Today, we’re exploring the neuroscience behind Thanksgiving. While it could seem like it's just about a big meal and stuffing our faces, there's so much more to this holiday, especially when it comes to the value it brings to our brains. The true essence of Thanksgiving lies in gratitude, not just in the food we enjoy. And expressing gratitude offers countless benefits for our mental well-being.
How Gratitude Affects the Brain
Gratitude activates the prefrontal cortex, which in turn helps release more dopamine and serotonin, the brain’s "feel-good" chemicals. These neurotransmitters boost our mood and provide a sense of well-being. Simply put, expressing gratitude can make us feel better and has a profound impact on brain function.
In addition to boosting dopamine and serotonin, gratitude can also generate oxytocin, the "bonding hormone," especially when we spend time with loved ones. Whether it’s a long weekend or a special gathering, connecting with family and friends during Thanksgiving amplifies the production of oxytocin, further enhancing our feelings of joy and connection.
Ways to Express Gratitude
There are various ways to express gratitude that can benefit your brain, and today I’m going to share four powerful methods. These are all outlined in my book Think Yourself Grateful. As a special Thanksgiving gift, the book is available FOR FREE on my website—you just need to cover the shipping costs. This is my way of expressing my gratitude to you. https://thinkyourself.com/product-category/books/
Here are four ways to express gratitude for maximum benefit:
1. The "Have-Done" List
Instead of constantly focusing on our to-do lists, take time to acknowledge all the things you’ve already accomplished—big or small. This "have-done" list is a great way to reflect on your achievements. Even if the list consists of simple tasks like "I got up, got dressed, and showered," it still counts. Acknowledging these actions can create a sense of accomplishment and gratitude.
2. The "Have-Been" List
This list focuses on the emotions or beliefs you’ve chosen to embrace. It’s not just about what you’ve done, but who you’ve decided to be. For example, if you chose not to react to a trigger, took a deep breath, and stayed calm, that’s a win. A "have-been" list allows you to reflect on emotional growth and mindset shifts—like deciding not to stress out about something that would have bothered you in the past.
3. What You’re Grateful For
This is the heart of any gratitude practice. Take time to reflect on the things you’re thankful for in your life. It could be the people around you, your health, your work, or even small moments of joy. Regularly expressing this gratitude helps cultivate a positive mindset and reinforces the benefits it brings to your brain.
4. Today's Preparation is Tomorrow’s Success
Lastly, always end your gratitude practice with a look ahead. Think about what task, conversation, or project is weighing on your mind, and set the intention to make progress on it tomorrow. You could say, "Tomorrow, I will end the day having completed this important task." This forward-thinking approach not only reduces anxiety but also fosters a sense of accomplishment in the future.
I hope these insights on gratitude help you approach Thanksgiving with a deeper appreciation for its true meaning. Remember, gratitude is not just an emotional act; it’s a scientifically proven way to improve your mental health and well-being.
As a reminder, my book Think Yourself Grateful is available for free right now—just cover the shipping costs. You can get it here: https://thinkyourself.com/product-category/books/
Happy Thanksgiving, everyone! I am truly grateful for you, my community. Some of us have been connected for almost 18 years now, and I feel so privileged to have you as part of my network. Thank you all for everything, and here’s to many more years of supporting each other.
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