Gratitude Month: The How & Why Gratitude Impacts Recovery

November 14, 2023

In the recovery world, November is Gratitude Month and as one of those people, gratitude is critical to my recovery.

You can probably find hundreds of definitions of what gratitude is and what it means, but simply put, gratitude is the appreciation of the good things in our lives, big or small. It’s also an action word. 

It is a powerful emotion that can have a positive impact on our mental and physical health, as well as our relationships. For people in recovery, gratitude can be a particularly helpful tool and as mentioned before, it’s critical for many of us. 

How Gratitude Can Help:

  • Reduces stress and anxiety. Gratitude has been shown to reduce the production of cortisol, a stress hormone. When we are grateful, we are more likely to focus on the positive aspects of our lives, which can help to reduce stress and anxiety.

  • Boosts mood and happiness. Gratitude has also been shown to increase the production of dopamine, a neurotransmitter that plays a role in mood and happiness. When we are grateful, we are more likely to feel positive emotions, such as joy, contentment, and hope.

  • Improves resilience. Resilience is the ability to bounce back from setbacks and challenges. Gratitude can help us to develop resilience by making us more aware of the good things in our lives, even when we are facing difficult times.

  • Strengthens relationships. Gratitude can help us to strengthen our relationships by showing others that we appreciate them. When we express gratitude to others, we let them know that they are important to us and that we value their contributions to our lives.

How to Practice Gratitude:

  • Keep a gratitude journal. Each day, write down three things that you are grateful for. This can be anything from your health and well-being to the support of your friends and family. 

  • Take time to reflect. Throughout the day, take a few moments to reflect on the good things that you have experienced. This could be something as small as a kind gesture from someone you know, to the simple things in life, like a beautiful sunrise or a delicious meal.

  • Express your gratitude to others. Let the people in your life know that you appreciate them. You can do this verbally, in writing, or through your actions. For example, you could send a thank-you note to a friend who has been supportive of you in your recovery, or you could do a favor for a family member.

Tips for Practicing Gratitude in Early Recovery:

  • Start small. Don’t try to force yourself to be grateful for everything all at once. Start by focusing on one or two things that you are grateful for each day.

  • Be specific. When you are writing in your gratitude journal or reflecting on the good things in your life, be as specific as possible. This will help you to appreciate the details of your life.

  • Be kind to yourself. Don’t beat yourself up if you forget to practice gratitude or if you have a few negative moments throughout the day. Just pick up where you left off the next day.

I have been sober for a bit and I still “forget” to be grateful. At times, I want things now, rather than being patient, or I focus on the things that I don’t have, rather than on the gifts that I have been given. 

When I was a few years sober, I was stuck in a cycle where nothing brought me any joy or happiness. I wasn’t happy at work, or at meetings. I had no patience for my friends or my family and I was in a bad mood all the time. 

I couldn’t figure it out, so I talked to Mike, my longtime friend and cohost of our podcast, Sober Not Mature. We lived together at the time and I was just honest with him. Nothing was making me happy and I couldn’t figure it out. 

He said 5 simple words that ended up being the key; write out a gratitude list. Take pen to paper and write out all of the things that you are grateful for.

I did mine as a sort of Pros and Cons list and did it as a list of things that I had because I was sober. I had 2 columns and on the left side I wrote, “Things that I have because of sobriety.” On the right side, I wrote, “Things that are bad about sobriety.” 

I made a point of NOT putting down anything material. Things like my car, job, or any physical items that I had. Instead, I wrote down things like my health and my relationships with my family and my kids. Also the intangible things like peace of mind, serenity, etc.  All of those things went on the left side.

On the right side, the only thing that I wrote was, “All of these things go away if I am not sober,” and I drew an arrow to the left column. 

Practicing gratitude is a simple concept, but it’s not always easy. However, it is an effective way to improve your mental and physical health, strengthen your relationships, and support your recovery. 

If you are struggling to practice gratitude on your own, talk to a trusted friend or another person in recovery. They can help you understand the importance and help you develop a practice that is right for you.

And remember that Gratitude is not just about the month of November. It’s a daily practice that can benefit all of us. 

-Bill

SOBER NOT MATURE: Welcome aboard the wild and wacky world of the ‘Sober Not Mature‘ podcast, where sobriety stories and off-the-cuff hilarity are the order of the day! This is no hushed whispers recovery circle, folks. We’re all about airing out those sobering thoughts that keep you up at night, only we do it with a side of sass and a whole lot of laughs.

At the helm of this crazy ship, we have our two sober (but definitely not staid) hosts. Meet Bill, the self-proclaimed CEO – that’s Chief Egotistical Officer for those playing along at home. His job? To ensure every episode is inflated with enough ego to make Kanye West blush.

Then there’s Mike, our COO or Chief Obscenity Officer. Yep, you read that right. Mike’s got a potty-mouth that would make a sailor blush, and he’s not afraid to use it. Their titles alone should give you a hint of the irreverent mayhem that ensues in this recovery podcast. Buckle up, recovery readers. It’s going to be a wild and sober ride.

Follow along with these fellas in all of the digital places and social spaces:

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