Gratitude, Healing, and History: The Science and

Soul of Giving Thanks

As the golden glow of November settles over the mountains and the scent of cinnamon fills the air, our minds naturally drift toward gratitude. We share tables, pass plates, and pause to appreciate the people sitting beside us. There’s something profoundly grounding about that moment—the warmth of connection, the slowing down, the act of naming what we’re thankful for.

And yet, as we gather, it’s also important to remember that Thanksgiving’s origins are not purely celebratory. For many Indigenous peoples, this day represents loss, colonization, and erasure. Acknowledging that truth doesn’t take away from the beauty of gratitude—it deepens it. It invites us to hold space for complex emotions, to practice compassion, and to give thanks in a way that is both mindful and inclusive. Gratitude, when practiced intentionally, becomes a force for healing—both personally and collectively.

The Science of Gratitude

Gratitude isn’t just a feel-good buzzword; it’s a mental health superpower. Studies show that people who regularly practice gratitude experience:

• 25% fewer symptoms of depression and anxiety

• Better sleep quality and lower blood pressure

• Higher levels of resilience and optimism, even during tough times
• Stronger social connections and an increased sense of belonging

According to research from UC Berkeley’s Greater Good Science Center, practicing gratitude changes brain chemistry—it activates the prefrontal cortex, which is linked to decision-making and emotional regulation, and releases dopamine and serotonin, the “feel-good” neurotransmitters that help stabilize mood.

In short: gratitude rewires the brain to see abundance instead of lack.

Gratitude as a Daily Practice

Here are a few simple, evidence-based ways to weave gratitude into your everyday life—long after the turkey leftovers are gone:

1. The “Three Good Things” Practice
Each night, jot down three things that went well during the day. They don’t have to be big—sometimes “I saw the moon rise over Peak 8” or “my coffee was perfect this morning” is enough. This exercise, proven by Dr. Martin Seligman’s research, can boost happiness for up to six months.

2. Gratitude Letters
Write a letter to someone who has impacted your life, even in small ways. If you’re able, read it to them in person. Research shows that expressing gratitude directly can increase happiness by 20% or more—and strengthen the bond between giver and receiver.

3. Mindful Moments of Thanks
Before meals, during walks, or at the end of your workday, pause and take three deep breaths. Ask yourself: What’s one thing in this moment that I can appreciate? That small shift of awareness builds emotional balance and trains the brain to focus on what’s good, even amidst chaos.

4. Gratitude in Community
Gratitude grows exponentially when shared. Create a gratitude wall at work, in your family, or at a community event where people can post what they’re thankful for. When we witness others’ gratitude, our own sense of hope and connection expands.

5. Reframing Challenges
Gratitude doesn’t mean ignoring pain—it means seeing light through it. When facing stress, ask: What is this teaching me? What strength is this revealing? This mindset turns difficulty into resilience, and resilience into growth.

Beyond the Holiday

While Thanksgiving may serve as an annual reminder to pause and give thanks, the real beauty of gratitude is that it doesn’t need a holiday. Gratitude is a way of living—a daily choice to notice what nourishes us, to stay curious, to be present with the people and places that make our lives full.

Yes, the history of Thanksgiving carries pain, and it’s okay to acknowledge that discomfort. And, there’s also something sacred about people gathering to share a meal, to see and be seen, to reconnect after months of busy lives. That human impulse—to come together in warmth, love, and reflection—is worth celebrating.

So, as we move into the season of giving and light, let gratitude be your guide. Write it down. Speak it aloud. Live it in your actions. Let it be a thread that connects you to yourself, your community, and the world around you.

Because when gratitude becomes a practice—not just a passing sentiment—it has the power to heal, to connect, and to remind us of what’s most important: each other.

A Note from Building Hope

At Building Hope, we believe that gratitude is one of the simplest and most powerful ways to nurture mental well-being and strengthen community. This season, we invite you to practice gratitude not just in words, but in connection—by showing up for one another, reaching out when someone crosses your mind, and taking a moment each day to notice the good that surrounds you.

Gratitude reminds us that we are not alone. It reminds us of what is still good, still possible, still worth celebrating. As the holidays approach, may we all carry that warmth forward—together.