10 Surprising Ways to Express and Extend Thanksgiving Gratitude 

It’s the season to remember your reason, so they say. Gratitude practices are at the heart of holiday traditions, from Thanksgiving through multiple cultures’ winter holidays, and for good reason. Researchers have found gratitude just might be the secret to a truly happy life. What better day than Thanksgiving to give a gratitude practice a go? ​

According to UCLAHealth.org research, practicing gratitude (such as journaling, or just thinking grateful thoughts) for just 15 minutes per day, five days a week for at least six weeks can significantly boost mental wellness.

The International Journal of Depression and Anxiety reviewed 70 studies (with a study pool of more than 26,000 people) and found that higher levels of gratitude and lower levels of depression were associated.

But the benefits don’t stop with the mind. A 2021 research review found that respondents practicing grateful thoughts or keeping a daily gratitude journal exhibited a significant drop in diastolic blood pressure (the force your heart exerts between beats). This slows down the heart and synchronizes the breathing with the heartbeat, leading to a healthier heart overall.

Before you get overwhelmed planning an elaborate gratitude practice for the holidays or any day, remember to keep it simple. Research has found that just a single grateful thought immediately increases happiness by 10 percent and reduces depressive symptoms by 35 percent. However, the effects dissipated within three to six months of the study which is a good reminder to practice gratitude daily. The trend is catching on — over 50 percent of respondents in a May survey say they experience gratitude quite a lot.

Here are 10 ways to give it a try:

1. At Thanksgiving this year, start the tradition of “thankful rolls.” These rolls are baked with “I am thankful for” sentiments in them. During the meal, each person can read what is written in their roll aloud for others to reflect on the sentiment (or try and guess who the author is!).

2. Involve your kids or grandkids in expressing gratitude. Encourage them to write thank you notes to their loved ones or people who have impacted their lives. Kids are surprisingly grateful people and they’ll probably inspire you to do better at expressing your own gratitude.

3. Host a Friendsgiving party with people you are grateful for. “Think out of the box and host a brunch that is more low-key and relaxed versus a dinner,” Abbey Sangmeister, therapist, burnout coach and founder of Evolving Whole in New Jersey and Philadelphia, told AARP Experience Counts.