Gratitude Unwrapped: Surprising Wellness Insights & Free Seasonal Delights

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Hey there, gratitude guru! Gobble up some good vibes—it’s gratitude season! This week’s Healing Pulse is stuffed with heartwarming stories, an unexpected insight about gratitude that could change your wellness game, and local happenings to make your season shine. Plus, don’t miss free goodies like a guided group nature walk to soak up autumn’s magic and Thanksgiving conversation cards to spark meaningful moments. Grab your coziest blanket, sip that pumpkin spice, and let’s dig in! 🦃✨

IN TODAY’S EDITION

• Holistic Spotlight: The Science of Gratitude: It’s Not What You Expect

• Offer of the Week: Free Mindfulness Nature Walk

• What's Happening This Week: Events you won’t want to miss!

• Community Shout-Outs: Kindness Stories from Around Town

• Healing Minute: Help Others Heal with Your Gratitude

BUT FIRST, A QUICK MESSAGE FROM TODAY’S SPONSOR

HOLISTIC SPOTLIGHT

The Science of Gratitude: It's Not What You Expect

As Thanksgiving approaches, I want to share a gratitude practice that goes beyond the typical 'count your blessings.' While traditional gratitude lists have their value, science suggests there is a more impactful approach for your well-being—one with surprising benefits and a twist you might not expect.

Research and References

The evidence supporting all aspects of this article can be explored here, here, and here.

Benefits of Gratitude

• Reduce Inflammation: Lowering markers like TNF-alpha and IL-6, both linked to chronic diseases.

• Boost Emotional Health: Decreasing symptoms of depression and anxiety, and promoting a more positive outlook.

• Improve Physical Health: Strengthening the immune system and supporting heart health.

• Increase Motivation: Enhancing focus and drive in personal and professional life.

• Build Resilience to Trauma and Stress: Boosting resilience to past and future traumas by reducing fear responses and promoting a sense of security.

• Improve Social Relationships: Strengthening social connections and enhancing interactions across all areas of life.

These benefits are best gained through a specific type of gratitude practice—one that might differ from what you've been practicing. Let's explore which approaches have the greatest impact.

What Science Says About Effective Gratitude Practices

Research reveals that the most surprising and powerful benefits of gratitude come from receiving gratitude (or even witnessing it)—far more than feeling and expressing gratitude. This unexpected insight challenges our typical gratitude practices. Before you go write your list of the three things you're grateful for, read on.

Now that you know the secret behind the most effective gratitude practice, it's time to put it into action. Let's explore how you can start reaping these surprising and powerful benefits today.

Science-Based Gratitude Practice

1. Choose a Meaningful Experience: Recall a time when you received heartfelt gratitude or witnessed someone express genuine appreciation. Choose moments that truly moved you emotionally. (If you can't recall a personal moment, check the Community Shout-Outs section in this newsletter for local gratitude stories to use in your practice.)

2. Engage Deeply with the Experience: Visualize where you were, what was said, and how you felt. For videos or stories, focus on the emotions they stirred. The evidence shows that even one minute of deep engagement can be effective.

3. Write Down Key Elements: Jot down bullet points about the moments so you can reference them again and again.

4. Practice Regularly: Reflect on these moments 3+ times per week to strengthen gratitude-related neural circuits.

5. Engage in Acts of Kindness to Reap More Benefits: This creates more opportunities to receive gratitude. Helping others lets you gain the physical, emotional, and social benefits of receiving gratitude.

This Thanksgiving, consider a science-backed approach to gratitude. Instead of solely focusing on giving thanks, explore moments of receiving and witnessing sincere gratitude. These deeper experiences—whether personal or observed—can significantly benefit your mind and body. And if you find yourself feeling extra grateful after trying these practices, feel free to thank me for it. :)

WHAT’S HAPPENING THIS WEEK

Wellness Related Events Around Town

🦃 Harvest of Hope Festival | Nov 20 @ 12pm | 21 Stadium Dr, Frederick

Join Frederick Housing and Human Services for the Harvest of Hope Festival, featuring a free turkey distribution, community resources, raffles, and music. Turkeys are available while supplies last. Attendees must show ID proving Frederick County residency. Questions? Call (301) 600-1506 or email [email protected].

🧠 The Legacy of Wellness: Navigating Mental Health in Communities of Color | Nov. 20 @ 5:30pm | 3201 Tioga Parkway W Baltimore, MD 21215

The Legacy of Wellness event focuses on mental health in communities of color. It equips attendees with tools to address these issues effectively. Panel topics include understanding generational trauma, cultural experiences and mental health, strategies for advocacy, and practical approaches to self-care. Drinks and appetizers will be provided. The event is open to all, with a special focus on Black women and women of color. More details & registration here.

🦙 Premier Alpaca Experience | Nov 21 @ 10am | Black Barn Alpacas, Sykesville

Join a guided tour through eight pastures, learn about alpaca care, and enjoy free time interacting with these adorable animals. Bring a picnic and enjoy lawn games after the tour—BYOB and reservations required. Tickets: $25 for adults and children (ages 3-15), discounts for seniors and military. More details and Registration here.

🍂 Leaves Three Ways with Sue Fierston | Nov 23 @ 9am | Natural History Society of MD

Capture the beauty of fall through contour drawing, watercolor, and leaf printing. Learn to create naturalist art and leave with your own prints. Bring up to 10 flat, fresh leaves. No experience needed; supplies provided. Registration required, $55 for members, $70 for non-members. Only 3 spots left! More information & registration here.

🏓 Pickleball Beginner Clinic | Nov 23 @ 11am | Dill Dinkers, 2950 Dede Rd, Finksburg

Learn America's fastest-growing sport! This beginner clinic covers Pickleball fundamentals—shots, rules, and scoring. Open to both members and visitors, it's perfect for anyone new to the game. Every Saturday from 11am-12:30pm. More information & registration here.

🕯️ Thanksgiving Table Centerpiece Workshop | Nov 26 @ 6pm | Willow Oak Flower & Herb Farm, Severn

Create a seasonal Hurricane candle arrangement featuring mums, berries, pods, dried accents, and greenery. Perfect for your Thanksgiving table. Reservations required—call 410-551-2237. Cost: $75 per person. 

COMMUNITY SHOUT-OUTS

Kindness Stories from Around Town

Last week, in celebration of World Kindness Day, I asked friends on social to share stories of kindnesses they’ve experienced. Here is what they had to say!

HEALING MINUTE

Help Others Heal Through Gratitude

This week, let's help others heal by expressing gratitude directly. Gratitude can be a powerful catalyst for healing and connection. Even small words of appreciation can make a big difference in someone's day.

Consider doing it right now, so you don’t forget. To make it as easy as possible (and help spread the message about this newsletter), use this social post (Facebook), (Instagram) and the guide below:

Tag a friend (or share it) and write what you're grateful for.

Guide to Expressing Gratitude

1. Be Specific: Mention exactly what the person did. Instead of just saying "Thanks for your help," say "Thank you for helping me move last weekend—you saved me hours and made it so much easier."

2. Share the Impact: Let them know how their actions affected you. For example, "Your words of encouragement gave me the boost I needed to get through my presentation."

3. Be Authentic: Speak from the heart. Personalize your gratitude to reflect your relationship.

4. Use Emotion: Express how their actions made you feel, e.g., "It made me feel so validated."

5. Keep It Timely: Express gratitude soon after the event for maximum impact.

By taking just a few minutes to express gratitude, you can provide others with a sense of value, love, and healing.

As a thank you, everyone who participates will receive a set of Thanksgiving Conversation Game cards—perfect for nurturing gratitude and connection at your gathering next week. 🌟

(For those who participated in last week's kindness challenge, you've already won the cards—I'll be emailing them to you soon. But feel free to participate anyway!)

I can't wait to hear about the meaningful conversations they inspire.

Let's spread gratitude far and wide this season!

That’s all for today’s newsletter. Be well!

Until next time,