Giving Thanks Is Good for You

The Benefits of Gratitude for Your Whole Family

There’s a moment at a lot of Minnesota Thanksgiving tables that happens right before everyone digs in. The turkey is carved, the wild rice stuffing is steaming, someone is already sneaking a dinner roll, and before the passing of the green beans begins, the family goes around the table to share everything that they’re thankful for. Some answers are sweet, some are silly (the little ones are usually thankful for new squishy, or maybe dessert), and some bring a tear or two.

That simple tradition might be doing a whole lot more for us than we realize. Researchers have spent years studying the benefits of gratitude, and they’ve found that regularly taking time to notice the good in our lives is closely connected to a better mood, better sleep, stronger relationships, and even a healthier heart.

To help you bring a little more thankfulness into your home this season, we talked with Dr. Ryan Bjerke, MD, one of the newest family medicine providers at Entira Family Clinics. Dr. Bjerke has a special interest in mental health, pediatrics, and geriatrics, and he believes in a whole-person approach to wellness.

What Does It Really Mean to Practice Gratitude?

Gratitude is more than saying “thank you” when someone holds the door for you at Target. It’s the habit of noticing and appreciating all of the good things in our lives, whether that’s a big blessing like our family’s health or something small like a neighbor running their snowblower down our sidewalk before we even wake up.

Gratitude also tends to turn our attention outward. When we feel thankful, we often recognize that the good in our lives comes from other people, our community, our faith, or the world around us. That connection is a big part of why gratitude feels so good, and why it seems to be good for us too.

The Health Benefits of Gratitude

Gratitude might sound like a feel-good idea, but it has been studied quite a bit. Here are some of the benefits of gratitude that researchers have found:

• More physical activity and fewer aches and pains – In a well-known study by Dr. Robert Emmons and Dr. Michael McCullough, people who kept a weekly gratitude journal were more likely to exercise regularly and reported fewer physical symptoms than people who wrote about daily hassles or neutral events.
• Better sleep – In another study from Dr. Emmons’ research, adults with neuromuscular disease who completed a 21-day gratitude practice slept longer and reported better sleep quality than a comparison group.
• A healthier heart – A study shared by the American Psychological Association followed 186 adults with early-stage heart failure. People with higher gratitude scores had better mood, better sleep, less fatigue, and lower levels of inflammation. Those who wrote down three things that they were thankful for most days for eight weeks showed lower levels of several inflammatory markers and improved heart rate variability.
• Stronger relationships – Expressing appreciation helps people feel closer and more connected, whether it’s with a spouse, a coworker, or that friend who always remembers your birthday.
• A brighter outlook – People who practice gratitude regularly often feel more optimistic and better about their lives as a whole.

It’s worth saying that gratitude isn’t a magic cure-all, and many of these studies show a connection rather than proof that gratitude directly causes better health. But when you consider that the benefits of gratitude come at absolutely no cost and take just a few minutes a day, it’s a pretty easy habit to try.

Gratitude and Mental Health: Caring for the Whole Person

Dr. Bjerke believes that true wellness includes more than just our physical health.

“I take a much broader approach to wellness, as I feel as a society we tend to weigh the physical wellness side higher than other important elements such as emotional and social wellness,” he says.

Many of the benefits of gratitude fit right into that bigger picture. It encourages us to slow down, connect with the people around us, and notice what’s going right instead of only what’s going wrong. That said, the connection between gratitude and mental health has limits. A review of 27 studies by researchers at The Ohio State University found that gratitude exercises on their own had only a small effect on the symptoms of depression and anxiety. In other words, a gratitude practice can be a wonderful addition to your routine, but it isn’t a replacement for real care.

If you’ve been feeling down, anxious, or not quite like yourself lately, please reach out. Our mental health care team is here to help, and our tips for managing anxiety with small daily habits are another great place to start.

How to Practice Gratitude in Your Everyday Life

The best part about gratitude is that you don’t need any special equipment, a gym membership, or a lot of time. Here are a few simple ideas for how to practice gratitude all year long, not just on the fourth Thursday in November.

1. Keep a Gratitude Journal

A gratitude journal is one of the easiest ways to get started. Just jot down three things that you’re thankful for at the end of the day or even just a few times a week. They don’t have to be big. A warm car on a below-zero morning, a good cup of coffee, or a funny thing that your kid said at breakfast all count! Try to be specific, and every so often, think about the people behind all of those good moments.

2. Write a Gratitude Letter

Think of someone who made a difference in your life, like a teacher, a coach, a mentor, or a grandparent, and write them a letter telling them why. You might worry that it will feel a little awkward, but research actually suggests otherwise. In a study highlighted by Harvard Health Publishing, 334 people wrote a gratitude letter to someone who had done something nice for them. The letter writers felt more positive afterward, and they consistently underestimated how happy their letters made the people who received them, while overestimating how awkward the recipients would feel.

3. Pick Up the Phone

A quick text is nice, but there’s something special about hearing a familiar voice. Dr. Bjerke often tells families that phone calls go a lot further than text messages. Call your grandma just to say thanks for the cookies, or check in with an old friend you’ve been meaning to reach out to.

4. Take a Gratitude Walk

Bundle up and head out for a walk around the neighborhood or a nearby park, and pay attention to the things that you’re thankful for along the way. The crunch of fresh snow, the sunshine on a crisp, clear day, or the neighbors who waved hello. Dr. Bjerke loves walking his puppy as a way to recharge, and pairing a walk with gratitude is a great way to care for your body and mind all at the same time.

5. Say It Out Loud

Make a point to thank the people who make your days a little easier, like the cashier at the grocery store, the snowplow driver who cleared your street, your child’s bus driver, or your coworker who always refills the coffee pot. Being specific (“Thanks for staying late to help me finish that project”) makes it all the more meaningful.

Teaching Kids Gratitude: Simple Ways to Raise Thankful Little Ones

We all want to raise kind, thankful kids, but teaching kids gratitude goes beyond reminding them to say “please” and “thank you.” Researchers at the University of North Carolina who study how families build gratitude have found that children as young as six can tell when someone says “thank you” without really meaning it. The goal is helping kids truly feel grateful, not just say the right words, so that they can enjoy the benefits of gratitude as they grow.

The Greater Good Science Center at UC Berkeley shares a few research-backed ways that parents can help:

• Model it – Parents who practice gratitude tend to have kids who show more gratitude. Let your kids hear you say why something meant a lot to you, like “It was so thoughtful of Grandpa to come to your hockey game in this cold.”
• Build it into your family life – Choose activities that naturally encourage thankfulness, like volunteering together or writing thank-you notes after the holidays.
• Talk about it – When your child shows gratitude, ask open-ended questions like “How do you think your friend felt when you thanked her?” or “Why do you think Auntie picked that gift for you?”
• Be patient and keep practicing – Gratitude is a skill that grows with time and maturity, so start small and keep at it.

Gratitude Activities for Kids of Every Age

Looking for some fun, hands-on gratitude activities for kids? Here are a few ideas to try at home this season:

• Toddlers and preschoolers – Make a “thankful tree” by taping a paper tree to the wall and adding a paper leaf each day with something that your little one is thankful for. Kids love watching it fill up before Thanksgiving.
• Elementary-age kids – Create a gratitude paper chain and add a link every night at dinner, or have your kids draw thank-you pictures for their teachers, bus driver, or the mail carrier who braves the snow every day.
• Tweens and teens – Encourage them to send a thank-you text or note to a coach, teacher, or friend each week, or invite them to choose a family volunteer project that matters to them.
• The whole family – Keep a gratitude jar on the counter all year long. Anyone can drop in a note whenever something good happens, and then read them all together on New Year’s Eve.

Raising healthy, happy kids is something we care deeply about at Entira. Our newborn, pediatric, and adolescent care team is here to support your family through every stage of growth.

Thanksgiving Traditions That Put Gratitude on the Menu

Thanksgiving is the perfect time to start a new family tradition that’s centered around giving thanks. Some families lay a plain tablecloth on the table and have everyone write what they’re grateful for with fabric markers, then bring it out year after year to watch the messages grow along with the family. Others stick with the classic of going around the table, sometimes adding a fun prompt like “someone who helped me this year.” Making Great-Grandma’s pumpkin bars or a famous tater tot hotdish (Dr. Bjerke’s favorite Minnesota hotdish, by the way) is a great chance to share the stories behind the recipes. And after dinner, a short family walk is a lovely way to keep the conversation going. Dr. Bjerke often recommends even a 10-minute walk after eating to help with blood sugar control and get in that extra family connection time. For more on why these Thanksgiving traditions matter so much, check out our post on the power of traditions.

Most of all, Dr. Bjerke hopes families will simply enjoy the day. “It is a myth, in my opinion, that one needs to feel guilty about enjoying a holiday,” he says. “For the majority of people, a few days will not make a discernible difference.” He suggests drinking a glass of water before your meal and waiting 10 to 20 minutes before going back for seconds or dessert. That gives your body’s “full signals” time to reach your brain. If you have a condition like diabetes or heart disease, or take medications that can be affected by alcohol, carbohydrates, or salt, check in with your provider ahead of time so you know what to watch for.

“Our modern society does not allow us enough time to spend with family and friends. Seriously, enjoy this time,” Dr. Bjerke says. “Make memories, laugh, cry, watch football, play that backyard football game with the nieces and nephews. Don’t regret your holidays because you were too restrictive.”

Ways to Give Back in Your Community

One of the most powerful ways to feel grateful is to share what we have with others, and it turns out that giving back is good for the giver too. According to Mayo Clinic Health System, volunteering has been linked to lower rates of depression and anxiety, reduced stress, a greater sense of purpose, and stronger social connections. Studies have even found that volunteers have lower mortality rates than non-volunteers.

Here are a few ways to give back right here in Minnesota this season:

• Volunteer as a family at a local food shelf or meal-packing event
• Donate gently used coats, hats, and mittens to a winter clothing drive
• Shovel the driveway or sidewalk of an older neighbor
• Bring a plate of holiday bars to someone who lives alone
• Visit a nearby senior living community or make cards for residents
• Help adopt a family through a local church or community organization

These ways to give back are a wonderful way to teach kids that gratitude isn’t just a feeling. It’s something that we can put into action.

How Entira Family Clinics Can Help

At Entira Family Clinics, we believe that taking care of your health means caring for your body, your mind, and your relationships. We’re a group of family medicine clinics serving patients across the Twin Cities’ East Metro, and our providers, like Dr. Bjerke, focus on building long-lasting relationships with the families we care for. As Dr. Bjerke likes to say, an ounce of prevention is worth a pound of cure.

Whether you’re looking to build healthier habits, need support for your mental health, or want to make sure your family is ready for the busy holiday season, we’re here for you. We care for patients of every age, from newborns and kids to older adults.

Give us a call at 651-788-4444 or schedule a visit with one of our providers at any of our clinics across the East Metro. From all of us at Entira, we’re grateful for the chance to care for you and your family, and we hope you get to enjoy all the benefits of gratitude this season and all year long.

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