Be Well and Prosper

How to Practice Gratitude & Improve Your Family’s Mental Health

As parents, our goal is to provide our children with stability and a sense of normalcy, even when faced with uncertainty, fear, and change. This can be challenging.

In times of stress, we may not always control the circumstances, but we can channel our efforts into "controlling what we can control" and embracing gratitude for even the smallest moments that brighten our days.

Cultivating gratitude isn't just a feel-good practice; it also offers significant health benefits. Numerous studies highlight the positive impact of gratitude on our physical and emotional well-being, even benefiting children's happiness. The best part is that we can incorporate gratitude into our daily routines without adding more to our already busy schedules.

To instill gratitude in our children, it's not limited to teaching polite manners like saying "thank you." Here are five practical tips to nurture this habit in your kids:

1. Reflect on the positives of the day. Before bedtime, take a moment to share or write down something you and your family are grateful for, no matter how small. You can even create a "gratitude jar" to collect these moments. This practice enhances sleep quality and reduces symptoms like unexplained aches and pains, fostering a positive outlook.
2. Don't confine discussions about gratitude to Thanksgiving. Whether during a car ride or a family game night, engage in conversations about the people you're thankful for and why. Recognize positive qualities in others that make you feel grounded, loved, and secure. Such reflections can help manage anxiety and sadness more effectively.
3. Encourage sincere expressions of gratitude, both verbal and written. Help your children develop a habit of thanking others. Expressing gratitude boosts self-esteem, mental resilience, and positive social behaviours, such as helping, sharing, and volunteering – essential qualities in building resilience.
4. Promote acts of kindness toward others in need. Encourage your children and teens to actively participate in community service or support causes they're passionate about. Engaging in giving activities provides a sense of purpose and valuable life skills.
5. Lead by example. Demonstrate gratitude in your daily life, and your children will learn from your actions. Show appreciation regularly, and they will follow suit. Start by modelling positive behaviour and practising effective discipline techniques.

Incorporating a few minutes of daily gratitude practice into your family routine can significantly improve how you handle unexpected life challenges. It's particularly effective when part of an overall family wellness plan that includes healthy eating, sleep routines, screen time management, and regular physical activity. Don't forget to discuss gratitude and other ways to enhance your family's physical and emotional resilience during check-ups with your pediatrician.

Mr Ben Lawless

Researcher