key here is to practice daily, or at least a couple of times a week. Allowing time to reflect on our lives is an excellent way to remind ourselves of the gifts already present. In the hustle and bustle of our daily lives, it is all too easy to get caught up in comparing ourselves to others, making it easy to believe that others “have more,” “do more,” and so on. Allowing a deficit mindset to gain traction will only make you feel more anxious and stressed. Engaging in a regular gratitude practice will make your life richer in ways you may not have imagined, and your body and mind will be more at peace,  healthier, and happier.

I leave you here with one of my favorite quotes on gratitude from A. A. Milne’s Winnie-the-Pooh, still a favorite book of mine: “Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.”  I encourage you to let gratitude be your guide in life. A regular practice of reflecting on the gifts you already possess will help you appreciate the good in yourself, your life, and in others. It will help you let go of pointless comparisons and cultivate a deeper love for yourself. Giving your time and support to others will remind you that you are part of something bigger, more human. As Piglet says, we can hold more gratitude for our lives, for the people in our lives, and for the world than we think. Go ahead and fill your heart with gratitude, then share it with the world.