Thanksgiving

Jessica Chang, MHC-LP

November is often a time filled with reflection and introspection and includes the national holiday of Thanksgiving*. During this time, a seemingly inescapable spotlight is shown on gratitude. Gratitude is the quality of being thankful and is a way for people to acknowledge and appreciate the goodness in their lives. Gratitude is generally seen as a positive emotion and has been shown to be linked to myriad mental, social, and physical health benefits. However, not everyone feels positively towards the star of the show. A variety of sentiments, not just positive ones, can come up during this holiday including sadness, anxiety, depression, loneliness, and grief to name a few. Especially when the world feels like it is on fire, gratitude may be felt with the accompaniment of guilt, shame, despair, etc. The following article will address the psychology and neurobiology of gratitude as well as offer tips in managing Thanksgiving Blues and cultivating gratitude, considering the potential complex emotions that may come with this day.

*Although some may regard this holiday as Thanksgiving, the author would also like to acknowledge this holiday as The National Day of Mourning in remembrance and recognition of the land theft, genocide, and poverty that Native Americans have faced since European settlers arrived 400 years ago. It is essential to the liberation of the historically oppressed and in forming a better, more just future to acknowledge the true history behind Thanksgiving.

Here are a few sources to begin learning: 

1. https://www.thinkglobalhealth.org/article/remembering-honoring-and-educating-national-day-mourning

2. https://blog.nativehope.org/what-does-thanksgiving-mean-to-native-americans#:~:text=Long%20before%20settlers%20arrived%2C%20Native,communion%20with%20nature%20and%20others.

3. https://www.potawatomi.org/blog/2020/11/25/the-true-dark-history-of-thanksgiving/ 

The Psychology of Gratitude

Much of the robust research on the psychological effects of gratitude has been conducted within the field of positive psychology. Findings have shown that those who consciously recognize and are intentional about feeling gratitude experience various mental, physical, and social health benefits. Weekly journaling about gratitude has been associated with increased optimism and having a more positive outlook on one’s own life. Additionally, a study has shown that in comparison to those who wrote about sources of aggravation, participants journaling about gratitude were found to exercise more and have fewer visits to doctors. Other research has investigated how being grateful can improve relationships.  In one such study involving couples, results showed not only more positive feelings towards one’s partner, but also more comfortability in expressing concerns about their relationship for those who took time to express gratitude for their partner. Outside of romantic relationships, studies have shown increased employee motivation and work efforts upon expressed gratitude from managers and company leaders. Research suggests that gratitude has deep roots in human evolution and continues to manifest in our brains and DNA as well as in child development (more information on this and the evolutionary origin of gratitude can be found here). 

In all, gratitude contributes towards people focusing on and appreciating what they have in the present, and it often allows one to recognize sources of goodness coming into their life from outside of themselves.  Being thankful may assist in connecting individuals to other humans, nature, and/or causes and powers greater than themselves and lead towards a cycle of giving and receiving thanks, empathy, and compassion.  

Gratitude and the Brain

Studies from neuroscience have provided evidence of gratitude as an intrinsic component of the human experience as specific brain areas and neural mechanisms likely involved in experiencing and expressing gratitude have been identified.  Relevant identified areas include the right anterior temporal cortex and the right inferior temporal gyrus.  Neurotransmitters dopamine and serotonin, crucial in experiencing positive emotions,  have also been positively associated with expressing and receiving gratitude.  The hippocampus and amygdala, the two main regions regulating emotions, memory, and bodily functioning, and parts of the limbic system which is responsible for all emotional experiences, are also activated with feelings of gratitude.  Further, studies have shown better sleep and decreased stress in those who actively practice feeling gratitude, most likely connected to activation of hypothalamic regulation and reduction in cortisol levels.  

Neural responses to gratitude include not only increasing positive emotions but also managing negative emotions (e.g. guilt, shame, violence) and reducing symptoms of depression and anxiety.  This may be helpful to note not just in fostering gratitude but also in experiencing Thanksgiving Blues. 

Tips on Handling Thanksgiving

Managing Thanksgiving Blues

1. Tune into what you are feeling and give yourself permission to feel less advertised emotions.  Practice accepting your feelings and notice how you may be able to prioritize self care.  Be mindful of triggers that may contribute towards negative emotions and think about healthy coping strategies preemptively (e.g. setting boundaries, planning your exit from events ahead of time, create plans you can look forward to, etc.).

2. Reframe expectations.  Create your own vision of what Thanksgiving looks like for you outside of what is depicted in mainstream media.  By moving away from unrealistic expectations, one may find more space to move around in and find comfort in real life experiences.  You can create your own meaning behind the holiday or leave meaning and value out of Thanksgiving in totality.

3. Be open to receiving gratitude from others.  If you are spending the holiday with others and do not feel inclined to give thanks or express gratitude, consider remaining open to others’ expression of gratitude towards you.  Receiving gratitude has been shown to increase heart rate and immune system and raise levels of dopamine, oxytocin, and serotonin - “feel-good” hormones. 

Ways to Cultivate Gratitude

1. Keep a gratitude journal.

2. Be mindful of and intentional in regularly thinking about what you appreciate within and outside of yourself.

3. Express your gratitude towards others.

Conclusion

Thanksgiving can be served with many sides of complex emotions.  Here is a reminder that there is room to experience multiple complex emotions at once, even if they feel opposing towards each other. Be mindful of the past and own your agency in creating your present and future. Speaking with a therapist may be helpful in sorting through these feelings and acknowledging your wants and needs in a nonjudgmental and supportive space. In addition, they can assist in providing space to reflect on, name, and foster feelings of gratitude or otherwise which may be coming up along with the holiday.

Sources

1. Cherry, K. (2021). What is Gratitude? Verywell Mind.

2. Chowdhury, M. (2019). The Neuroscience of Gratitude and Effects on the Brain. Positive Psychology.

3. Giving thanks can make you happier. (2021). Harvard Health Publishing.

4. Serani, D. (2022). 7 Ways to Cope With Thanksgiving Blues. Psychology Today.