Thanksgiving is upon us and I wanted to offer a few thoughts on the benefits experienced by teens who express gratitude. 

1) Increased happiness and overall well-being

A research study by the American Psychological Association found that teens, like adults, experience a variety of benefits from the act of gratitude. The author of numerous studies about gratitude, Giacomo Bono, PhD, psychology professor at California State University, had this to say about the benefits of gratitude in high school aged teens: “Increases in gratitude over a four-year period were significantly related to improvements in life satisfaction, happiness, positive attitudes and hope.”  

According to the Harvard Medical School, “gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

2) Lower occurrence of depression symptoms

Teens who express gratitude on a regular basis typically report fewer symptoms of depression. Giacomo Bono, PhD, suggests this is a result of being connected and reminded of the good aspects of one’s life. "People who are grateful are more optimistic and hopeful, feeling they have the resources to be successful in their future," said Bono. Click here for more information.

The same goes for adults: researchers at York University in Toronto found that depressed study participants who completed a “gratitude exercise” every night, were less depressed six months after the study was complete.

3) Greater contributions to society

According to a 2010 study of gratitude in teens by Froh, Bono & Emmons, "gratitude ignites a passion for helping others and contributing to society." The study indicates teens that are grateful tend to be more connected to their communities and want to give back, both as teens and later as adults.

So how can you reap the benefits of gratitude? Here are some ideas:

• Say thank you to those around you – and mean it!

• Write a thank you note for a gift

• Write a note to thank someone who has helped you or impacted your life in some way

• Take time each day to count your blessings – write them down so you can remember them on hard days
  

Happy Thanksgiving!


Photo from Flickr. Some rights reserved by woodleywonderworks.

Bethany Jones Raab is a Licensed Clinical Social Worker in Denver, Colorado.

Fall and winter months bring familiar images of holiday parties, hot chocolate and, in Colorado, skiing and other winter sports. The cooler months bring excitement for many, while others have a different experience. Some people notice increased sadness, low energy levels, weight gain, a tendency to oversleep, irritability and a general "blah" feeling beginning in the fall and often lasting through the winter. These and other symptoms of the "winter blues" affect approximately 14% of Americans according to the National Center for Biotechnology Information. However, 6% of Americans experience a more marked set of symptoms known as Seasonal Affective Disorder, often referred to as SAD. Both the "winter blues" and SAD are frequently linked to a decrease in exposure to light during the fall and winter months. According to the Mayo Clinic, the actual causes of SAD are largely unknown.

The good news is that SAD is a treatable condition. The Mayo Clinic recommends several types of treatment for SAD including light therapy and medication, both of which should be discussed with your doctor. Psychotherapy is also recommended as an effective form of treatment. Click here to learn more from the Mayo Clinic. 

Now for some more good news! A variety of alternative treatments for SAD can be utilized at home on their own or combined with a plan you discuss with your doctor. Here are a few ideas:

• Avoid oversleeping - Go to bed at a reasonable time and get up with your alarm. Avoid napping if possible or set your alarm to wake up after a 20 minute cat nap.
  
• Stay on a schedule - Do your best to continue with your normal responsibilities. Maintaining a structured daily schedule can be helpful when managing depression.
• Spend time with friends and family - It is important to avoid isolating, even when you do not feel like socializing. Talk with your closest friends and/or family members about how you are feeling and enlist their help. Remember, even a quick phone call may be enough to give you a boost!
• Stay active - Sticking with an exercise regimen, even in the coldest months is an effective way to manage symptoms of SAD. See last week's blog for more ideas!
• Get outside - Sunshine and fresh air have many benefits, both physically and emotionally. Luckily, Coloradans have an abundance of sunny days throughout the fall and winter. If you live somewhere with less sun, try to get outside frequently, even if you have to bundle up to stay warm!
• Take a yoga class - Yoga is a great activity for your mind and your body. Check out these articles about the benefits of yoga for people who are managing depression: Yoga: Not Just an Exercise and Yoga Helps Relieve Depression, Sleep Problems.
  

If you are feeling the effects of SAD as winter approaches, rest assured that you are not alone! Give some of these suggestions a try today. Finally, don't hesitate to speak with your doctor if you feel as though you need help managing symptoms of Seasonal Affective Disorder.

Bethany Jones Raab is a Licensed Clinical Social Worker in Denver, Colorado.