Elizabeth Cronin: Give thanks every day -- it will make you more resilient

Thanksgiving invites us to reflect on all that is good, which can be challenging amid global and personal suffering. Should we be counting our blessings despite bad news?

According to research, the answer is "yes." Studies suggest that in times of trouble, an attitude of gratitude is helpful and even healthy.

Gratitude increases resilience, which is critical in times of trouble. Other benefits include better sleep, less stress, more positive emotions and enhanced relationships. People who find things to appreciate tend to be happier, and happier people tend to live longer.

Consider the often-cited study "Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life," by Robert A. Emmons and Michael E. McCullough in the Journal of Personality and Social Psychology in 2003.

Investigators divided 192 American undergraduate students into three groups. The first group was instructed to write down five things they appreciated each week for 10 weeks. The second group recorded five daily hassles instead. The third group documented neutral events.

The results showed that the gratitude group experienced significantly higher levels of happiness and life satisfaction.

This suggests that in times of trouble, it's helpful to acknowledge the people and things we take for granted. Doing an inventory of our blessings gives us hope and guides our attitude.

In his 1946 book "Man's Search for Meaning," Viktor Frankl, a psychiatrist who survived three years in a Nazi concentration camp, explored the power of choosing our attitude. He wrote that amid the problematic and dehumanizing conditions of the concentration camps, those individuals who found meaning in their lives were more likely to survive. The prisoners who were able to see beyond physical circumstances and recall what really mattered overcame despair and persevered.

Frankl's story remains popular today as a lesson. While we can't always control external events, we can choose our attitude and response.

Finding things that remind us of life's joy doesn't mean closing our eyes to suffering. It means seeing problems and noticing, or remembering, signs of beauty and love.

The COVID-19 pandemic deprived us of social interaction and disrupted our daily routines. Disconnected from the people and places that provide pleasure, many experienced a decline in mental well-being.

This was true for students of all ages throughout the United States. In the fall semester of 2020, as the pandemic persisted, 87 Wingate University students participated in a study investigating whether an intervention of gratitude would alleviate this decline.

Similar to Emmons and McCullough's approach, the researchers at Wingate placed students in either a gratitude or a control group. For 10 weeks, those in the gratitude group recorded five things they were grateful for, while the control group did nothing different. Both groups were evaluated at the beginning and end of the study.

Researchers found that those in the gratitude group improved. They were more likely to endorse feeling optimistic about the future and thinking they were handling their problems well. Those in the control group experienced a further decline in their mental well-being.

Even in terrible circumstances, we can choose how we respond. When we focus on the negative, we feel worse. After all, what we pay attention to expands.

Take, for example, the health of two plants that receive different levels of attention. The one that is watered, fertilized and cared for thrives, while the one that is neglected withers. If we want to be happier, we need to help positive thinking thrive and allow negative thinking to wither.

I suggest practicing gratitude. Regardless of where you are or the time of day, take 5 minutes to find things to appreciate. While it may feel uncomfortable or even mechanical at first, it yields results and gets easier the more you do it. 

Keep a journal and record three to five things you are thankful for each day. If you have trouble sleeping, try counting your blessings instead of sheep.

Every week, express your appreciation to someone. Go beyond a polite "thank you" and tell that person how and why their kindness is appreciated. 

Once a month, set aside time to review and reflect. Briefly note any problems. Then shift your attention to accomplishments, lessons learned or opportunities for the future. Savor moments of joy.

Be patient. It takes time for a habit to feel natural. In the face of things we cannot control, regularly giving thanks will improve your outlook and health far beyond Thanksgiving.