In a world that often moves at an unrelenting pace, where stress and challenges abound, cultivating gratitude can be a beacon of light guiding us towards mental well-being. Beyond a mere expression of politeness, gratitude holds profound implications for our mental health, influencing our emotions, relationships, and overall outlook on life. Let’s take a look at just how healthy being grateful can be.
Being grateful is emotional state of being that goes beyond the polite "thank you." Research in positive psychology suggests that expressing gratitude triggers the release of dopamine and serotonin, neurotransmitters associated with happiness and pleasure. These chemical reactions in the brain contribute to an improved mood and a sense of well-being. Some research has even shown found that individuals who practice gratitude regularly experience lower levels of depression and stress.
When we express gratitude, whether through words or actions, we strengthen our connection to others, which is also good for our mental health.  Research by psychologists Sara Algoe and Jonathan Haidt suggests that expressing gratitude not only enhances the giver's well-being but also benefits the recipient and improves the overall relationship. Acts of gratitude create a positive feedback loop, creating an environment where individuals feel valued and supported.
Studies have also shown that practicing gratitude is associated with improved physical health. The positive emotions linked to gratitude have been linked to a reduction in inflammation, blood pressure, and even the strengthening of the immune system. Furthermore, people who maintain a grateful outlook tend to engage in healthier behaviors. They are more likely to exercise regularly, get sufficient sleep, and make better lifestyle choices.
Gratitude can play a role in cultivating resilience as well. When faced with setbacks, individuals who can find elements to be thankful for are better equipped to bounce back. A study conducted by psychologists Michael McCullough and Robert Emmons found that individuals who maintained a gratitude journal were more resilient in the face of stress and adversity.
Incorporating gratitude into our lives doesn't require grand gestures; small, consistent practices can make a significant impact.  With the New Year just around the corner, why not focus on cultivating gratitude this holiday season?  Here are some practical tips for cultivating gratitude:
1. Gratitude Journaling: Set aside time each day to write down things you are grateful for. If you’re like me, you can buy yourself a beautiful new journal and a fancy pen in a color that makes your heart sing.
2. Focus on Expressing Gratitude: Take the time to express your appreciation to others. Write an old-fashioned, heartfelt thank-you note and drop it in the mail.  Or simply make an effort to acknowledge the things that your co-workers or family members do that make your life easier or more pleasant. Set a goal for yourself to express your gratitude to three new people each day this week.
3. Mindfulness: Incorporate gratitude into mindfulness practices. During meditation or moments of reflection, focus on aspects of your life that evoke feelings of gratitude.
4. Create a Gratitude Board: Start a new bulletin board at work, school or home where everyone can contribute.  Leave a pad of sticky notes and a pen nearby and invite everyone to participate in filling the board with things, people or experiences that they are grateful for.  Feeling creative? Offer cutouts of stars, hearts or leaves instead of sticky notes for a more eye appealing display.
5. Give Thanks for Freedom: Be grateful for our freedoms by writing a thank you note to a veteran or member of our armed services who makes our freedom possible through their sacrifices.  For the past 8 years, Crossroads Chiropractic has partnered with A Million Thanks to deliver your notes overseas - just drop off your letter to any of our locations and it will be mailed with our next shipment to our troops!
Gratitude can be powerful tool for good, enhancing our own mental health while at the same time positively impacting the people around us. Building a more grateful heart can improve our social connections, physical well-being, and resilience in the face of challenges. Gratitude can be lifechanging, and it’s free and contagious. Pass it on!

The holidays are upon us once again, and it’s time to buy or make those thoughtful gifts. But who needs another necktie, itchy sweater or jelly basket? Let’s give a gift of health this year! Here are ten ideas that are sure to bring a smile, a moment of relaxation, or improved well-being to your loved one this holiday season.

1. Thera-cane ($39) This hook-like trigger point massager allows them to target those hard-to-reach knots in the back and shoulders, applying deep pressure with little effort. This green knobbed cane is a life-saver for anyone with tight shoulders or back pain.
2. Portable blender bottle ($49) a re-chargeable blender makes it easy to drink a freshly made, healthy, protein drink while away from the kitchen, whether it’s at the office or during a hotel stay.
3. Foam Roller ($16) High density foam rollers are great for balance, strengthening and stretching.  They can also be used for soft tissue release. Easy to learn to use with free online instructional videos.
4. Tea Infuser Mug ($15-$33) This mug comes with a stainless-steel infuser that is more secure and easier to use than the ball-on-a-chain loose leaf tea infuser. Pair this gift with a box of green tea to gift your friend with anti-oxidants. Green tea may help with fat burning, improve cognitive function and protect against heart disease.
5. Desk sized humidifier ($15-$25) Adding water to the air can help people who suffer from dry skin, irritated eyes, sinus headaches and bloody noses.  They can also help keep the skin and hair moist, reduce snoring and may even reduce your risk of catching the flu.
6. Weighted blanket ($75-100) Weighted blankets stimulate deep touch, and may help in relaxation, anxiety relief and improved sleep for some people. 
7. Puzzle and/or Puzzle Book ($7-15) Doing puzzles, word searches and logic problems can help keep our brain sharp and may help preserve memory and reasoning skills as we age.
8. Hatch Restore Sound Machine and Sunrise Alarm Clock ($129) Use the sleep routine function to help you wind down at night, then ease yourself awake with a sunrise alarm that mimics a natural sunrise in the morning.  Yearly subscription needed to use all of the features of Hatch.
9. Silk Pillow Case ($29) These pillow cases absorb less moisture from your skin than cotton, helping prevent itchy and dry skin. Their smooth texture can reduce tangles and frizz in their morning mane too.
10. Eucalyptus Essential Oil Shower Steamers ($22) Fill their shower with spa-like aroma and find relief from nasal congestion.  Just place the puck in the shower where it is not fully submerged and enjoy an elevated shower experience.

It’s never too early to get started.  Plan your nice-list now to avoid the stress of last-minute shopping and the holiday frenzy.  And while online shopping is quick and easy, I urge you to shop local whenever possible.