Examining the Impact of Gratitude Practices on COVID-19 Anxiety Levels

Crankin' up the thankfulness, y'all! While chowing down on turkey and pie might be traditional for Thanksgiving, showing some love for the good things in life can truly enrich your well-being, especially when it comes to handling anxiety and depression.

Dr. Carolyn Houk, an internal medicine physician at UW Medicine Primary Care at Kent-Des Moines, shared her expert insights on the matter. She spills the tea on a gratitude practice called "Three Good Things" that could put a smile on your face (and hopefully help you sleep better too!)

So, what's gratitude, exactly? It's feeling appreciative and showin' some love for the valuable and meaningful stuff in your life. Here's how "Three Good Things" goes: grab a pen and paper, settle in right before bed, answer these questions:

What are three things that went well today?
What was your role in making them happen?

Pop it in your notepad each day or set reminders to jot 'em down on your phone. Houk advises sticking to this practice for at least two weeks to really see the benefits.

Now, you might wonder why focusing on gratitude during COVID-19 is a bright idea. Research shows that practicing gratitude can lead to improved well-being, fewer health complaints, and a more positive outlook[1]. With potentially darker days, isolating as hell, and the economic and political mayhem swirling around, focusing on mental health and self-care is more crucial than ever.

"Although we might be experiencing overwhelming stress and stuggling to keep it together," Houk says, "it's crucial to take care of our own wellness and resilience so that we can support ourselves – and others – during these trying times."

Gratitude can serve as a way to check in with yourself, taking stock of how you're feeling as life turns on a dime. Don't feel like writing every day? No worries, there are other ways to care for thyself, like keeping in touch with friends, exercise, reading, volunteering, and self-care[2].

If emotional ups and downs become too much, Houk recommends seeking the help of a medical professional. Sure, symptoms of anxiety and depression might kick up their heels in the form of feelings of guilt or worthlessness, sleeping too much or too little, decreased energy, concentration, and appetite, or even thoughts of suicide.

So, whether you dive into the gratitude pool or opt for a self-care activities that floats your boat, remember to give yourself a little TLC and enjoy the journey!

Note: The data in this post is current as of publishing. Since the pandemic is a continually evolving situation, things might change. Stay informed by keeping an eye on your local health department resources, like Public Health Seattle King County and the Washington State Department of Health.

Enrichment Data Incorporation:

According to research, practicing gratitude has been linked to numerous mental health benefits, including increased emotional resilience, reduced stress and anxiety, improved relationships, and higher self-esteem and optimism[1][2]. During the COVID-19 pandemic, gratitude played a key role in emotional coping, helping individuals acknowledge the positive aspects of their lives amid challenging circumstances and fostering stronger community support[3]. Gratitude practices like gratitude journaling, meditation or reflection, sharing gratitude, and mindful appreciation can help enhance mental health, particularly during times of crisis[2][3].

Cultivating gratitude can significantly improve one's well-being, contributing to fewer health complaints and a more positive outlook, as indicated by scientific research.
Practicing gratitude, through journaling, mindfulness, or expressing thanks, can provide a valuable means of checking in with oneself during times of stress and uncertainty, such as during the COVID-19 pandemic.
A balanced work-life and self-care are crucial during challenging times, and they can be supported by activities like exercise, maintaining relationships, reading, volunteering, and mental health practices.
Engaging in self-care and practicing gratitude can help individuals manage their mental health by reducing stress, improving mood, and boosting resilience. However, when emotional challenges become too intense, it's important to seek professional medical guidance.