Ask an Expert — How Gratitude Can Bring Peace During Stressful Times

As the holidays approach, it’s important to prioritize your mental health and well-being.

According to a 2023 American Psychiatric Association poll, 41% of adults in the United States reported increased stress during the holidays. Common worries included not having enough money, missing loved ones and anticipating family conflict. The holidays can also magnify feelings of isolation or loneliness, especially when your current circumstances differ from traditional holiday expectations.

This year, those feelings may be amplified. With ongoing uncertainty around government funding, families facing food insecurity and many households struggling to make ends meet, it’s understandable if gratitude feels complicated. You can be thankful for what you have and still grieve what’s missing, whether that’s stability, connection or security. Gratitude doesn’t have to ignore hardship; it can coexist with awareness, empathy and action to support others who are struggling.

Incorporating small moments of gratitude into your daily life and family traditions can nurture your own resilience and improve mental health. Research shows that practicing gratitude can increase satisfaction with life and reduce symptoms of anxiety and depression.

Gratitude is a skill that takes practice. Here are four ways to cultivate gratitude this season:

Keep a gratitude journal. Writing about what you’re grateful for can add perspective to a hectic season. Set aside a few times a week (it doesn’t have to be daily) to write in detail about the people and things you appreciate. Click to learn tips on keeping an effective gratitude journal.
Ideas to get you started: Family, friends, Christmas lights, meaningful conversations, hot showers, music, books, your senses, the beauties of nature, indoor plumbing, funny online videos, sleep, long weekends, feeling safe, hobbies, animals/pets, religion, baking, artwork, music, sunrises/sunsets, learning experiences, or simply having a moment of peace.
Provide acts of service. Gratitude often deepens when shared. Express appreciation to your family, friends or coworkers through simple, heartfelt gestures, like writing a letter or choosing a meaningful gift for them. Try to focus on sentiment rather than value. If you’re able, consider donating time or resources to local food pantries or mutual aid groups. These small acts of kindness can add up and help others weather a challenging season.
Try meditation. Find a comfortable place to reflect on what brings you comfort or meaning. If you’re new to meditation, try a guided app. Bonus points if you find a gratitude-centered session.
Eat mindfully. Take time to truly savor your holiday meals with friends and family (or a peaceful meal by yourself). Limit distractions and eat with intention, honoring the people and effort that brought the food to your table.

If incorporating these strategies into your busy holiday schedule feels overwhelming, start with just one. Gratitude is about finding small anchors of peace and connection.