Ease Stress with a Gratitude Practice

If everyday life feels overwhelming, you are not alone. Busy schedules, family responsibilities, and uncertain times can leave you feeling frazzled. While there isn't a quick solution to eliminate stress, these self-care tips ease stress to help you feel calmer and more centered: it starts with a gratitude practice.

Gratitude isn't about pretending that everything is perfect. It involves recognizing the good things in your life and acknowledging the people, places, and moments that contribute to them. Research from experts like Professor Joel Wong at Indiana University shows that when we focus on the positive aspects around us, we train our minds to pay attention to the resources that can help ease our stress. Over time, this focus helps quiet the negative thoughts in our minds and encourages us to engage more meaningfully with others.

Therapist Adriana Alejandre, who has worked extensively with clients dealing with trauma and stress, suggests approaching gratitude as a skill you develop step-by-step. Like taking up a new sport or hobby, with a bit of practice and attention, you can hone your skills until they start to flow naturally. 

If you've had negative experiences tied to forced "thankfulness" in the past, or if you're feeling too low to jump right in, that's okay. Start small and give yourself space to grow.

Below, you'll find practical tips for incorporating gratitude into your daily routine. Think of these as gentle steps to shift your mindset and help manage stress.

1. Begin with a Quick Gratitude Check-In

When tension starts creeping in, pause and notice something supportive or comforting. It could be a warm saffron latte, the energizing aroma of an essential oil candle, or thinking of a good friend or loved one. This simple check-in takes seconds and helps train your mind to focus on positive things.

2. Write Down One Thing You're Thankful For Each Day

Journaling doesn't have to be a big project. Keep it simple. Set aside a moment in the evening—maybe right before bed—to jot down one thing you appreciated that day. It could be a kind smile from a neighbor or finishing a task you had been putting off. Research shows that this regular practice, even just a sentence, guides your brain toward noticing good moments more often.

3. Express Appreciation to Someone Else

A quick "thank you" text or a short handwritten note can brighten someone's day, and it also helps you feel more connected. Studies suggest that regularly expressing gratitude to another person can create a positive cycle.

When you show that you value someone, you're more likely to notice supportive people in your life—and they may feel encouraged to pass that on to others.

4. Ground Yourself with a Simple Exercise Before Focusing on Gratitude

If you feel too stressed to think of anything positive, try a quick grounding technique first. One method is to sit comfortably, take a slow, deep breath, and relax your shoulders. Place your hands over your chest and gently tap each side of your body in an alternating pattern. This is known as a "butterfly hug". Even 30 seconds of this can calm your nerves and prepare you to recognize something good.

5. Notice "Could Have Been Worse" Moments

On tough days, it can be hard to find something actively good. Instead, you can try to find the good in a difficult situation. Imagine all the ways your day didn't turn out as badly as it might have. You had a hard day at work, but you learned something new. Maybe traffic was heavy, but you still arrived safely. Acknowledging these alternative perspectives can help shift your mindset and reduce stress.

6. Make It Part of Your Routine

You likely brush your teeth at the same time each day, go through your morning routine in a particular order, or take a short walk during the day. Attach a simple gratitude practice to one of these routines. For example, while waiting for your coffee to brew, think of one positive interaction you experienced with a co-worker or partner recently. By linking gratitude to an activity you already do, it becomes a natural part of your day.

7. Start Small and Grow From There

If writing an entire list of blessings sounds impossible, begin with one word. If writing out thank you letters feels too time consuming, send a short text instead. If expressing gratitude to your boss feels awkward, send a brief DM. Over time, these small steps add up and you will start to notice the difference. Gratitude reduces your negative emotions, releasing you from toxic thought patterns. Over time, it becomes like a muscle—easier to activate and maintain. The goal is progress, not perfection.

8. Incorporate Gratitude into Challenging Times

Stress often spikes during certain seasons—family gatherings, busy work periods, or the holidays. During these times, pick one supportive event or person to appreciate each day. It might be a family member helping out around the house or a coworker who handled a task so you didn't have to. Recognizing these moments can counterbalance the tension that comes with extra demands.

Why This Matters

Studies by gratitude researchers and insights from mental health professionals show that taking a few moments to acknowledge positive contributions helps shift your perspective. Instead of feeling trapped by what's hard, you begin to see a fuller picture of your life. Gratitude doesn't erase stress, but it makes it more manageable. It reminds you that you have resources, relationships, and moments of relief within your reach.

As you move forward, try integrating these small practices into your everyday life. Notice the changes in how you feel. Recognize any moments of calm that arise more readily. Over time, these simple steps build a habit of gratitude that can guide you through challenges and help ease the weight of stress.