December 2, 2025 ’Tis the season to give thanks. As the holidays approach, it can feel like everyone around us expects constant cheer, gratitude, and good spirits. Thanksgiving rolls into Christmas, then New Year’s – it’s a nonstop celebration of joy and abundance. But for many people, this season is anything but easy. For some, it’s a lonely stretch of months that highlight who or what’s missing. For others, the holidays bring family tension, financial pressure, or the resurfacing of painful memories. Still others may be struggling with grief, depression, or simply the winter blues. Whether you love this season or secretly can’t wait for it to be over, one thing remains true: gratitude is powerful. Research shows that intentionally practicing gratitude can have profound effects on your mental health, emotional well-being, and even your physical health. And when life feels uncertain or overwhelming – such as during an unplanned pregnancy – gratitude can become an anchor that helps you stay grounded and hopeful. Let’s explore the connection between gratitude and mental health, how gratitude works in the brain, and five meaningful ways you can build a daily gratitude habit. What Is Gratitude, Really? Gratitude is often mistaken for just a fleeting feeling of thankfulness. But in reality, it’s much deeper than that. Gratitude defined is “the quality of being thankful; readiness to show appreciation for and to return kindness.” Notice that gratitude is a quality – something that can be developed, strengthened, and practiced. That’s good news for anyone who doesn’t naturally feel grateful or positive, especially when going through a difficult season like an unplanned pregnancy or mental health struggle. Gratitude is a skill you can grow, one moment and one thought at a time. According to Dr. Ashley J. Smith from the Anxiety & Depression Association of America, gratitude can be a “mental health game changer.” She explains that regularly focusing on gratitude teaches your brain to “notice and appreciate the little things in life,” which can shift your overall outlook and reduce symptoms of anxiety, anger, and depression. Gratitude helps us see what’s right in our lives, even when there’s plenty that feels wrong. It’s not denial – it’s perspective. How Gratitude Helps Mental Health People who struggle with anxiety or depression often fall into negative thought loops. These are patterns that highlight problems, minimize positives, and focus on fears about the future or regrets from the past. Gratitude works as a kind of mental habit reversal, helping your brain form new, healthier pathways. By intentionally focusing on things that are good, helpful, or hopeful, however small, you begin to interrupt the anxious and depressive cycles that drain your energy and joy. Over time, gratitude can literally change how your brain perceives and processes the world. Imagine it like this: If your default mindset is “I never have enough,” gratitude shifts it toward “I have what I need today.” If your thoughts often say “I can’t handle this,” gratitude helps you notice, “I’ve made it through hard things before.” Gratitude doesn’t erase your challenges; instead it strengthens your mental health so you can face them with resilience and peace. 5 Mental Health Benefits of Gratitude 1. Gratitude Boosts Happiness Even one simple act of gratitude – writing down three things you’re thankful for or sending a kind text – can increase happiness and decrease depressive symptoms. Over time, this practice helps rewire your brain to seek out positive experiences more naturally. Grateful people report feeling more joy, optimism, and satisfaction with life. They’re also more likely to experience moments of contentment, even when life is far from perfect. 2. Gratitude Reduces Stress and Anxiety Stress often comes from focusing on what’s uncertain or beyond our control. Gratitude pulls your thoughts back to the present moment. When you pause to notice what’s good right now—a warm meal, a supportive friend, a quiet evening – it calms the body’s stress response and helps regulate emotions. This effect can be especially meaningful during an unplanned pregnancy, when emotions and fears about the future can feel overwhelming. Practicing gratitude helps create mental space for peace and perspective. 3. Gratitude Strengthens Physical Health In a University of Miami study, participants who kept weekly gratitude journals for 10 weeks were more optimistic, exercised more often, and had fewer doctor visits than those who focused on daily frustrations. Gratitude lowers blood pressure, improves sleep quality, and boosts immune function. In other words, being thankful doesn’t just make you feel better – it can actually make you healthier. 4. Gratitude Improves Relationships Whether it’s a romantic partner, a friend, a coworker, or a family member, expressing gratitude strengthens your connections. Saying “thank you” or recognizing someone’s effort fosters mutual respect and appreciation. When you show gratitude, you’re telling others: I see you, I value you, and you matter to me. That kind of affirmation builds trust and emotional safety – both vital for healthy relationships and mental well-being. If you’re navigating an unplanned pregnancy, gratitude can also deepen your support system. Taking time to thank the people who walk beside you – friends, family, or your care team – reminds you that you’re not alone. 5. Gratitude Builds Emotional Resilience Life rarely goes exactly as planned. Whether you’re dealing with family conflict, job stress, health concerns, or the unexpected news of pregnancy, gratitude gives you the emotional tools to endure and adapt. Research from Mental Health First Aid shows that people who practice gratitude regularly are less likely to be deeply affected by life’s difficulties. Gratitude doesn’t remove pain—it helps you keep perspective through it. By focusing on what’s still good and meaningful, gratitude creates a buffer against despair and helps you recover faster from emotional setbacks. Practical Ways to Practice Gratitude If you’re wondering how to actually make gratitude a habit, here are a few easy ways to start: 1. Keep a Gratitude Journal Write down three things you’re grateful for each day – big or small. This simple practice trains your brain to look for positives and gives you something uplifting to reread when life feels heavy. 2. Send Thank-You Notes Reach out to someone each week to express appreciation. It could be a handwritten note, a quick text, or a phone call. Letting others know you’re thankful for them strengthens your connection and brightens their day. 3. Celebrate Small Wins We often wait for big achievements before celebrating, but small victories matter too. Did you finish a project? Get through a tough day? Show up when you didn’t feel like it? Take a moment to acknowledge it. 4. Create Gratitude Reminders Surround yourself with visual prompts – a sticky note on your mirror, a quote on your wall, or a “gratitude jar” where you collect daily notes of thankfulness. Seeing reminders helps keep gratitude front and center. 5. Share Gratitude Aloud Before meals, at bedtime, or during a walk, take a moment to say out loud what you’re thankful for. Speaking gratitude has an even stronger impact on your mood and mindset. Gratitude Doesn’t Mean Ignoring Pain Sometimes, people mistake gratitude for forced positivity. They might say things like: “You should be grateful – it could be worse.” “At least you have a job/family/health.” “Other people have it harder.” While those statements may come from good intentions, they can make you feel guilty for having real emotions. True gratitude doesn’t dismiss pain – it coexists with it. You can be both grateful and grieving. You can love your life and still wish parts of it were different. You can appreciate the blessings you have and still acknowledge that life is hard sometimes. Practicing gratitude through that tension is where the real transformation happens. It allows you to hold both truth and hope in the same hand. Gratitude and Unplanned Pregnancy When you’re facing an unplanned pregnancy, gratitude might feel impossible. You may feel scared, confused, or unsure about what comes next. Those feelings are valid. Gratitude doesn’t erase them—but it can help you process them with more peace. Practicing gratitude in this season might look like: Thanking your body for the strength to carry life, even when you’re exhausted. Being grateful for a friend or counselor who listens without judgment. Appreciating the chance to pause, reflect, and consider your next step. Gratitude gives you a mental and emotional anchor when everything feels uncertain. It helps you notice the support, resources, and hope available around you. At Clearway Clinic, we understand that an unplanned pregnancy can feel overwhelming. You don’t have to face it alone. Our caring team can help you confirm your pregnancy, explore your options, and connect with resources designed to support your physical and mental health. Choosing Gratitude This Holiday Season This holiday season, don’t pressure yourself to feel joyful every moment. Instead, choose gratitude – simple, steady, and sincere. Gratitude won’t erase your pain or solve every problem, but it can soften your heart, strengthen your spirit, and give you peace in the middle of uncertainty. Whether you’re celebrating new beginnings or coping with an unexpected challenge, remember: gratitude and mental health go hand in hand. Practicing gratitude daily can help you find hope, healing, and light – even in life’s hardest seasons.
