November is one of my favorite months. The excitement of holidays fills the air, but more importantly, as Thanksgiving draws near, people tend to focus on things they are thankful for. Of course, we aim to give thanks year-round, but November always prompts us to be more diligent about recognizing our blessings and even unmasking the blessings that were previously in disguise.
It turns out that November is a fitting month to cultivate an attitude of gratitude not just because of Thanksgiving, but because of the health benefits of gratitude. As the fall and winter season forge on, we know that colds and flus are more common, but did you know that a daily gratitude practice can actually boost your immunity? That’s right: setting aside time each day to focus on what you’re grateful for can help you make it through the cold and flu season in better health. And that’s not the only benefit of gratitude, either!
Benefits of Gratitude Practices
The research on gratitude practices and health is very interesting. We’re so used to thinking that our physical health depends on things like what we eat or how we move… but how we think has a big impact, too, both directly and indirectly.
Here’s the list of ways that gratitude can improve your health*:
- Improved relationships
- Increased happiness
- Decreased aches and pains and improved sleep
- Decreased markers of inflammation
- Improved cardiovascular health
Practicing Gratitude
Especially as we see health benefits as the result of long-term gratitude practices, you might be wondering, ‘where can I start? What can I do?’ Here’s a few ideas to get you started.
- Gratitude Journal: you’re someone who can readily sit down and write about things you’re grateful for, you can use any notebook that brings you joy. However, if you’re someone who likes a little more structure or struggles with free writing, don’t worry! There are many gratitude journals available that have writing prompts for you. You can also check out our Thirty-Day Gratitude Challenge prompts.
- Guided Gratitude Meditation: Another option for those who aren’t a fan of writing is to do a guided gratitude meditation to help you reflect on the things you are grateful for — no paper or pens involved!
- Savoring Walks: If you are an active person who doesn’t like the thought of sitting still long enough to journal or do a meditation, consider a ‘Savoring Walk.’ I love this guide on savoring walks by the Greater Good Science Center. (Their Awe Walk guide can also provide similar benefits as gratitude and awe tend to go hand-in-hand.)
- Gratitude Letter: Reap the benefits of gratitude while also bringing joy to a loved one. Write someone a letter detailing why you are grateful for them and their friendship.
Join Us in Practicing Gratitude This Month
To encourage your sense of gratitude for the month of November, we’ve put together a fun Attitude of Gratitude Bingo, with a bingo card for adults and a bingo card with simpler tasks for kids. We encourage you to do one of the tasks each day, so that you have a ‘black-out’ bingo card by the end of the month. If you choose to participate, turn in your completed (all squares checked) card by December 1, 2021 to be entered into a drawing for $100 in Valeo Bucks.
We hope this fun little activity helps you cultivate a lasting attitude of gratitude!
*Most studies that showed improved physical health were the result of longer-term gratitude practices. Benefits were not as readily seen when the practice was limited to just a few weeks.
