The beginning of a new year always invites me into reflection, renewal, and intention. As I step into 2026, one practice continues to stand out as both simple and profoundly transformative: gratitude.
Through my work and personal journey, I have seen — and research in psychology and neuroscience consistently confirms — what many ancient traditions already knew: gratitude is not merely an emotion. It is a powerful mental health strategy that reshapes the brain, strengthens emotional resilience, and improves overall life satisfaction.
This year, I invite you to explore with me how gratitude supports mental health, which daily habits amplify its benefits, and how the 3 Phase “Genius” Approach, inspired by Jay Shetty’s teachings, offers a practical roadmap for lasting change.
The Psychology of Gratitude and Mental Health
As a therapist, I witness firsthand how gratitude directly influences the brain’s neurochemistry. When I guide clients — and myself — to practice gratitude consistently, the results are remarkable. Research shows that regular gratitude practice can:
- Reduce symptoms of depression and anxiety
- Improve sleep quality
- Increase dopamine and serotonin, the brain’s “feel-good” neurotransmitters
- Strengthen emotional regulation and stress tolerance
- Enhance self-esteem and optimism
When I intentionally focus on what is meaningful and positive, my nervous system begins to shift out of chronic stress mode. Over time, this cognitive shift retrains my brain to seek safety, connection, and opportunity instead of threat and scarcity.
Good Habits That Strengthen Gratitude
(Inspired by Jay Shetty)
Over the years, I have learned that gratitude becomes sustainable when it is structured into simple, repeatable habits. I organize my gratitude practice into three phases that support emotional growth and resilience:
Awareness → Appreciation → Action
Together, these phases form a continuous cycle that keeps me grounded, centered, and emotionally strong.
Phase 1: Awareness — Noticing What Is Already Here
Awareness is where gratitude begins. It teaches me to observe my life with clarity and intention instead of rushing through it on autopilot.
Morning Intention
Each morning, I begin by naming three things I am grateful for.
When I wake up, I gently remind myself:
“I am grateful for my health, the opportunity to work today, and the quiet moment I had with my coffee this morning.”
Then I set my intention:
“Today, I choose to move through my day with patience and appreciation.”
Gratitude Journaling
In the evening, I write one page reflecting on moments of appreciation, personal growth, and lessons learned. Writing it down helps me truly absorb the meaning of the day.
For example:
“Today I handled a difficult conversation calmly. I learned that I am capable of setting boundaries with respect. I appreciated the support of my colleague when I felt overwhelmed.”
Acceptance
When life feels difficult, I practice accepting my present circumstances without judgment. I remind myself that gratitude grows when resistance dissolves.
Instead of thinking, “This should not be happening,” I shift to:
“This is where I am right now, and I can meet this moment with compassion and curiosity.”
Evening Reflection
Before sleeping, I review my day through the lens of what went right:
“I completed an important task. I laughed with a friend. I took a walk that cleared my mind.”
Phase 2: Appreciation — Naming It in Real Time
Appreciation deepens my emotional presence. It allows me to experience life more fully by acknowledging the good as it unfolds.
Mindful Pauses
Throughout the day, I pause mentally and physically to acknowledge something positive:
- While eating lunch, I think:
“This meal is nourishing my body.” - After a meaningful conversation:
“I feel grateful for being heard and understood.” - During a stressful moment:
“This challenge is teaching me resilience.”
Phase 3: Action — Turning Gratitude Into Behavior
Gratitude becomes truly transformative when I allow it to shape my daily choices and relationships.
Alignment
I align my actions with my core values: integrity, compassion, growth, service, and purpose. When I value compassion, I listen instead of reacting.
When I value growth, I learn from mistakes instead of avoiding them.
Verbal Appreciation
I make it a priority to express gratitude directly to others:
“Thank you for your support today — it truly made a difference for me.”
“I appreciate the effort you put into this.”
I also remind myself that choosing to rest, eat well, and communicate my needs are acts of gratitude toward myself.
Adaptation
When life changes unexpectedly, I practice flexibility without losing gratitude:
“This is not what I expected, but I can adjust and find something meaningful in this moment.”
Ascension
I elevate my life by helping others rise.
When I offer encouragement, volunteer, mentor, or simply check in on someone who is struggling, my own sense of gratitude deepens.
Why Gratitude Is Essential in 2026
We live in a time of constant stimulation, uncertainty, and emotional overload. Gratitude acts as my psychological anchor. It does not deny hardship — it strengthens my capacity to face it with wisdom, balance, and hope.
A grateful mind is a resilient mind.
A resilient mind creates a fulfilling life.
Closing Reflection
2026 feels like a blank page.
I choose to write it with awareness, intention, gratitude, and purpose.
I have learned that the smallest daily habits, practiced consistently, create the greatest transformations.
Gratitude is my foundation.
My Daily Gratitude Practice (10–15 Minutes)
Morning — Awareness (5 minutes)
I ask myself:
- What are three things I am grateful for today?
- What intention will guide my day?
Throughout the Day — Appreciation (3–5 minutes total)
I pause three times and notice something good:
- A meaningful conversation
- A nourishing meal
- A moment of calm or laughter
Silently, I name it:
“This matters. I am grateful for this.”
Evening — Action & Reflection (5 minutes)
I reflect:
- What went right today?
- Did my actions align with my values?
- Who did I express appreciation to today?
- How did I help someone else rise?
I close my day with this statement:
“Today I lived with Awareness. Appreciation. Action.”
Maria Guasone, RMHCI brings warmth, insight, and cultural understanding to her work with adults facing life transitions, stress, and emotional challenges. With a strengths-based, humanistic approach and the ability to provide care in Spanish, she creates a supportive space where clients feel heard and respected. To learn more or schedule an appointment with Maria, call 954-925-3191.
