Gratitude: A Mind Shift for Depression

As we approach the holiday of Thanksgiving in the United States, thoughts of gratitude become more frequent as many reflect on the year and all it has offered.  This sense of thankfulness could not come at a better time because during the winter months many people suffer from a type of depression called Seasonal Affective Disorder (SAD), which comes as the weather changes, days become shorter and the amount of daylight temporarily decreases.  Sometimes called the "winter blues" or "winter depression", this kind of mood change can be recognized by a lack of motivation, fatigue and a noticeable increase in feelings of hopelessness.  Thankfully, exercises in gratitude can work to counter the negative thoughts that sometimes accompany these symptoms of depression. 

Since feelings tend to follow our thoughts, it only makes sense that feelings of depression can accompany negative thoughts.  Therefore, finding ways to intentionally counter the seasonal symptoms of negative thinking in the winter is a very helpful method to having a mind shift that moves the thinking to a more positive place.

When symptoms of depression set in during the cold winter months, a good relapse prevention plan can help in coping with the temporary shift in mood, and can bring the mind back around to focusing on what you would prefer, and therefore bringing the mood around as well.  

Here are some ideas to help you make this cognitive shift into a more appreciative place, and give you a feeling of gratitude for Thanksgiving:

• Whatever the setting at the moment, take a look around and realize what things you are grateful for in your immediate surroundings.
• Think of the top three things that went well this year that could have been much worse.
• Consider the individuals that helped you this year, be it in their words, deeds, or gifts.
• When it comes to your health, notice all the things your body can do and where your health remains good.  What are you grateful for about your body?
• Do you have food, shelter, transportation, running water, warmth, and overall safety?
• Have you been able to experience something special this year, such as a trip, adventure, or even an unexpected visit from someone? 

Sometimes the things we are grateful for don't have to be very impressive, large, noticeable, or even grand.  That the door is fixed, or the faucet no longer leaks, or something as simple as finding your favorite pair of shoes you thought you'd lost or misplaced.  Moving the mind to these things on a regular basis helps to train the brain to go to more thankful places and spending time there helps the mood and gives you one more tool in your bag of tricks to counter balance the winter blues.

Several times a day, take a pause and push yourself to notice three things "right now" that you are grateful for

Thanks to sierralupe for the great photo