‘Tis the season to be thankful. Research shows that practicing gratitude reduces stress, boosts mental and physical health, and increases happiness.

Leo Martinez discovered the power of gratitude during a particularly difficult time in his life. Rather than dwell on his challenges, a therapist encouraged him to “stay in gratitude.” During morning runs, Martinez made a habit of thanking God for as many things as he could think of, from the light on his face and the sound of his heartbeat to his friends and family.

“There simply was no room for that psychological war field if I focused on the moment and expressed my gratitude,” he says. Now a clinical therapist, Martinez and his wife, Sabine, recently opened Mind Garden (mindgardenfolsom.com) to help others find greater fulfillment in life.

Read on for 10 ways to nurture an attitude of gratitude and invite more joy into your life.

FILL YOUR CUP

Not the journaling type? How about jotting down things you’re grateful for on a slip of paper and dropping it in a gratitude jar? This is a simple yet powerful way to cultivate a positive mindset and focus on the good things in life—and a great activity to do with kids. Use whatever jar you have on hand and watch as the container—and your heart—fill up.

SAY THANK YOU

A sincere thank you goes a long way. It makes others feel valued and reminds you of all you have to be thankful for. Now and then, take the time to send someone a thank you note. Make it extra special with a handmade card by El Dorado Hills-based artist Jill Nieporte (jillcate.com/collections/thanks) or personalized stationery by Auburn-based artist Cynthia Cranney (etsy.com/shop/tinklebunstudio).

WRITE IT OUT

Make a daily habit of writing down things—both big and small—for which you are grateful. A gratitude journal can be as simple as a spiral-bound notebook. Need a nudge? Try “Rupi Kaur's Writing Prompts Gratitude” card deck, available at Ruby’s Books in Folsom (rubysfolsom.com), or download a printable gratitude planner from Placerville-based artist Sondra Seely (etsy.com/shop/creativeretrodesigns).

MEDITATION MATTERS

Find time each day to slow down and reflect on the good things in life. Mind Garden’s Martinez suggests this simple practice: Take a few deep breaths and consider three things you can touch that make your life easier, two sounds that bring you comfort, and one memory that brings you joy. “There are many ways to practice gratitude meditation,” he says, “and that, ironically, is something we can be grateful for.”

THANK A TEACHER

If you have school-age children or grandchildren, consider donating much-needed classroom supplies, such as tissues, disinfecting wipes, and pencils. Or thank a teacher for all of their hard work by surprising them with a gift card to a favorite restaurant or shop.

PRACTICE RANDOM ACTS OF KINDESS

Do something kind for someone else—at least once a day—without expecting anything in return. For example, pay for the coffee of the person behind you in the drive-through line, bake cookies for your neighbors or colleague, hold the door open for a stranger, or bring fresh flowers to a friend. Research shows that helping others improves the well-being of both the giver and the receiver.

COOK FOR OTHERS

If you enjoy cooking, treat some friends to a home-cooked meal. Whether it’s a Thanksgiving feast or a simple one-pot dish, the act of preparing a meal and sharing it with others can give you the warm fuzzies. Or volunteer to cook or serve at a local soup kitchen such as Upper Room Dining Hall (upperroomdininghall.org) in Placerville, which provides meals and other services to those living in poverty. 

HELP A LOCAL CHARITY

Volunteering provides a sense of purpose and can make you more appreciative of your own circumstances. Charities like Adopt a Family of Northern California, based in Roseville, need volunteers with many interests and skills. “Whether you’re interested in planning special events, assisting with birthday parties for homeless children, giving Christmas presents to kiddos in low-income families, collecting blankets for seniors, or helping us apply for grants, we’d love to hear from you! We need administrative help, website help, social media monitoring, [help organizing] the distribution of gifts to families, and even someone to build shelving.” Visit adoptafamilynorcal.org/get-involved for more info.

GET ARTSY

Studies have shown that looking at beautiful art can lower stress and release dopamine, inspiring feelings of happiness and gratitude. Get a dopamine rush by attending the 31st annual Placer Artists Tour, where you can see artists at work in their studios. Held over two weekends in November, the free event (placerartiststour.org) includes 141 artists, galleries, and art schools, as well as live music and interactive demonstrations.

WALK THE WALK

The cooler fall weather and changing colors beckon us outdoors. Whether you take a walk around your block, meander through a park, or set out on a favorite hiking trail, notice the things that make you smile—be it the sun’s warmth on your face, a gentle breeze, or the chirping of birds.

MEDITATION MATTERS

Find time each day to slow down and reflect on the good things in life. Mind Garden’s Martinez suggests this simple practice: Take a few deep breaths and consider three things you can touch that make your life easier, two sounds that bring you comfort, and one memory that brings you joy. “There are many ways to practice gratitude meditation,” he says, “and that, ironically, is something we can be grateful for.”

THANK A TEACHER

If you have school-age children or grandchildren, consider donating much-needed classroom supplies, such as tissues, disinfecting wipes, and pencils. Or thank a teacher for all of their hard work by surprising them with a gift card to a favorite restaurant or shop.

PRACTICE RANDOM ACTS OF KINDESS

Do something kind for someone else—at least once a day—without expecting anything in return. For example, pay for the coffee of the person behind you in the drive-through line, bake cookies for your neighbors or colleague, hold the door open for a stranger, or bring fresh flowers to a friend. Research shows that helping others improves the well-being of both the giver and the receiver.

COOK FOR OTHERS

If you enjoy cooking, treat some friends to a home-cooked meal. Whether it’s a Thanksgiving feast or a simple one-pot dish, the act of preparing a meal and sharing it with others can give you the warm fuzzies. Or volunteer to cook or serve at a local soup kitchen such as Upper Room Dining Hall (upperroomdininghall.org) in Placerville, which provides meals and other services to those living in poverty.

by Jennifer Maragoni
Top photo © CHONCHANOK PHOTO - stock.adobe.com. Thank you card photo courtesy of Jill Nieporte. Gratitude journal photo courtesy of Sondra Seely. Placer Artists Tour-Villas in the Vineyard by Don Lonsbrough. Walk it out photo by Tracie @picturehappyphotos. Cook for others photo © Flamingo Images - stock.adobe.com.