Finding Gratitude When Life Feels Hard

Feeling heaviness, feeling lost, feeling exhausted, and feeling overwhelmed can be indicative of different emotions that originate from one’s lived experiences. These feelings can lead one to feel as though they are wading through fog while trying to make sense of the world in day-to-day life. This can potentially make life feel difficult, confusing, and uncomfortable. It can be burdensome to focus on other aspects of life when one is preoccupied with meeting basic survival needs. When it feels like making it through the day is a chore, gratitude can be used to enhance feelings of appreciation and optimism, even when things seem to be going wrong.

Often, when experiencing hardship in life, it is essential to remember that a little gratitude can go a long way. As the holiday season approaches, it can be challenging to find gratitude when life becomes difficult. Many different facets of life can impact our sense of gratitude, as well as how we express it. During the holidays, it is common for people to experience feelings of depression or anxiety related to challenges involving relationships and finances. One might feel more irritable, less energetic, or as if the pleasure from regular activities has been lost. This may ring especially true when there is pressure to meet expectations during the holidays. In these challenging times, feeling thankful and appreciative can seem nearly impossible due to the unique stressors that emerge at this time of year. It is essential to remember that, although life can be challenging and holidays may evoke feelings of stress, gratitude enables us to appreciate life in a manner that reflects what truly matters to us, both in times of hardship and success. In essence, gratitude is the expression of thankfulness and appreciation for the good things in life, which make it enjoyable and worth living.

Gratitude is a form of expression that is commonly associated with optimism, hope, life satisfaction, empathy, and forgiveness. The importance of gratitude lies in its ability to bring us fulfillment in our lives, not just when everything seems to be going right, but also when it feels like everything is going wrong. Gratitude is not dismissing feelings; gratitude is looking for the silver lining when situations feel as though hope is lost. Gratitude does not have to be grand, but it should reflect personal values.

● Gratitude journaling is a practice that involves routinely writing things down that one is thankful for. Journaling about things one is grateful for is a useful way to improve well-being by shifting one’s focus toward the positive aspects of life.

• This practice is simple: use a notebook or cell phone to jot down thoughts, journal thoughts about gratitude regularly once per day, be specific about why you are grateful, look for the small things to be grateful for, feel the emotions to connect with the feeling of gratitude, and focus on the positives!

Gratitude can be reflected through elements including, but not limited to, love, grace, presence, and health. These elements are useful because they enable us to find fulfillment by valuing the journey of life, rather than just the destination. To reflect the journey of life, taking a walk in mindfulness while thinking about gratitude can help separate life from its challenges.

● Take a gratitude walk; take a mindfulness walk and consciously focus on the things, people, or activities you are appreciative of and thankful for, no matter how small. This is important because life creates challenging circumstances that can negatively affect one’s mental health and well-being. Showing gratitude is a simple yet powerful practice that one can incorporate into daily life, benefiting not only oneself but also others by serving as a source of hope and positivity.

● Being thankful and recognizing others for what they do, and telling them about it is one way of increasing gratitude, which improves positive feelings, emotions, and encourages socializing.

In fact, research shows that gratitude increases well-being by fostering positive feelings that contribute to one’s emotional balance and overall wellness (Diniz et al., 2023). In addition, showing gratitude also reduces feelings of depression and anxiety, revealing that the benefits of gratitude are far-reaching and valuable (Sansone & Sansone, 2010).

When life becomes difficult and gratitude wears thin, therapists at Central Counseling Services are a valuable resource for individuals from diverse backgrounds. Therapists at Central Counseling Services provide community resources, counseling, and referrals, among other tools, to help individuals lead meaningful lives. Central Counseling Services offers individual, couple, and family counseling for people of all ages. Let us be a resource to you by reaching out to us when life becomes difficult, when gratitude wears thin, when relationships feel strained, or when feelings of anxiety or depression become difficult to manage.

If you’d like support in finding gratitude or managing difficult emotions, our team is here for you. And if you feel a connection to this message and would like to work specifically with Cole Gentry, please let our front desk know when you call — we’d be happy to help you schedule an appointment. Contact Central Counseling Services at 951-778-0230; we can help you find gratitude when all hope feels lost.

References

Diniz, G., Korkes, L., Schiliró Tristão, L., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M.(2023). The effects of gratitude interventions: A systematic review and meta-analysis. Einstein (São Paulo), 21, National Library of Medicine. https://doi.org/10.31744/einstein_journal/2023RW0371cxxxxxxxxxxxxxxxxxxxxxxxxxx

Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22.

More About Cole

Cole Gentry is a therapist-in-training completing his master’s degree in Counseling Psychology at California Baptist University. He has always been drawn to understanding people and their stories, which led him to study psychology and social science before beginning his graduate work. Before beginning his MFT training, Cole worked in Applied Behavior Analysis, supporting neurodiverse children and helping them build skills for everyday life. That work deepened his interest in mental health and inspired him to move into counseling so he could support people in a more holistic way.

Cole enjoys helping people recognize their strengths, make sense of their thoughts and feelings, and understand the systems that shape their lives. He’s passionate about creating a supportive space where individuals from all backgrounds can grow, heal, and feel empowered.