Honoring Truth and Redefining Gratitude
As Thanksgiving approaches, many of us are reminded to pause and reflect. Yet it is equally important to acknowledge that the traditional story of Thanksgiving is not accurate and the story of the “Pilgrims and Indians” has caused lasting harm to Indigenous communities. The commonly told narrative erases violence, colonization, and loss.
At The Atypical View, we believe in practicing both awareness and compassion, recognizing that truth-telling can coexist with gratitude. However you choose to spend this day, whether in quiet reflection, with loved ones, or in community, it can be a reminder to connect with gratitude in a way that feels authentic.
Gratitude, at its core, is the recognition and appreciation of what brings value, safety, or meaning to our lives. It does not require perfection, positivity, or forced thankfulness. Gratitude is most powerful when it honors lived experience rather than bypasses it.
Neurodiversity-Affirming Ways to Practice Gratitude
Gratitude can take many forms, and for neurodiverse individuals, it is often most effective when it meets the body and mind where they are. Rather than writing a long gratitude list or forcing emotional connection, try beginning with approaches that are sensory or relational in nature.
Some ways to practice include:
- Sensory gratitude: noticing a calming texture, sound, or scent such as a cozy blanket or a favorite song.
- Micro gratitude: naming small wins throughout the day like checking off a task on our to-do list, sending the text to a loved one we’ve put off, etc.
- Relational gratitude: acknowledging people who make space for your authentic self without judgment.
- Body gratitude: recognizing what your body does to keep you going even when you feel tired or overwhelmed.
These practices align with nervous system regulation, which suggest that feeling safe and connected allows the brain to engage more deeply with emotional experiences such as gratitude. For many autistic, ADHD, and especially late diagnosed folks, integrating nervous system regulation into your gratitude and self care is especially important.
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The Research on Gratitude and Well-Being
Gratitude is not just an emotional practice , it is also supported by research. Studies consistently show that gratitude interventions can enhance well-being, resilience, and overall mental health.
- A large meta-analysis found that gratitude interventions significantly improved happiness and reduced symptoms of depression and anxiety across diverse populations (Diniz et al., 2023, Einstein (São Paulo)).
- Another study found that gratitude helped women at risk for depression experience improved emotional health (Tomczyk, Nezlek, & Krejtz, 2022, Frontiers in Psychology).
- Gratitude has also been associated with stronger relationships and better coping strategies in the face of stress (Wood, Froh, & Geraghty, 2010, Clinical Psychology Review).
While findings are generally consistent, research does note that the impact of gratitude practices can vary depending on individual context, culture, and accessibility. For neurodiverse individuals, flexibility and self-compassion remain key.
At The Atypical View, therapy and coaching sessions integrate gratitude in ways that support emotional regulation and authenticity. Gratitude is not about minimizing struggle, it is about finding safety, connection, and meaning even in small moments. However you choose to incorporate it, gratitude can become a steady practice of self-kindness and resilience.
Research:
Tomczyk, J., Nezlek, J. B., & Krejtz, I. (2022). Gratitude can help women at-risk for depression accept their depressive symptoms, which leads to improved mental health. Frontiers in Psychology, 13, 878819. https://doi.org/10.3389/fpsyg.2022.878819
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: A systematic review and meta-analysis. Einstein (São Paulo), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005
