There is no doubt 2020 has been a whirlwind – a global pandemic, economic uncertainty, urgency around racial injustice, and political turmoil. Even with all of this unrest, there are signs that gratitude can serve as a powerful antidote and anchor for our collective well-being. We can still steady ourselves by focusing on the things we are thankful for and we can encourage our kids to also regularly practice gratitude.
Studies show that gratitude for kids can be a very powerful tool, with lots of benefits to mental and physical health. They include things like:
Higher levels of happiness and optimism
Improved sleep
Less stress and an improved ability to cope with stress
Fewer physical problems
Reduced depression
Less aggression
Increased self esteem
Improved resilience
Gratitude and grateful thinking are about expressing appreciation for the blessings in our lives, instead of becoming fixated on the negative aspects, and what we do not have. In other words, when we give more of our attention to the people, events, places, and things that we are thankful for, it can lead to the habit of feeling grateful and fulfilled.
Building a Gratitude Practice
There are many ways that we all can begin to incorporate more gratitude into our lives. Remember that when making any change in behavior, it is best to start small and gradually build over time.
Where to start
Encourage your child to chose one or two times per day they can devote to being grateful. A good time to consider is as they are falling asleep each night, to think of three things that happened during that day that they are thankful for, or they could try to think of the one thing they are most grateful for. It is best to be as specific as possible. Instead of saying “I am grateful for my family” think …“I am grateful my mom cooked my favorite dinner.” Or “I am grateful that my dad gave me a hug before bed.”
Gratitude Journal
Once they have practiced that, older children can upgrade to a Gratitude Journal. All they would need is 5-10 minutes each night or first thing in the morning, reflecting on all of the things in their life they appreciate. The act of writing it down helps to solidify in your mind the memories and experiences.
Gratitude as a family
Consider incorporating your family into the practice. When sitting down to meals, ask your family members one thing that happened today that they each feel grateful for. We tend to do this before Thanksgiving dinner, but we can also do this as we sit down with our take-out pizza.
Expressing appreciation for others
Encourage your kiddos to take opportunities in their day to express appreciation for others. They can write a thank you note to someone and send it in the mail!
It is important to note that gratitude is not the same as denial or wearing rose colored glasses. It does not dismiss or deny the very real things that are not ‘ok’ in our society. Instead, gratitude helps us to collectively notice and appreciate the beauty, the kindness, the love that surrounds us every day. Sharing our gratitude allows us to work together to find solutions and to maintain hope in the face of adversity.
Gratitude activities
Fun gratitude crafts and activities can help children and adults establish the habit of paying attention to the good things in life. When we are thankful for what we have, we are given more of what we are grateful for, and, can find greater happiness in life. I created some activities and printables below for your families to strengthen your gratitude muscles!!
Gratitude Scavenger Hunt
“Gratitude is the child of attention. When we stop to take in what’s before us, a single moment becomes suddenly divisible into thousands. As theologian and mental health nurse John Swinton writes, there is fast time and there is slow time. Fast time is deadlines and efficiency and workweeks. Slow time moves at the speed of love.”
30 days of Gratitude Challenge
I hope you and your family enjoy these activities! Feel free to share some of your experiences on Facebook and Instagram and tag us! Wishing you lots of love and light. Namaste- Cassy