November is often a time associated with gratitude, as we prepare for and celebrate Thanksgiving. But sometimes it can be hard to feel grateful, especially if mental health struggles make it challenging to feel anything positive.

Additionally, the holidays can even make anxiety and depression more challenging. If you or your child are struggling with your mental health, it may be helpful to try to implement gratitude more into your everyday actions, words, and behaviors. While this is not a cure for mental health issues, it can help you see things about your life that you love.

Research has found that practicing gratitude can improve your mood, your social bonds, and your physical health.

One study found that people who wrote down things they were grateful for were more likely to exercise and less likely to visit the doctor than those who did not. Another study found that when people delivered a letter of gratitude to someone who had not been thanked for their kindness, the health benefits and high levels of happiness lasted an entire month.

Sometimes little acts of gratitude can make such a difference, even if they take 5 minutes. One study found that “thankfulness predicted a significantly lower risk of major depression, generalized anxiety disorder, phobia, nicotine dependence, alcohol dependence, and drug abuse.”

So, what can we do to practice gratitude? below, you’ll find some suggestions on how to add gratitude practices into your everyday life.