Seven Ways to Cultivate Gratitude

Updated 9/15/25

Expressing Gratitude: A Path to Stronger Mental Health & Relationships

Gratitude isn’t just a buzzword—it’s a practice that can transform how young people feel daily. When teens begin practicing gratitude, they often notice improved mood, better connections with others, and less stress. Below are ways to cultivate gratitude in a way that’s meaningful and doable, with particular benefit for mental health, relationships, and resilience.

1. Take Notice and Shift Your Mindset

Start by paying attention. Notice when you’re complaining, blaming, or focused on what’s missing. Pause. Catch yourself. Then consciously express gratitude for something—even if it’s small. Maybe you got to ride in a safe car this morning, or had a hot meal—all those matter. Over time, shifting your point of view strengthens relationships (with yourself and family members) and builds a more positive mental landscape.

2. Keep a Gratitude Journal

One of the most powerful tools is a gratitude journal. Each day, teenagers can write down two or three things they’re thankful for. It might be something someone said, an achievement, or something simple like a moment outdoors. Writing helps anchor these moments in memory and shifts focus away from stress and anxiety. Over time, this practice can improve mental health by building awareness of positive things, even during difficult days.

3. Take a Gratitude Walk

Step outside. Walk through your neighborhood or a local park. During this walk, intentionally notice things you’re grateful for—the colors of fall leaves, the crisp air, a friend smiling. This “gratitude walk” gives your senses something positive to engage with, which helps calm the mind and shift difficult emotions. It’s also a natural reset from social media overload or school stress.

4. Share Gratitude with Others

Gratitude is multiplied when we share it. Tell a friend, text a family member, or say out loud something you appreciate about someone. These acts of kindness and expressions of thankfulness don’t just lift the other person—they reinforce your own sense of connection and belonging. When teens express gratitude, it shows that they recognize goodness, which strengthens relationships and makes support systems more real.

5. Look for the Silver Lining

Life includes disappointments. Maybe a test didn’t go well, or plans were canceled. But what can be learned? How could you respond differently next time? What blessings are still present? Cultivating the ability to see the silver lining doesn’t mean ignoring pain—it means choosing to focus on growth, opportunity, and gratitude even in the storm. This mindset supports mental health and builds resilience.

6. Give Back

When you offer your time, energy, or help to others, you anchor gratitude in action. Volunteering, helping a sibling or neighbor, or donating resources—these are all meaningful acts of kindness. Contributing to something beyond yourself often gives perspective, connecting teens to their community and helping them feel less alone, which has positive effects on emotional well-being.

7. Make Gratitude a Habit

It’s not enough to do one or two of these only when you remember. Habits are built through repetition. Choose a daily or weekly reminder—a certain time of day, or a trigger like brushing your teeth or eating dinner. Perhaps each night you share one thing you’re grateful for as a family. Or maybe before bed you write in your gratitude journal. Over time, these habits weave gratitude into daily life, making it part of how you naturally respond to both good moments and challenges.

Why Gratitude Matters Especially for Teens

Teens are at a stage where identity, relationships, and emotional experiences are in high definition. Stress, comparison through social media, school demands, and peer pressure can all weigh heavily. Cultivating gratitude provides tools to:

  • Reduce stress and anxiety by shifting focus from what’s lacking to what’s present

  • Improve mental health by reinforcing positive emotions and coping skills

  • Strengthen relationships, including with family members, friends, and peer groups

  • Foster resilience—learning to notice and use small positives, even when life feels hard

How to Start (and Keep Going)

  • Pick one of the seven practices above (journal, walk, sharing, etc.) and commit to doing it daily for one week.

  • Notice how your energy/mood shifts.

  • Share with a friend or family member what you noticed—you’ll deepen both your practice and your relationships.

  • If it feels overwhelming, start small. Even one moment of gratitude a day can make a difference.

Take Action: Gratitude in Your Community & Home

If you're in Livingston, Short Hills, Chatham, or nearby NJ communities, Mindsoother is here to support you in building these gratitude practices into your life. Whether through therapy, group sessions, or community workshops, we believe that expressing gratitude can be a powerful way to boost mental health, strengthen relationships, and promote healing and growth.

Reach out today if you want guidance designing a gratitude routine, creating a journal plan, or exploring group support. Let’s work together to make gratitude a daily, living practice for you and your loved ones.

 

Danna Markson, LCSW