Gratitude and Joy is Self-Care

"Black joy is a revolution because it refuses to be erased." – Brittany Packnett Cunningham

Taking time for gratitude and joy is often overlooked because it is such a simple action. It can feel too small to have any real impact. But the reality is, many of the best parts of our lives are found in those small moments.

Modern scientists have now captured that wisdom in data, and there is plenty of it that details the wide-ranging benefits of mindfulness practices, particularly formal meditation.

Dr. Amy presenting about leadership and advocacy to a national audience of psychologists.

A gratitude practice is simply taking time to reflect upon things that you are grateful for.  These things can be big, like a promotion at work, or small, like the sun coming out after inclement weather.  The power of a gratitude practice is not necessarily in what you are grateful for, but rather that you took time to reflect upon it and experience the moments of joy associated with it.  Maintaining a gratitude practice can improve symptoms of depression, build resilience, happiness, and life satisfaction, as well as reduce impacts of stress.  

One of the things that has kept me going as an advocate who resides in a state where I do not see myself frequently represented by people who look or think like me is a perspective of gratitude.  When I feel frustrated with what is occurring politically, I remember that a few generations ago, this same land was a slave state, and that is what I would have been.  Instead, I am a highly educated doctor, capable of saving lives, and am free to speak truth to power as I so choose.  I have been given this freedom because of the advocates who fought for me to have it, many of whom lost their lives in the process.  Reflecting upon this always fills me with a deep sense of gratitude, renewal of purpose, and desire to keep moving forward.

This perspective also reminds me to celebrate all wins, regardless of how small they may seem.  In life and advocacy work, there will be seasons that might not appear or even feel as successful as others.  Or perhaps you are working in a challenging environment that makes progress slow and perhaps even a bit painful at times.  It is crucial to not overlook incremental progress, change, and wins.  Again, it might feel unjustified to celebrate a step in a process when the long-term goal is much larger or far away.  However, celebrating small wins is a form of gratitude, and it is absolutely necessary to remain motivated, resilient for the long haul, and to feel good about the work.  

To cultivate a gratitude practice, all you have to do is create moments to stop and be grateful.  This can include keeping a gratitude journal where you write down 1-3 things that you are grateful for each day.  You can also keep a gratitude jar where you write your items down on pieces of paper and fill the jar to revisit at the end of the year and reflect.  It can mean becoming more intentional about expressing gratitude to others, as well as celebrating small wins more frequently.  You can also add a gratitude practice onto a mindfulness practice and incorporate your reflections of gratitude into a formal meditation.  Check out additional resources and podcasts at the Greater Good Science Center at the University of California, Berkeley.

Remember, prioritizing yourself is a revolutionary act, and small steps can have a profound impact. Let’s commit to thriving unapologetically—individually and together. Stay tuned for more tips and inspiration in the months ahead!

In solidarity,

Dr. Amy

This is part of Dr. Amy's Self Care Is Political Warfare series. Read the entire series here!