A season to practice gratitude

By Guest Columnist Dr. Stephanie Duguid

As the leaves change and Thanksgiving approaches, I’m reminded that gratitude is more than a seasonal sentiment.  It’s a wellness tool that can transform how we think, feel, and live every single day.  

For me, gratitude is not just about saying “thank you” once a year.  It’s about creating a lifestyle of appreciation that fuels both our physical and emotional well-being.

The Connection Between Gratitude and Health

Science continues to show that practicing gratitude isn’t just good for your soul.  It’s good for your body.  Studies reveal that those who make gratitude a daily habit experience lower blood pressure, better sleep, stronger immunity, and reduced anxiety and depression.  Gratitude changes brain chemistry.  It increases dopamine and serotonin, the same neurotransmitters that make us feel calm and content.

When we intentionally focus on what’s going right instead of what’s going wrong, our mindset shifts. We begin to see abundance instead of lack, possibilities instead of problems.  This shift improves our relationships, reduces stress, and builds resilience -- key ingredients for both leadership and personal wellness.

Thanksgiving: A Time to Reflect and Reconnect

November gives us a powerful reminder to pause and give thanks -- not just for what we have, but for who we are becoming. This time of year often brings family, food, and fellowship, but it can also bring stress, exhaustion, and comparison.  Gratitude is the antidote.

When we slow down to appreciate the little things -- a shared meal, a child’s laughter, a good night’s rest, we anchor ourselves in the present.  Gratitude brings peace in the chaos and joy in the ordinary. It reminds us that wellness is not found in perfection, but in perspective.

I’ve learned that even the most challenging seasons carry blessings if we take the time to look for them. Sometimes gratitude means saying “I’m thankful for what this taught me,” even when the outcome wasn’t what we expected.  Growth often hides in the moments that stretch us.

A Simple Gratitude Practice for Every Day

Practicing gratitude doesn’t have to be complicated or time-consuming. Here are a few of my favorite ways to make it part of daily life:

1. Morning Moments:  Before you start your day, name three things you’re thankful for -- before reaching for your phone.

2. Gratitude Journal:  Write down one positive thing that happened each day.  It builds a collection of joy to revisit on hard days.

3. The Thank You Habit:  Express appreciation to others often -- through a quick text, handwritten note or simple kind word.

4. Grateful Reflections:  End your day by asking “What went well today?” It helps your brain rest on positivity, not worry.

These small steps create big ripples.  The more you practice, the easier it becomes to find gratitude even in the smallest moments.

A Season to Be Thankful, A Lifestyle to Be Well

This November, as we gather around our Thanksgiving tables, let’s do more than give thanks for a day -- let’s make gratitude a daily practice. Whether it’s appreciating the people in our lives, recognizing our progress, or simply saying thank you to ourselves for showing up each day, gratitude is the heartbeat of wellness.

So as you carve the turkey and share stories with loved ones, take a moment to breathe, reflect, and smile. Gratitude truly is the bridge between health and happiness -- and it’s one we can cross every single day.

EDITOR'S NOTE:  Dr. Stephanie Duguid is owner of Do Good ProHealth (CPR Classes) and Do Good Leadership (motivational speaking, and leadership and success coaching).  She is also a Mississippi Health Ambassador.