article by Maria Weidich with Gwen Felten, M.A., LCPC.

What if the simple act of saying thank you could lower your stress, help you sleep better, and even add years to your life? Science says it just might. More than a polite gesture, gratitude is proving to be a powerful prescription for both mental and physical well-being, and November is the perfect time to reap its benefits.

WHAT IS GRATITUDE?

But before we dive into the science, let’s look at what gratitude really means. Gratitude is defined as both an emotion and a habit. As an emotion, it’s a feeling of thankfulness or appreciation. As a habit or practice, it’s acknowledging those same positive experiences, be it through journaling, saying thank you, or performing acts of kindness.

Gwen Felten, a Licensed Clinical Professional Counselor practicing in the Billings community for nearly 30 years, defines gratitude as simply giving thanks for the things we appreciate in life. When you express these thoughts, you change your mindset, Gwen said. “And when you change your mindset, you rewire your brain.” For many, practicing gratitude comes second nature this time of year. Though it’s a great place to start, gratitude doesn’t have to stay at the holiday table.

YOUR BRAIN ON GRATITUDE

When we practice gratitude, our brains and bodies respond in remarkable ways. Gratitude activates the brain’s reward system, particularly the prefrontal cortex and areas linked to dopamine and serotonin, those feel-good, mood-boosting neurotransmitters. At the same time, practicing gratitude reduces activity in the part of the brain tied to stress and fear.

Physiologically, this shift lowers the stress hormone cortisol, which in turn can help reduce depression and anxiety, thereby improving blood pressure regulation, enhancing immune function, and promoting better sleep. Even small daily practices like keeping a gratitude journal or noticing moments of joy can train the brain to focus on positive experiences. In time, this rewiring has been shown to boost self-confidence, increase resilience and foster a more optimistic outlook on life.

In short, saying thank you doesn’t just feel good; it sets off a chain reaction that benefits both mind and body.

START SMALL AND STAY AUTHENTIC

It’s important to distinguish between genuine gratitude and toxic positivity. Toxic positivity is the pressure to “look on the bright side” or “just be grateful” in ways that minimize real struggles. Genuine gratitude, on the other hand, makes space for both hardship and thankfulness to coexist. It says: “This season is really hard, and I’m still grateful for small moments of comfort.” Gratitude simply focuses on the things that bring meaning, comfort and joy alongside life’s difficulties.

“I always tell my clients you have to be realistic,” Gwen said. “We don’t have to turn a blind eye or have rose colored glasses on, but we need to find the balanced thoughts.” While Gwen cautions her clients from denying bigger issues, gratitude can create an effective mindset shift.

Rather than searching for silver linings that don’t feel true, start small: a warm blanket on a cold night, a supportive friend who checked in, or even something as simple as making it through a tough day. Remaining authentic honors your real feelings while still opening the door to hope and healing.

Gwen encourages her clients to pause and notice how their body responds when they shift their mindsets to one of gratitude. “Your nervous system calms down, you don’t feel angst in your chest, the tightness in your throat goes away, you’re breathing a little better; and it’s not automatic, our brain wants to focus on the negative, but gratitude helps shift that response.”

PRACTICING GRATITUDE DURING HOLIDAY HUSTLE

With its endless to-do lists, busy schedules, and inflated expectations, the holiday season can leave even the most festive feeling overwhelmed. Through gratitude, redirecting focus from something negative or lacking to what’s present strengthens the pathways tied to optimism, resilience, and joy. Gwen points out that something as ordinary as the annual office Christmas party can be reframed, not as an obligation to dread, but as a gesture of gratitude for steady work and a dependable paycheck. Likewise, gathering with extended family might stir up stress, but focusing on the gift of having loved ones to share a meal with can transform the experience into something more meaningful.

In this way, gratitude is more than a feeling; it’s a practice that can reshape how we think, how we foster relationships, and ultimately, how we live. Instead of racing through the season, pausing for small moments of thankfulness can restore perspective and calm. Small yet effective practices not only ease stress but also bring deeper meaning and connection to the season.

GIVING THANKS, YEAR-ROUND

While Thanksgiving is a time for reflection, practicing gratitude shouldn’t just be seasonal. Making it part of everyday life can reduce stress, strengthen relationships, and prepare us for life’s challenges. The practice is simple and the benefits are profound. Just a few minutes of gratitude each day can help you feel calmer, healthier and more connected all year long.

5 Therapist-Approved Ways to Practice Gratitude Daily

30 Day Gratitude Challenge

Take 1-3 minutes each day to meditate or journal on all that you are grateful for. They can be big wins or small joys.

Practice With Action

Tell someone you appreciate them, let someone go ahead of you in line or provide a random act of kindness. Weave gratitude into action.

Gratitude Pause

When you feel stressed, take a 30-second pause to notice one thing around you that brings comfort or ease.

Gratitude Jar

Keep slips of paper nearby where family members can write what they’re grateful for. Read them aloud regularly, or share them on Thanksgiving Day.

Bookend Your Day

Begin the morning by naming one thing you’re looking forward to, and close the evening with one thing that went well.

Originally printed in the November 2025 issue of Simply Local Magazine

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