The Power of Gratitude
Gratitude is an amazing, free, and always accessible tool for improving mood in the moment and shifting mood patterns over time. Research continues to support what many people intuitively sense: intentionally practicing gratitude can create meaningful emotional change. According to UCLA Health, gratitude has been shown to reduce symptoms of depression and anxiety, improve overall life satisfaction, reduce stress, and even support better sleep. These benefits make gratitude a powerful complement to therapy in Ventura and any other mental health supports that you currently use.
Gratitude doesn’t require perfect circumstances or a forced positive attitude. Instead, it gently retrains the brain to notice what is already supporting you. Over time, this practice can soften negative thinking patterns and help build emotional resilience. If you’re feeling overwhelmed, anxious, or stuck in self-criticism, gratitude can be a simple and easy place to start.
How can you practice gratitude today? The goal isn’t to minimize your feelings, override what you know to be true, or to deny legitimate challenges in your life. Instead, gratitude is affirming and helps train the mind to look for what is going well so we can develop a more balanced perspective. It may help to place a hand over your heart or take a slow breath to shift your attention from your mind to your body.
1. Make a list.
Write down anything that comes to mind—big or small. This could include people, health, basic needs, moments of comfort, or things that made you smile today. Some people enjoy listing three items, while others find it helpful to go through the alphabet and name one thing for each letter. There is no right number; consistency matters more than quantity. Even noting one thing that you feel truly grateful for will start to retrain thinking patterns and can offer a shift in mood.
2. Use gratitude as an antidote to negativity.
If you notice yourself feeling irritable, low, or emotionally “off,” treat that as a cue to pause. Shifting to gratitude can sometimes bring surprising clarity. You might realize you’re dehydrated, overtired, or craving connection. Gratitude doesn’t erase the problem, but it can help you respond more compassionately to yourself.
3. Express appreciation to someone else.
Human connection is a powerful regulator of emotional well-being. Calling or messaging a trusted person to express gratitude can lift your mood and strengthen relationships. As a Ventura therapist, I often see how meaningful connection—paired with emotional awareness—supports long-term healing.
4. Pray or reflect.
Prayer doesn’t have to be religious. It can simply be a practice of acknowledging a connection to something larger than yourself. If prayer feels supportive but the word God or any religious imagery doesn’t fit, try offering thanks to nature, the universe, or even the ordinary objects you rely on in your daily life. If this practice doesn’t resonate, as in any of the others, it’s okay to skip it.
5. Focus on your body.
Your body works tirelessly for you. Thank your feet for carrying you, your lungs for breathing, or your eyes for noticing beauty. Gratitude toward the body can be especially healing for those working through anxiety, stress, or self-criticism.
If gratitude feels difficult or fleeting, that’s okay. Practices like this often become more accessible with guidance and support. Working with a Ventura therapist can help you integrate tools like gratitude into deeper emotional work. If you’re curious about therapy in Ventura and want support with anxiety, stress, or personal growth, I invite you to reach out and schedule a consultation. You don’t have to do this alone.
Happy gratituding 😊