November is a time when many reflect on what they are thankful for. For trauma survivors, this may bring up complex feelings. Gatherings may cause exhaustion or feelings of being overwhelmed. Survivors may feel pressure to join family activities when they’re not up for it or believe they must act happy when they’re not (U.S. Department of Veterans Affairs, 2018). However, gratitude and mindfulness are deeply connected practices that both invite gentle awareness of the present moment. Mindfulness helps us slow down and notice the ways our environment, mind, and body support us every day, such as the rhythm of our breath, the rate of our heartbeat, and the surface beneath us that grounds us to the earth. Practicing mindfulness enhances the capacity for gratitude by increasing awareness of positive experiences and fostering appreciation for everyday moments (Garland et al., 2017). Through mindful attention, gratitude becomes not just a thought, but a felt sense of connection to life as it unfolds.
There is meaning in noticing the quiet, small moments that are often overlooked: a comforting cup of freshly brewed coffee or tea, sunlight rays beaming through a window providing light and warmth, and the sound of gentle wind making fall leaves flow in the air to soon meet the ground. This season, we can all notice the art of simply being and existing. Gratitude is not about grand gestures; it is about acknowledging moments of presence.
Take a slow breath in and let it out naturally. Notice one thing in your body you are grateful for, a part of your body that supports or comforts you today. Then notice one aspect of your mind, a thought, a strength, or a capacity that has carried you through challenges. If it feels more authentic to you, notice someone who brings support or warmth to your life. Allow your attention to widen to your environment, the light, sounds, or the feeling of air on your skin. With each breath, imagine a quiet sense of steadiness extending from you into the world, reminding you that you are here, present, and resilient, just as you are.
By practicing mindful appreciation of your body, mind, and environment, you are nurturing resilience, honoring your experiences, and giving yourself permission to simply exist in this season of reflection. Gratitude begins in the art of noticing, in the quiet awareness that being present is the root of resilience.
About the Author
Samantha Reeve, MSW Candidate, is a second-year Master of Social Work student and Trauma Survivors Network Intern at Atrium Health Carolinas Medical Center in Charlotte, NC, a Level 1 trauma hospital. She has experience supporting both adult and pediatric patients, providing psychosocial screening and bedside counseling that integrates trauma-informed and evidence-based practices to foster safety, resilience, and emotional regulation. Drawing on her background in clinical psychology research and neuroscience, Samantha translates complex trauma concepts into accessible, client-centered interventions. Currently pursuing EMDR certification through EMDRIA, she is passionate about supporting individuals on their healing journey and aspires to become a trauma therapist.
References
U.S. Department of Veterans Affairs. (2018, December 14). Helping Veterans cope with PTSD during holidays. VA News. https://news.va.gov/54878/helping-veterans-cope-ptsd-holidays/
Garland, E. L., Kiken, L. G., Faurot, K., Palsson, O., & Gaylord, S. A. (2017). Upward spirals of mindfulness and reappraisal: Testing the mindfulness-to-meaning theory with autoregressive latent trajectory modeling. Cognitive Therapy and Research, 41(3), 381–392. https://doi.org/10.1007/s10608-016-9768-y