With so many unfortunate or scary events going on in the world around us, it can be difficult at times to seek out the good. This may cause us to turn to unhealthy coping skills. What's yours? We all have them! Self-medicating? Over or under eating? Excessive shopping or spending? When things look bleak, we need something positive to turn to when it feels like there is nothing left. This is where gratitude can come into play in a powerful way.

The American Psychological Association defines gratitude as a sense of happiness and thankfulness in response to a fortunate happenstance or tangible gift. Gratitude is not only an action or something that we do but it is also a character trait and something that we can become. This is more than just the typical saying that we have all heard one too many times: "Look on the bright side." Gratitude is actively seeking out beauty, happiness, appreciation, and thanksgiving. Gratitude is a CHOICE.

The reason that gratitude is an impactful and beneficial coping skill is due to the way that it affects our brain. Expressing gratitude causes our brains to release more positive neurotransmitters such as serotonin, dopamine, and oxytocin and lessen the presence of the stress hormone, cortisol. This can help to improve symptoms of depression and anxiety, and even conditions like insomnia. Merely 15 minutes of writing grateful sentiments can improve our sleep quality due to the way it lowers our stress levels and assists us in relaxing. Our parasympathetic nervous system (the network of nerves that relax the body after periods of stress or danger) is activated when we are feeling grateful.

There are many ways to express gratitude. Here are a few options to get started:1.) Gratitude Journal: As you are winding down for the evening, take a moment to write down good things about your day. Its doesn't have to be major events! Even the simple things like having a good meal, talking to a friend, or experiencing beautiful weather are things to take note of. Try to name at least 3 good things and build from there if you can.2.) Gratitude Walk: Go for a walk and make a special effort to appreciate your surroundings. Tune into the sounds, smells, and sights around you and find things that you feel a sense of gratitude for. These are things that we typically miss or take for granted!3.) Gratitude Letter: Think of someone in your life who you are thankful for. It may be a family member, friend, or famous person that you look up to. Write a letter to them expressing the positive or admirable qualities that you see in them. Express what it is about those qualities that have moved you or inspired you. Then, it is your choice whether or not you want to send the letter!

What makes you feel grateful today??