How to Have Gratitude when Life Seems Sad

According to a study published in the Journal of Occupational Health, participating regularly in brief activities that help you develop a sense of gratefulness “is known as one of the most effective positive psychological interventions.” That particular study focused on a population of working people, but the findings are the same in numerous other studies. 

At Hudson River Care and Counseling, our counselors often work with patients to break negative thought patterns and retrain the brain, and that’s one of the key aspects of cultivating a grateful mindset. For people who have depression, anxiety, experiencing relationship issues, dealing with PTSD, or numerous other mental health issues, practicing gratitude can be a powerful part of healing. 

The power of negative thinking

It’s human nature to amplify negative thoughts and feelings and minimize good ones. No matter who you are, you likely remember critical comments much more than compliments. 

For people who have conditions like depression and anxiety, negative thinking patterns can become dominant. How you think changes in these conditions and focus on the negative aspects of situations and problems. Often, thinking of the worst-case scenario, called catastrophizing, becomes automatic. 

Along with thinking negatively about current situations, you may find yourself dwelling on past negative events and worrying about future disasters. This is called rumination and can rob joy from the present moment. 

Gratitude can change the focus

Often, one of the big goals of therapy is interrupting that negative pattern of thinking. By practicing gratitude, you can change your focus. 

You can’t just be grateful every minute of every day. But even taking a few minutes consistently to think about what you’re grateful for can change your thinking. Some people find it helpful to name one thing they feel gratitude for when they catch themselves caught up in negative thoughts. 

Whether you write a short list of things you’re grateful for once a day or use gratitude to disrupt a negative thought pattern, you should know that gratitude is a tool, not a panacea. 

Some people feel guilty because they have so much to be grateful for. Gratitude is one way to give your brain something to do besides catastrophize and ruminate. 

How to be grateful when you’re sad

You may wonder how in the world you’re supposed to be grateful when you’re sad and it feels like the world is terrible. First, acknowledge that both things can be true. You can be sad but still glad the weather is nice, or you can admit the world has problems while also being aware that hot showers are lovely. 

You don’t have to think of big, life-changing things to feel gratitude. You may simply appreciate a beautiful sunset or recognize that you have certain privileges in the world. You can be grateful for a gentle breeze, a good meal, having a job you enjoy, being physically healthy, or even enjoying a pleasant view. 

By giving yourself permission to be grateful for small things, you can relieve some of the pressure of a gratitude practice. 

If you’re curious about how gratitude can help you improve your mental health, schedule an appointment with one of the experts at Hudson River Care and Counseling. We have locations in Teaneck and Hoboken, and we’re also happy to meet you virtually.