Spreading Positivity During the Holidays

Spreading Positivity During the Holidays

     The holidays are near. I come from a big family and turned around and had a big family of my own. Some years seem blissful and magical while others wither in stress, debt, sadness or worry. This year has been a challenging one for most everyone it seems in one way or another. I am setting the intention to spread love, light and positivity, even through just a smile, to help brighten the days and lives of those around me, and in turn brightening my own life as well.

    

    The holiday season brings a mix of magic, warmth, and connection but it can also bring stress, expectations, and emotional overwhelm. Thanksgiving is around the corner and Christmas is shortly after it's normal to be filled with many different emotions and feelings. It has been shown that stress increases during the holidays. Stress from tight financial situations, family dynamics, or simply S.A.D seasonal affected disorder. Regardless of what holiday you do or don't celebrate you too might be affected by the increased pressure and stress of this time of the year. Instead of letting yourself or loved one succumb to the seasonal stress spread some love and positivity.

    Spreading positivity is mindfully choosing to be light and love. Choosing kindness for yourself and others. It is relieving your stress and the stress of others. Reminding everyone what the true meaning of these holidays are. 

    People reflect on the past year, feel the pressure of gatherings, or manage loneliness, grief, or financial strain. Because of this, small acts of kindness carry even more weight. Spreading positivity helps relieve the momentary stress from loved ones, strangers and yourself.  A survey conducted in 2023 states "nearly nine in 10 (89%) say that concerns such as not having enough money, missing loved ones and anticipating family conflict cause them stress at this time of year,". Stress, anxiety and depression are often considered normal, maybe they shouldn't be. Our ancestors celebrated these times with mirth, warmth, and feasts. 

Spreading positivity 

Begin with yourself. You can't pour from an empty cup

• Meditate 
• Be mindful. Set intentions for yourself, and your day.
• Ground yourself when stress starts to wear on you.
• Hold space for yourself. Be supportive and understanding of your emotions and feelings. Don't be judgmental with yourself. 
• Let yourself feel your feelings, authenticity creates deeper connection. Positivity doesn’t come from forcing cheerfulness. It comes from inner steadiness.
• Protect your peace (positivity has boundaries!) Spreading positivity doesn’t mean: overcommitting, people-pleasing, pretending everything is perfect. You spread far more joy when you’re grounded and balanced. Say no when needed. Rest when needed. Your energy matters.
• Release expectations. Take things as they come and let them go as easily. Most of things you deal with won't matter in 5 years.

With others

• Be observant, whether it is a loved one or stranger, simply by observing you can see stress, anxiety or even sadness. Do something kind for them a hug for a loved one, even just a smile for a stranger. "To be loved is to be seen."
• Hold space  for them. Sometimes all people need is for someone be fully present and supportive for them without judgment, without someone trying to fix their problems, or making their experience about them..
• Allow them grace. People are stressed and can become sometimes downright nasty, but you don't have to meet them on that level. As I often tell my children you can't fight fire with fire you'll only make a bigger fire, and make things worse. Show up to unpleasant people and situations with love, kindness, patience, understanding, and forgiveness. The grace like Bob Cracthit has for Mr. Scrooge.
• Be grateful to the people in your life. Share your words of appreciation to those around you.
• Be mindful and present. Put down the devices, turn of the tv. Listen.
• Small acts of kindness. Hold the door. Let someone go ahead in line. Leave a kind note. Check in on a neighbor. Share a homemade treat. Small touches create emotional warmth. A simple smile.
• Be giving

    It is time to abandon the idea of perfect holidays, the brainwashed idea that the best gifts are the most expensive ones, having unrealistic expectations of yourself and of the people around you. It is time to embrace each other with love, grace and kindness. Take every moments as it is and to fully live in the moment. To love and appreciate the real gifts of our lives, our loved ones. Our families and or our friends.

"I think happiness really happens when you least expect it: it's when you're not really thinking about it, when you're not trying to achieve it, when you're not trying to get the perfect holiday, the perfect life, the perfect body, the perfect existence."

-Bill Bailey

Be mindful this holiday season to be positive and spread it through love and kindness to all you meet.

Joy spreads even in the Smallest Moments

One smile.
One kind word.
One warm gesture.
One moment of presence.

This is how positivity spreads, through tiny, intentional choices that make the holiday season feel brighter for everyone around us, including ourselves.

You don’t need to fix anyone’s holiday.
You don’t need to be “perfectly festive.”
You simply need to show up with kindness.

And that is more than enough.

How “Now” is All We Ever Really Have

 

Why “Now” Is All We Really Have

A Gentle Guide to Living Fully in the Present

    You've probably heard “Live in the moment.”  I say it all of the time. But in a world full of distractions, responsibilities, and a constant need to look and plan ahead, the present moment often feels like the easiest thing to miss. The truth is simple and profound: the present is the only place life actually happens.

Not yesterday.
Not tomorrow.
Right now.

    Let's explore why “now” is all we really have, and how embracing it can bring peace, clarity, and joy into your daily life.

    If you're reading this, then there is a good chance you have a busy life. Whether that's with work, school, children, whatever. It is easy to get caught up  in the busyness and distractions. Beating yourself up over not doing something right, or dwelling on how someone did you wrong, overthinking the day that has already passed you, or stressing about a meeting you have tomorrow, worrying about a test you have to take, watching your little children grow so fast you simultaneously miss their toddler years while worrying about what kind of adults they'll grow into.

In this you are missing the best part... the great and glorious now.

The Past Is a Memory, the Future Is a Possibility... But the Now Is Real

    Your past is a collection of moments that once existed, but they no longer have the power to touch you unless you invite them back. Overthinking and dwelling on past pains, wrong doings or regrets invites more of the same into your present life. 

    Your future is built on dreams, plans, and expectations, but it hasn’t arrived yet. It’s a story you haven’t lived. It's your imagination building your next now.

The present moment is the only moment where:

• You can act

• You can feel

• You can breathe

• You can choose

• You can grow

Everything else is a mental projection. But now... now is life itself.

Why We Struggle to Be Present

Even though the present is where life happens, most of us live in:

• Replaying old conversations and events

• Distracting ourselves from discomfort

• Worrying about upcoming challenges, or the unknown

• Trying to control outcomes that haven’t happened yet

This happens because the mind is always trying to:

• Predict danger

• Solve problems

• Keep us safe

    The mind thinks it’s protecting us, but often, it pulls us away from peace, and building our present with the residue of the past and the fear of the future.

 

The Power of Returning to the Now

When you gently guide your attention back to the present moment, you experience:

1. More mental clarity

Noise decreases. Focus increases. It becomes easier to make aligned choices, conscious choices.

2. Lower stress and anxiety

Worry lives in the future. Regret lives in the past.
But peace?
Peace lives in the now.

3. More joy in small things

A warm cup of coffee.
Birds outside your window.
Your child’s laughter.
The warmth of sunlight.
These moments become felt, not rushed.

4. Better connections with others

When you're fully here, people feel it.
Eye contact deepens.
Conversations soften.
Relationships strengthen.

5. A sense of grounded purpose

You stop feeling pulled in every direction and start feeling rooted.

How to Practice Living in the Now

Here are simple ways to return to the present moment:

1. Use your breath as an anchor

Take one slow, conscious inhale and one slow exhale.
You’re here.
You’re safe.
You’ve arrived.

2. Do a 5-second sensory reset

Ask yourself:

• What can I see?

• What can I hear?

• What can I feel?

• What can I smell?

• What can I taste?

Your senses always pull you back to now.

3. Put your phone down when your mind feels foggy

The mind often scatters because we overstimulate it.
A 2–5 minute pause can bring you back.

Try doing a digital detox, or setting boundaries with the devices in your life.

4. Slow down one tiny daily action

Walk slower
Eat slower
Talk slower
Breathe slower
Slowing down forces you to have awareness. Choosing to be present in the moment, focusing on whatever action you are taking.

5. Practice “micro-presence” moments

These are 10–20 second moments where you stop and feel your life:

• Sunlight on your skin

• Warm water on your hands

• Your breath in your chest
  Small moments. Big impact.

• Experiencing your favorite song, soaking it in

• Savoring your meal, every taste and texture

• Stopping and smelling the flowers

The Beauty of Accepting Impermanence

One reason “now” is so precious is because it’s temporary.
Everything changes and although that can feel scary, it’s also what makes life meaningful.

When you accept the fleeting nature of every moment:

• You hold things more gently

• You appreciate them more deeply

• You stop waiting for “someday”

• You start living in “today”

This moment will never happen again and that’s why it matters.

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."

-Buddha

    I encourage you to implement mindfulness into your life as much as you can. Be present. Live your life to the fullest. One day you'll wake and your life will have passed you by. You then will either regret the things you didn't do, or missed out on; or you will revel in the memories of a life well lived. It's all up to you.

Closing Thoughts: This Moment Is Enough

The present moment is not a stepping stone. It’s not a waiting room. It’s not an obstacle between you and your goals. It is everything real. It is tangible and shapeable. Now is life.

It is your life.

Right here, right now, you have everything you need to begin again.
To breathe.
To shift your energy.
To choose peace.
To come home to yourself.

The now is all we really have. And it’s more than enough.

Get your free Living in the moment worksheet here!!

The Universal Language of Joy

    What does music mean to you? Music is one of the most important things in my life. Whether people realize it or not people tend to tune themselves, their reality, and their current moment with the music they consciously choose to listen to. When I am feeling good and energetic I listen to some of my favorite music like punk and rock. If I am feeling calm and peaceful I listen to Enya or fantasy music, if I am sad I listen to songs and music that reinforces the emotions I am experiencing in the moment.

    Have you ever noticed how a favorite song can instantly shift your mood? Whether it’s a calm instrumental piece or a high energy anthem or ballad. Music has a way of reaching the heart when words fall short. It connects us, grounds us, and reminds us of the beauty in the present moment.

    Music is universal experience that the majority of humankind indulges in. Regardless of the types of music or lyrics. It is something that can reveal things and emotions about ourselves, allow us to connect to others near and far, and also alter the emotions and experiences of our lives.

    Music matters in your everyday life. It helps you remember yourself, it helps encourage you, it connects you, it reveals you, it helps you release things no longer needed in your experience.

1. Music Changes Your Energy
The rhythm and melody of music can influence your brain waves and heart rate. Upbeat songs energize you, while slower melodies promote relaxation. When you intentionally choose music that reflects the mood you want to feel, ,not just the one you’re in, you actively shape your emotional state.

Create a “Positivity Playlist” filled with songs that make you feel empowered, inspired, or grateful.

This is the one I have made for myself on youtube.

2. Music Encourages Mindfulness
Listening deeply to music, noticing each instrument, lyric, and tone, brings you fully into the present moment. This kind of mindful listening quiets mental chatter and helps you reconnect with your emotions without judgment.

Take 5 minutes today to close your eyes, breathe, and simply listen to one favorite song without multitasking.

3. Music Strengthens Emotional Resilience
Songs often mirror the highs and lows of life. When you listen, sing, or play an instrument, you’re processing emotion in a healthy way, transforming sadness or stress into expression and release.

Keep a “mood-matching” playlist for moments when you need comfort, and another for times when you need motivation or courage.

My sad playlist on youtube  when life is tough and I immerse myself in the emotion for a while. 

 
4. Music Builds Connection and Community
Sharing music is an act of connection, dancing, singing, or even sending a song to a friend can deepen bonds and spread positivity. It’s a simple way to say, “This made me think of you.”

5. Music Inspires Creativity and Focus
Instrumental or ambient tracks can enhance concentration and flow, especially during creative work or journaling. The right sounds can calm your mind and spark new ideas.

My fantasy music playlist on youtube.

    When you find yourself low of energy put on some music that gets you moving. If you are sad you could indulge in the sadness a bit or put on some positive or happy music to uplift you. What ever you choose, be intentional. When I choose to listen to sad music it isn't with the intention to dwell and fester. I listen to fully feel what I am feeling so I can completely let it go, with no lingering. If my sadness isn't deep or heavy, I intentionally choose something to pick me up. I am intentional and mindful, I encourage you to be as well. 

"Where words fail, music speaks.” — Hans Christian Andersen

    I challenge you to share one uplifting song on social media this week with a caption about how it makes you feel.

    Music is more than entertainment, it’s energy medicine for the soul. The next time you feel low, anxious, or disconnected, press play on a song that speaks to your heart. Let the rhythm remind you that positivity isn’t forced, it’s felt.

 Get your free Positivity Playlist Journal Page here!!

Positive Parenting: Raising Kids with Optimism

Positive Parenting: Raising Kids with Optimism

    As a mom of 7 very individual kids, I have watched my children go through ups and downs in each of their lives. My youngest came up to me the other day. She seemed very defeated. She began telling me how awful she is at art. I began to reason with her, with how she is a better artist at her age than I was, then she went on to compare herself to other artists she looks up to. I asked her two questions. "How old are they?" and "How long have they been making art?" She proceeded to tell me the artists were probably in their 20's. She guessed that they've only been making art for 5 years. I took the time to tell her to not give up, they have just had more time in their practice. I asked who her favorite actor?/actress is. When she told me I told her about some of the actors past. About how they quit acting for a while. I asked her "If they had decided to completely quit, would they have played the character you love? Would they still be your favorite actor? She went back to her sketch book to keep practicing. 

    I know my story is about her not giving up but that is a part of being optimistic. Seeing the silver linings and rainbows in the storms life gives you. To have the strength and determination to push forward even when there isn't a clear path before them.

    In a world that can sometimes feel hard or heavy, raising children with positivity is one of the best gifts we can give them. It’s not about shielding them from challenges, it’s about helping them see the light even when life gets cloudy. Positive parenting plants seeds of resilience, confidence, and kindness that grow throughout a child’s life.

    Raising children with optimism allows the child to learn that mistakes are a learning opportunity. That love and kindness are a key to life with people and with themselves. To be grateful for the people, experiences and things in their life. That they are deserving of and are loved. To keep pursuing their goals and dreams. 

    Far too many adults in this world weren't taught such things, that's why mistakes are repeated, kindness isn't common, people don't see the good things in their life and therefore can't be grateful for them, don't think they deserve love, don't feel love, have given up on their own dreams for someone else's. 

Intentionally raising your children with optimism, sets them up to be more open to opportunities, love and happiness in their life. 

When you parent positively, you teach your child that:

• Mistakes are part of learning.

• Kindness is a strength, not a weakness.

• To be thankful

• They are loved exactly as they are.

Mindful Parenting Practices

• Take a few deep breaths together before starting the day.

• Spend device-free time doing something fun or creative.

• Listen to them without interrupting.

• End of the day gratitude practices.

Simple Ways to Raise Children with Positivity

1. Model the Energy You Want Them to Feel
Children absorb our moods and tone more than our words. Show them how to pause, breathe, and respond with calm, even when things don’t go as planned.

2. Celebrate Effort, Not Just Results
Encourage your child’s growth mindset by focusing on their effort (“I love how hard you tried!”) instead of only outcomes (“You got an A!”). This helps them develop resilience and confidence. My kids are harder on themselves about their grade than I am and I often have to remind them that their grades do not define them.

3. Create Daily Gratitude Moments
Make gratitude a fun family ritual, sharing one thing everyone’s thankful for at dinner or before bed helps children notice the good around them.

4. Be An Emotional Safe Space
Let your child express all emotions freely, even the hard ones. Saying “It’s okay to feel upset” teaches acceptance and self-awareness.

5. Limit Negativity in Their Environment
Protect their emotional space by modeling kind communication at home. Children thrive in peaceful, encouraging environments.

    I am not perfect. There is plenty of chaos in a home of 7 kids. Even still, I try to take what moments I can to encourage seeing something from a different perspective. To find the silver lining of the rain cloud.  To see the break of dawn after a long dark night. To continue to pursue their goals and dreams, even when it feels too hard.

“children are not things to be molded, but are people to be unfolded.”

― Jess Lair

    I encourage you to try to implement some optimism and positivity into your child's daily life and even beyond that, your own. We teach by example, they learn from what we say and how we act.

    Raising children with positivity isn’t about perfection, it’s about presence. It’s showing up with love, patience, and belief in their potential, even on hard days. When we nurture positivity in our homes, we raise children who shine that same light into the world. With hope will give them a brighter future.

The Benefits of Unplugging for Mental Clarity

 

The Benefits of Unplugging for Mental Clarity

    Do you ever find yourself doom scrolling on your phone? Or zoned into the television?  Possibly on your computer for the entire day? Do you notice your mind feels full but empty? Your eyes sore from the blue light? Your stress and anxiety levels are increased? Try unplugging and detoxing from the digital world. Allow your mind and nervous system to relax and regulate.

    In the beginning of this year I stepped away from social media, and also unintentionally also spent less time on my phone, less time watching tv, less time on my computer. I unplugged from technology and reconnected with the world around me. I reconnected with myself. I hadn't realized how influenced I had allowed myself to be by other peoples thoughts and ideas. Being so connected with the world through technology, I lost connection with myself. Once I stepped away from social media, and essentially electronics, I regained my sense of self, my own thoughts and beliefs, and time to do the things I truly love to do. I was once again apart of the world around me, living in the present.

    Technology keeps us connected, but constant connection can quietly drain our focus and emotional energy. Every notification pulls us away from the present moment, fragmenting our attention. Over time, this leads to:

• Mental fatigue

• Decreased creativity

• Anxiety and restlessness

• Sleep disruption

Unplugging gives your brain the chance to reset, just like restarting a slow computer. 

    When you disconnect from digital noise, you reconnect with yourself. Without the constant influx of external input, you begin to notice:

• Your own thoughts and feelings

• The beauty of your surroundings

• The rhythm of your breathing

• What truly matters to you

Mental clarity isn’t about having no thoughts, it’s about creating space between them.

    It is important to disconnect from devices and reconnect to yourself. Allow your mind to rest and gain clarity. Live in the life around you, reconnect with yourself and loved ones. 

    You don’t need to disappear into the woods to find peace, even though that sounds wonderful. Try weaving small “digital detox” moments into your day:

1. Start and end your day tech-free.
   Avoid screens for the first and last 30 minutes of your day.

2. Create phone-free zones.
   Keep your dining table or bedroom device-free to encourage real connection.

3. Schedule screen breaks.
   Step away for 10 minutes every hour. Stretch, breathe, look out the window.

4. Replace scrolling with stillness.
   Try journaling, reading, or simply sitting in silence.

5. Turn off non-essential notifications.
   You’ll be amazed at how much peace that brings.

    

    Start slow. Don't reach for your phone first thing in the morning. Put your phone down when you find that you've been on it for too long. When you find yourself with excess time use it on something you love to do outside of technology.  

“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott

    

    Allow yourself some peace. Take a break from the mental and physical overstimulation from technology. Reconnect with the life around you and clear your mind of all of the clutter from your digital data habit.

    Unplugging isn’t about missing out, it’s about tuning in. When you give yourself space to breathe, think, and just be, mental clarity naturally follows. The more you practice it, the easier it becomes to find peace even in a noisy world.

Get your free printable Digital Unplug Checklist here.

Live in the wonderful now

Live in the wonderful now

 

How Mindfulness Can Reduce Anxiety

    I used to be one of the most anxious people I personally knew. Everything in my life good or bad, especially bad, had me on edge. I thought for the longest time that that's what it meant to be an adult. At least what it meant for me to be an adult. Until my life turned upside down a few years ago and I began to rediscover and choose who I really am. Along this journey I learned about mindfulness and it had helped me everyday since. I feel like a happier person, when anxiety hits it doesn't stay for long, I have the mentality to overcome the hardships that have been thrown my way. Just by being in the moment that I am in.

As Eckhart Tolle once said "Wherever you are. Be there totally." 

    Anxiety.  Most of us struggle with it. Some more than others. It's a built in mechanism for our survival when it came to ancient threats of predators or invaders.  Animals have the same reflexes and responses but they don't stay in an anxious state after the threat has passed like we humans tend to do. So how do they get out of the anxious state? They have different processes that we probably used to use and forgot along the way in our growing and evolving society.  

Lions, tigers, and bears are now bad drivers, unreasonable bosses, and bill collectors to name a few. Our anxiety used to protect us and now it hinders us.

    It is a feeling of worry, nervousness, or unease, often about something with an uncertain outcome. Physical symptoms such as a rapid heartbeat or shallow breathing. Emotional symptoms like worry, or fear. Mental symptoms racing thoughts, and a lack of concentration.

 What do we do?

    One thing that has a profound effect on anxiety than people don't know about or rarely use is, mindfulness. 

Mindfulness, what is it? How do you use it? Who can use it? Where can you use it? When? 

The practice of being present in the moment, focusing on the here and now.

    How do you be more mindful? Mindfulness involves observing thoughts and feelings without trying to change or control them.

    Mindfulness can be utilized by anyone with the forethought to do so. It can and should be taught to children and adults alike.

    Being mindful can be used anywhere and everywhere. Cozy in your bed, in your home or half way around the world flying in a plane or deep sea diving. Anywhere you are you can be mindful.

    When does being mindful help? Anytime you are awake. There is no right time to be mindful. Establishing the mood, mode and energy of your day before its began when you first wake, to all the way to when you are falling asleep releasing the good and bad things of the day and being present in the moment that you are in. Always.

    Mindfulness matters in everyday life as a tool to re-center yourself and to reclaim peace after something scary, anxious or bad. 

Anxiety often leads to a cycle of overthinking and rumination. Mindfulness helps break this cycle by anchoring the individual in the present moment.

It helps the body enter a state of calm, which can reduce anxiety symptoms like rapid heart rate and shallow breathing.

    Mindfulness encourages emotional awareness, helping individuals observe and understand their emotions without being overwhelmed by them.

With practice, people can learn to respond to anxious feelings with greater clarity rather than reacting impulsively.

    Mindfulness promotes acceptance of thoughts and emotions rather than resisting or judging them. Accepting anxious feelings, individuals can reduce the emotional charge that these thoughts often carry.

    Mindfulness nurtures self-compassion, which is crucial for managing anxiety. Instead of harsh self-criticism, mindfulness helps people develop kindness toward themselves, making it easier to cope with anxious thoughts.

Breathing Exercises: 

Focused, slow breathing to calm the body and mind.

• 4-7-8 breathing: 4 second inhale, 7 second hold, 8 second exhale.
• Box breathing : 4 second inhale, 4 second hold, 4 second exhale, 4 second hold
• 2 to 1 breathing : 4 second inhale, 8 second exhale.

Body Scan: 

Bringing awareness to different parts of the body to reduce physical tension.

Mindful Walking: 

Engaging in a slow walk, focusing on each step and the sensation of the body moving.

Mindful Meditation: 

Sitting quietly and focusing on the breath, observing thoughts and letting them pass without judgment.

Grounding Techniques: 

Using your senses to reconnect with the present moment.

 - 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste

Begin your day in with mindfulness, and intention. Meditate.

    When you find yourself struggling with anxious thoughts, feeling or situations, utilized a mindfulness tool to re-center and regulate yourself. 

    At the end of your day release your worries and anxieties. Let go of the negatives. Be mindful in the moment you are in. 

    We might have different threats, dangers and challenges in our lives than in ancient times but our nervous system still reacts the same. It is our responsibility to take care of ourselves, be mindful and calm our anxiety and nervous system.

"I'm grateful for always this moment, the now, no matter what form it takes."

Eckhart Tolle

Mindfulness helps to break the cycle, reduce stress, regulate emotions, and build self-compassion.

Start small, incorporating a mindfulness practice into your daily routine, even if just for a few minutes a day.

Mindfulness isn’t a quick fix, but it can be a valuable, long-term tool in managing anxiety, and cultivating inner peace and love.

Get your free Mindfulness Journal Page here!!!

How Gratitude Changes Your Brain

 

How Gratitude Changes Your Brain

    In the hustle of modern life, it’s easy to overlook the small things. A smile from a stranger, a warm cup of coffee, a friend checking in. But what if taking a moment to acknowledge these simple pleasures could literally rewire your brain?

    Gratitude isn’t just good manners. It’s a powerful psychological tool with profound effects on your brain and mental health. Neuroscience shows us that regularly practicing gratitude can help boost mood, reduce stress, and even improve physical health.

What Is Gratitude, Really?

Merriam-Webster defines gratitude as

Gratitude : the state of being grateful : thankfulness, expressed gratitude for their support.

    Gratitude is more than a fleeting feeling. It’s a mindset. The conscious recognition and appreciation of the good in our lives, whether it comes from other people, nature, or even ourselves.

    When we practice gratitude, we’re not ignoring life’s challenges. Instead, we’re training our brains to focus on what’s working rather than what’s not or what's missing.

How Gratitude Affects the Brain

Activates the Brain’s Reward System

    When you feel grateful, your brain releases dopamine and serotonin. Two of the key “feel-good” neurotransmitters. This is the same system activated by things like hugs, laughter, and even chocolate.

The ventral tegmental area (VTA) and nucleus accumbens. The parts of the brain associated with motivation, reward and pleasure, light up when we express or receive gratitude.

That’s why gratitude doesn’t just feel good, it motivates you to seek out more positive experiences.

Strengthens Neural Pathways for Positive Thinking

    The brain is incredibly adaptable. Through neuroplasticity, the thoughts we repeat, good or bad, become stronger over time.

When you regularly reflect on what you’re thankful for, you strengthen the neural pathways associated with optimism, empathy, and resilience.

In essence, gratitude helps you “train your brain” to see the good more naturally.

Reduces the Stress Response

    Chronic stress floods the body with cortisol, the stress hormone. Over time, elevated cortisol can lead to anxiety, insomnia, and even memory problems.

Practicing gratitude has been shown to reduce cortisol levels, calming the nervous system.

It activates the parasympathetic nervous system (the “rest and digest” system), helping the body relax and recover.

Improves Sleep and Emotional Regulation

    A grateful brain tends to be a calmer brain, which leads to better sleep and improved emotional control.

Studies show that people who keep a nightly gratitude journal sleep longer and feel more refreshed.

Gratitude also enhances activity in the prefrontal cortex, the brain’s decision-making and emotional regulation center. This helps you respond to life’s ups and downs with greater clarity and balance.

The Long-Term Benefits of Gratitude

Practicing gratitude consistently doesn’t just improve your mood in the moment, it changes your baseline.

Research shows that gratitude is linked to:

• Lower rates of depression and anxiety
• Greater overall happiness and life satisfaction
• Improved relationships and social connection
• Better physical health, including lower blood pressure and stronger immune function

    In fact, a 2015 study using fMRI scans found that even weeks after a gratitude writing intervention, participants showed increased activity in the medial prefrontal cortex suggesting that gratitude has a lasting impact on the brain.

How to Start Practicing Gratitude 

You don’t need to overhaul your life to benefit from gratitude. Start with small, consistent steps:

• Gratitude Journal: Write down 3 things you're grateful for each day.
• Gratitude Letters: Write a letter to someone you appreciate (you don’t even have to send it).
• Mindful Appreciation: Pause during your day to notice and savor good moments, however small.
• Gratitude Reflection: At night, reflect on one positive experience from your day and how it made you feel.

    The key? Consistency over intensity. Even just a few minutes a day can make a real difference over time.

    In 2020 my life, like many other peoples, was upside down. I intentionally sought out to be grateful for anything and everything I could. I held on to as many good things as I could in such a difficult time. I am grateful I developed the habit of searching for the light, love and good in dark times. It has been a life raft of sorts for me at times and allowed me the ability to be strong, even when I have nothing left to give. Seeing the good things in life and being grateful for them has imprinted them in my heart. I  find myself being grateful so often throughout my day, for green lights, for something being easier than I though it'd be, for a moment of kindness from my children, for the love and hard work from my husband. When you take the time, even just a moment, you can begin to recognize all of the good and beautiful things in your life.

It is through gratitude for the present moment that the spiritual dimension of life opens up.

-Eckhart Tolle

       Imagine as if your brain and mind are fertile soil, what you think are the seeds. You plant negative things you'll grow a mind full of weeds, if you think good loving, grateful thoughts you'll cultivate a mind of beauty and wonder. Your mind will reflect your thoughts an mindset in your waking life.  I, myself, intend to grown a vibrant and healthy garden. The more you practice, the stronger your mental muscles become especially the ones tied to happiness, empathy, and resilience.

    So the next time you find yourself caught up in stress or self-doubt, pause. Take a breath. Ask yourself: What’s one thing I’m grateful for right now?

Your brain, and your well-being, will thank you.

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7. Cheng, T., Otani, K., & Warashina, T. (2020). Neural correlates of receiving gratitude messages: An fNIRS investigation. Frontiers in Human Neuroscience, 14, 219. https://doi.org/10.3389/fnhum.2020.00219

8. Yu, Y., Zhang, Y., Deng, H., & Zhang, J. (2022). Relationship between trait gratitude and cognitive function in older adults: The mediating role of the amygdala. Frontiers in Psychology, 13, 817306. https://doi.org/10.3389/fpsyg.2022.817306

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