Gratitude Is Key To Having A Joyful Thanksgiving During The Pandemic
Most years, Thanksgiving is a reminder of all the good things in our life. Family, friends, and shared meals are all part of the joy of the holiday. But, what happens when we can’t be with our family or friends? When we can’t share a meal? Is it still possible to enjoy the holiday without all the things we love most about it?
It can be. But, it requires a shift in perspective. Instead of thinking of all the things we’re missing this Thanksgiving, we can work towards gratitude for the things we have. Cultivating this feeling of gratitude will help carry us through the pandemic holiday season and beyond. That’s because gratitude has been shown to help kids (and adults) be resilient through tough times by improving everything from emotions to sleep.
Why is gratitude so important?
Robert A. Emmons, professor of psychology at UC Davis and a leading scientific expert on the science of gratitude believes gratitude works because it allows individuals to celebrate the present and be an active participant in their own lives. Valuing and appreciating friends, oneself, situations and circumstances, focuses the mind on what you already have rather than things that are lacking.
“Gratitude blocks toxic emotions, such as envy, resentment, regret, and depression, which can destroy our happiness,” Emmons said. “It’s impossible to feel envious and grateful at the same time.”
Emmons notes that a person’s mental state affects the body’s biochemistry. Focusing on gratitude has been linked to lower levels of bad cholesterol, higher levels of good cholesterol, lower blood pressure, and better kidney function.
With a long isolated winter ahead of us, this Thanksgiving is the perfect time to start actively practicing gratitude.
How can we use gratitude to make this a happy Thanksgiving?
Your kids are very aware of what they’re missing this year. While they may need time to talk through it, try to help them shift away from the negatives and start to focus on gratitude for the good things in their lives. Here are some Thanksgiving projects that will help your family center gratitude and find joy in this untraditional holiday season.
Start a gratitude journal. Starting from Thanksgiving until the end of 2020, have your children keep track of the things that they’re grateful for each day. Young children can draw pictures while older kids may write a few sentences or paragraphs. What’s most important is that they’re specific... the more they pay attention to details, the more they’ll start to notice the positive things in their life. On New Year’s Eve, you can look back through the journals together and remember all the things that brought your family joy this holiday season.
Send care packages. Not being with family over the holidays can be very difficult. Buying or making presents can make loved ones feel more present. Get your kids involved in knitting blankets, making cookies, or drawing pictures for their grandparents, aunts and uncles, cousins, and friends. Decide which specific gifts each person would enjoy. Imagine how their faces will look when they open the gifts. Talk about how grateful you are for each person in your life and include a note with each package about something fun you want to do with them when the pandemic is over. Planning for the future is a good way to keep up your spirits and resilience.
Keep the most important rituals. Not everything has to be different this year. There is deep comfort in rituals, especially when times are difficult. If your family typically watches the parade, makes stuffing, or plays board games together, try to find a way to incorporate these traditions, whether just with your nuclear family or by facetiming extended family. Talk about how grateful you are to have the opportunity to connect with each other, remember past Thanksgivings, and make plans for next year’s holidays.
Savor the sensory experiences. Some of the most enjoyable components of Thanksgiving are the sensory experiences. The smell of fresh roasted turkey, the sight of a bountiful table, and the taste of hot apple pie with vanilla ice cream are all part of what makes the holiday so memorable. This year is a great year to try some new recipes with your family. Have each child choose a new side dish to add to the table and let them help prepare it. When it’s time for the meal, practice mindful eating. This means slowing down and deliberately tasting each bite of food, noting the variety of flavors, textures, and aromas.
Volunteer or donate to your community. Sometimes we get so focused on the things we need for our own happiness, we forget about reaching out to others. Help your family remember the importance of being grateful for what you can give, rather than just what you can receive. Many high-risk people will be completely alone this year because of the pandemic. Donating to food banks, safely volunteering to distribute food, or reaching out with phone calls or letters are all meaningful ways both to give back to the community and to make your own family’s celebrations more joyful.
Laugh together. The phrase “laughter is the best medicine” is based on real science. Laughter increases endorphins, relieves stress, and improves your overall immune system. Some fun traditions you can add to your Thanksgiving celebrations:
Create a wacky interview sheet with silly questions to ask each family member.
Take a family picture where you each dress like someone else in the family.
Have a karaoke or lip-sync contest.
Conduct a blindfolded smell test.
Adding silliness to your Thanksgiving is one more way to avoid feelings of disappointment and keep your family focused on gratitude for the present, even if it looks a little different than other years.