Looking Back on the Year: Practicing Gratitude
As the year comes to a close, we often find ourselves reflecting on the events that unfolded, how we felt throughout the year, what we accomplished, and what we hope the next year will bring. For some, the year has been kind, marked by good health, safety, career progression, and personal growth. For others, it may have been lackluster, with little to celebrate, or even filled with difficult challenges, chaos, grief, or trauma.
With the holidays upon us, it’s easy to get caught up in the busyness of gift shopping, preparing for trips, and planning family gatherings. These are all important priorities, but do you notice your energy depleted, leaving you feeling burned out by the end of the year? Often, we don't realize the toll that the demands and distractions of the season can take on us. Instead of experiencing the joy and peace we usually associate with the holidays, we find ourselves feeling overwhelmed and exhausted.
One of the most effective ways to navigate this busy time is by intentionally incorporating gratitude into our holiday plans. Practicing gratitude helps shift our focus and redirects our energy from anxiety or loneliness. As Aesop wisely said, "Gratitude turns what we have into enough." Gratitude has the transformative power to change our mindset, helping us to recognize and appreciate the blessings in our lives, and fostering contentment and peace.
What a beautiful way to reflect on the year — by embracing gratitude and celebrating the small and big blessings that have shaped our journey.
So, how can we practically apply gratitude in our daily lives?
Keep a Gratitude Journal: As you count down the days to the end of the year, take a moment each day to jot down the things you're grateful for. Reflecting on your blessings helps cultivate a mindset of thankfulness.
Express Your Gratitude: Take your gratitude a step further by sharing it with the people who matter most to you. Whether through a heartfelt thank-you note, a thoughtful gift, or simply a kind message, expressing gratitude strengthens connections and shows others how much they are appreciated.
Practice Mindfulness Meditation: Set aside time to relax, reflect on the past year, and ground yourself in the present moment. Mindfulness allows you to appreciate the now and helps bring clarity and peace during busy times.
Cherish Family Time: Dedicate intentional time to connect with your loved ones. Share significant memories, photos, and cherished items that bring your family closer. These moments create lasting bonds and remind everyone of the joy of togetherness.
Give Back: If you feel you have extra to give this holiday season, show your gratitude by contributing to your community. Volunteer or take part in outreach efforts to experience the fulfillment that comes from giving back.
Show Kindness and Respect: One of the most powerful ways to demonstrate gratitude is through action. Be intentional about how you treat others—whether it's your family, friends, retail workers, or even strangers. Start incorporating kindness and respect into your daily interactions, and carry that practice into the new year.
Brené Brown, an academic and researcher, studied the connection between gratitude and joy and highlighted that practicing gratitude is the key to experiencing deeper, more genuine joy in life. This is why it's important to prioritize gratitude, especially during this season. By adopting this practice now, we can cultivate healthier habits for the coming year and live more fulfilling, content lives.
Christina Han, MA, LMFT
Helping individuals, families, and teens overcome life’s challenges and find healing. Christina is in Midland Park, Fort Lee, and telehealth. Sessions are available in English and Korean.