Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
The fall season is the perfect time to cultivate an attitude of gratitude. As nature slows down and transitions, it invites us to reflect on the beauty of change and the importance of appreciating life’s simple gifts. The crisp air, colorful leaves, and seasonal traditions offer moments to pause and be thankful. Fall also brings opportunities to connect with loved ones during gatherings like Thanksgiving, encouraging gratitude for relationships and shared experiences. Embracing gratitude in autumn helps us prepare emotionally for the colder, darker months by fostering positivity, resilience, and a sense of contentment with what we have in the present.
Gratitude isn’t just a fleeting emotion; it’s a transformative habit with powerful benefits. Cultivating a mindset of gratitude can profoundly impact our mental, emotional, and even physical well-being. When we consciously focus on the things we are thankful for—whether small moments or life-changing opportunities—we become more present and aware of the good around us, even during difficult times.
Making gratitude a regular part of your life changes the way you experience the world. Research shows that people who practice gratitude are happier, more resilient, and better equipped to manage stress. When we express sincere gratitude:
· We feel happier and less anxious.
· We develop clearer thinking, improve decision-making, and learn better.
· We are more likely to show kindness in return, creating a ripple effect of positive actions.
· We strengthen relationships, build trust, and feel more connected to others.
A practical way to embrace gratitude is through daily affirmations—short, powerful phrases that replace negative thoughts with positive ones. Affirmations don’t just motivate; they shift your mindset toward appreciating life’s opportunities and challenges. Adding affirmations to your routine can help reinforce self-belief, gratitude, and emotional resilience. Try including one of these five examples or write your own:
1. I believe in myself.
2. I choose to be happy, no matter the circumstances.
3. My mistakes are opportunities to learn and grow.
4. I am in control of my emotions.
5. I am capable, kind, and worthy of good things.
Gratitude practices come in many forms. You could keep a gratitude journal, use an app on your phone to log moments of thankfulness, or reflect on three things you’re grateful for each morning or night. Families can also develop gratitude habits by sharing what they appreciate around the dinner table. These practices foster meaningful conversations and help everyone stay mindful of life’s blessings.
To further enrich your gratitude habit, you might ask yourself some thought-provoking questions each day:
· How did I show kindness today? Who was kind to me?
· What made me smile or brought me joy?
· What surprises or unexpected moments turned out to be positive?
· Who or what am I grateful for today?
· What gifts—whether material or emotional—have I given or received?
Building a consistent gratitude practice can unlock lasting benefits. Studies link gratitude to increased optimism, better sleep, stronger relationships, and greater resilience. It’s not just about noticing the good; it’s about rewiring your mind to find positivity, even in the face of challenges.
No matter where you are on your journey, remember that gratitude is a skill that grows with practice. Whether you start small or dive into deeper reflections, embracing gratitude can lead to a richer, more fulfilling life.
This week, try some of the affirmations mentioned today or create your own for a more intentional gratitude practice. After a week or two, you should be feeling more optimistic and in the holiday spirit. For additional resources and a recording of today’s episode, visit wvik.org/wellness. You can also subscribe to Wellness Wake Up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.
Resources
· Gratitude and Well-Being
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
· Gratitude and Emotional Resilience
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
· Neuroscience of Gratitude
Fox, G. R., Kaplan, R., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6, 1491.
