Reflection and Gratitude for 2022
How are you feeling these days?
As the year comes to a close, we may find ourselves scrambling to make the most of the last days of 2022: Scheduling in one more meeting, submitting one final task, organising that long overdue catch-up with yet another group of friends you haven’t seen since the pandemic.
In this fast-paced world, we often feel the need to hit all our goals and keep moving forward. This can lead us to a state of “not enough”.
What if we slowed down instead, by looking back on our year through the lens of gratitude?
About Gratitude
Gratitude is the feeling of appreciation for what’s good in our lives. The research on gratitude is clear: practising gratitude can help us experience more positive emotions, express more compassion and kindness, sleep better, and even boost our health.
It’s easy to be grateful for obvious achievements and life milestones, like a promotion at work or getting married – but gratitude need not be reserved only for momentous occasions.
Practising gratitude has helped me through even the most difficult of days and develop my mental resilience. On those days, I pay attention to the small things: feeling grateful for my cup of tea, for the smell of rain, for being alive.
This holiday season, I’d like to invite you to look back, reflect, and try a gratitude practice or two. Be fully present: Find a comfy space, turn off your notifications, and take a few deep breaths before getting started.
Here are 3 ways to reflect and practise gratitude:
#1 What’s in your Cookie Jar?
I like to review each year by “filling my cookie jar” with things I’m grateful for, and things I’m proud of (with each item representing a cookie!). In a timed setting, I sit down and write down as many things as I can.
In 20 minutes, look back on the year, and:
List all the things you are grateful for.
List all the things that you’re proud of.
Be sure to include both the big and small things. You’d be surprised by how many things you’d be able to list!
#2 Write a Thank You note to someone
When was the last time you sent a thank you note? While it can feel awkward at first, expressing your gratitude towards someone can improve your happiness, and improve the well-being of the other person as well.
Think of someone who has helped you this year: it could be a colleague, friend, acquaintance, or family member. Reach out to them and express your gratitude. Whether it’s through a text, an email or a handwritten note, let them know what they did and why you appreciate it so much.
Bonus: You can practise gratitude during your holiday gatherings — share your notes, or bring it up during your conversations. Who knows, you might find even more things to be thankful for!
If social media is your thing, express your gratitude on the platform of your choice. It may start off feeling a little braggy, but you could inspire and empower others to do the same.
#3 Reflect on the year through pictures
We take photos all the time, often without much intention. Take a moment to go through your photo gallery, and create an album of moments you’re grateful for.
Bonus: As you review your pictures, you can share them with the people with whom you share the experience with and express your gratitude!
And if you only have 1 minute to spare, you can express 3 things you’re grateful for. You can write it down, say it aloud to yourself, or share it with your loved ones.
What are 3 things you’re grateful for right now?
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Additional Resources
Managing your mental health this holiday season
Holidays are usually a time to gather with family, friends, and enjoy festivities. Amidst all the festive frenzy, we’d also like to remind you that your own mental well-being is just as important. Here are some resources for you:
Article: How to take care of your mental heath during the festive period
Reminders