In the month of November, the word gratitude is on everybody’s mind. The idea of taking time to reflect on all we have and count our blessings, as some may say. While gratitude is a key theme to Thanksgiving festivities, it can also be a benefit to our mental health. Gratitude, as defined by Merriam-Webster’s Dictionary, is “appreciation of benefits received; feeling or showing thanks”; in other words, it is the act of reflecting on the good things going on in our lives. In a world of uncertainties, life stressors, and exposure to negativity, taking time to point out what is good and what is working has a positive effect on our mental health.

The brain is pre-programmed to focus on the negative. Our brains have an evolutionary bias towards negative events; it helps us avoid harmful situations by seeking out environmental stimuli that may harm us. We call this the Negativity Bias (Comer, 2026). Because our brains are constantly on the lookout for negative interactions, we can often overlook the positive experiences we are having.

That is where gratitude comes in. In a study published by the National Library of Medicine, it was demonstrated that individuals who regularly practiced gratitude had greater satisfaction of life, better mental health, and fewer symptoms of depression and anxiety than those who did not (Dinez et al., 2023). Taking time to force your brain into acknowledging the positives helps to create a mindset shift that takes us out of a negative-seeking headspace.

Practicing gratitude can look different for everyone. It could be a daily morning check-in where you ask yourself, “What went well yesterday and what am I looking forward to today?” It could be a weekly journal prompt such as “ List 5 things you are grateful for this week,” or it could even be a moment of silent acknowledgment when you are doing something you enjoy.

Below are some of my favorite gratitude strategies; feel free to steal these from me and make them your own:

• Gratitude before the Grind: While you wait for your coffee to brew, give yourself a goal of coming up with 5 things you are grateful for; sometimes adding a sticky note on the coffee bean bag can be a helpful reminder.
• Gratitude Cards: Get a set of gratitude cards (you can find them pretty cheap on Amazon). Keep them on your desk or in an area you will see them often. When you are feeling a little down, in a bad mood, or just in a negative headspace, pick up a card and reflect on the gratitude question
• Gratitude Group Chat: Start a gratitude group chat with a group of your friends or loved ones. When something comes up that you are grateful for, drop it in the group chat. This is a great way to stay connected with your support system and share positivity. You can also use apps such as Gratitude Plus, Orca, or With Gratitude if you want something a little more structured.

Resources:

Comer, J. (2026, April 1). The negativity bias impacts everything in our lives. Psychology Today. https://www.psychologytoday.com/us/blog/beyond-stress-and-burnout/202603/the-negativity-bias-impacts-everything-in-our-lives

Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM. The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo). 2023 Aug 11;21:eRW0371. doi: 10.31744/einstein_journal/2023RW0371. PMID: 37585888; PMCID: PMC10393216.