Not Exactly Feeling “Happy New Year!” Right Now?

“It is possible to feel joyful in spite of everything that is going on today,” says Seema Sehgal, MD. “Start by cultivating gratitude, which can open you up to joy.” Dr. Sehgal, a psychiatrist with Washington Township Medical Foundation (WTMF), has presented multiple seminars on mental health and how to reduce thoughts of anxiety and increase thoughts of joy.

For many, finding things to be grateful about over this past year may be challenging. “Many of us have experienced loss this year,” shares Dr. Sehgal. Nevertheless, she encourages people to focus on what makes them grateful. These can be simple, daily things, like the feel of sun on your face as you go for a walk or a friendly exchange with a co-worker.

Dr. Sehgal is quick to point out that the benefits of gratitude are supported by science. Numerous studies have concluded that people have the capacity to increase their level of gratitude, which in turn has been shown to improve health, lower pain, and increase happiness. “The studies are pretty clear that people who score higher in gratitude have better health,” notes Dr. Sehgal. “Feeling grateful improves mood, sleep, and even cardiovascular function.”

Journal of Gratitude

Dr. Sehgal supports keeping a journal of gratitude to reinforce positive thoughts. “In one of my favorite studies, participants were asked to keep a daily gratitude journal for one week, recording what they felt grateful for each day. At the end of the week, participants were found to be 2% happier than before—which doesn’t sound like much,” Dr. Sehgal notes. “However, after a month, those same participants, regardless of whether they continued journaling or not, reported being 5% happier. And after six months, they were 9% happier—after just that one week of journaling.”

The amazing thing about gratitude, points out Dr. Sehgal, is that it can be increased with practice. Feeling grateful becomes easier and more fulfilling over time. “You don’t have to write in a journal every day. You could do it just once a week. Or not write at all and instead set time aside, perhaps first thing in the morning or last thing at night, to think about the things that make you grateful,” she explains. In this way, gratitude can become a habit.

Forgiveness

Another personal step you can take to bring about greater peace of mind is to forgive people who have hurt you. “Forgiveness is another important part of taking care of your mental health,” says Dr. Sehgal. Forgiveness is similar to gratitude in that it acknowledges and brings into greater focus how people and their actions have affected us. The reason to forgive someone is to allow yourself to let go of the anger and hurt a person caused you.

“Anger and resentment can be like poison,” she points out. “But they are like drinking poison yourself and expecting it to make the other person sick. You do not need to forgive someone to make them feel better—forgive someone because you deserve to have peace within yourself. It allows you to move on.”

Practicing gratitude could be the reset you need for the new year. One of the most important pieces of advice Dr. Sehgal gives to her patients right now is to keep working on maintaining social connections. “Make staying in touch with people a priority,” she suggests. “And particularly, stay in touch with people in your life who have an attitude of gratefulness. If you are around people who express gratitude, it is easier to have those feelings yourself.”

To learn more about the WTMF Department of Psychiatry and Behavioral Health, visit mywtmf.com/services/psychiatry-behavioral-sciences/.