Let’s be real, like it or not, the holidays are upon us. As such, with the approach of Thanksgiving, conversations about gratitude tend to become more frequent. Whether it’s your social media feed filled with lists of blessings or the people in your life gathering to talk about what they’re thankful for, this month is about reflection and appreciation.
And while gratitude is a powerful practice, for many in recovery, this time of year can also stir something deeper, such as emotional pain, relational strain, or regret. Memories of past mistakes, broken connections, or unfulfilled expectations can make gratitude feel complicated, even impossible.
This is even more so the case when we fail to recognize the grace in our lives.
Recognize that gratitude keeps us grounded in what’s good. Grace reminds us that we’re still in process. But together, they offer a healthier, more honest path for healing.
Understand that gratitude isn’t just a feel-good word or a warm and fuzzy concept.
Rather, it’s a well-studied psychological tool that shapes how we think, feel, and behave. In fact, research shows that people who regularly practice gratitude report higher levels of well-being, better sleep, more optimism, and fewer symptoms of depression and anxiety. Believe it or not, simply taking the time to write down a few things you’re grateful for each week can shift your mood and perspective.
This is because gratitude works by redirecting our attention away from what’s missing or broken and toward what’s working and growing. In recovery, this mental shift can be life-giving because addiction often rewires the brain to fixate on pain, craving, or the next source of relief. But gratitude helps retrain the brain’s reward system to find satisfaction in healthier, more sustainable sources such as human connection, growth, and purpose.
Gratitude also acts as a powerful protective factor.
It strengthens emotional resilience and lowers the risk of relapse because when gratitude becomes part of one’s daily practice, it helps downregulate stress, reduces rumination, and enhances emotional regulation, which are all critical elements in maintaining effective recovery.
If you want to nerd out a bit, from a neurobiological perspective, gratitude activates the brain’s prefrontal cortex, which is responsible for decision-making and impulse control. It also triggers dopamine and serotonin release, which are the same “feel-good” neurotransmitters that substances often hijack. Therefore, by engaging in the practice of gratitude, we reinforce natural pathways of pleasure and calm that don’t depend on unhealthy coping mechanisms.
Practicing gratitude also cultivates humility.
This is because it reminds us that progress in recovery isn’t just about personal effort but something rooted in grace, support, and community. That perspective softens self-criticism and invites compassion, both for ourselves and others. And so, when we recognize that healing takes time, we’re less likely to spiral into shame or hopelessness during a setback.
That said, gratitude in recovery isn’t about pretending everything’s okay.
Nor does it mean minimizing legitimate struggles. Rather, it’s a tool that helps us observe both our challenges and our progress. Because when we intentionally focus on what’s going well in our lives, gratitude becomes a daily anchor that keeps us present and grounded instead of getting lost in past mistakes or future worries.
With this perspective in place, we can begin to see recovery in concrete ways, starting with the subtle shifts that indicate growth.
1. Awareness of Growth
Gratitude helps you notice subtle shifts that might otherwise go unseen. Maybe you handled a stressful conversation without shutting down. Maybe you made amends with someone you wronged, attended a meeting, or simply chose honesty over hiding. Regardless, these moments matter because gratitude helps you recognize them as evidence that you’re changing.
2. Reframing Setbacks
Recovery isn’t linear. There are going to be seasons when progress feels slow or relapse occurs. It is in this sense that gratitude and grace work together because while gratitude allows you to see what remains intact (like your desire to grow), grace helps you move forward without self-condemnation.
3. Connection and Community
Gratitude strengthens relationships because expressing appreciation to others deepens bonds of trust and belonging, which are two powerful antidotes to the isolation that fuels addiction. Consequently, in support groups, gratitude also opens space for authenticity and shared hope.
4. Sustaining Motivation
During hard seasons, gratitude reminds you why you started this journey. It reconnects you with meaning and purpose, which are key motivators in staying sober or emotionally healthy. It also encourages patience with the process because gratitude recognizes that growth takes time, but every step counts.
Ultimately, gratitude and grace are not just holiday buzzwords.
They’re spiritual and psychological lifelines. Gratitude grounds us in goodness; grace frees us from the need to be perfect. Together, they remind us that healing isn’t about having it all together but about staying open, hopeful, and humble as God continues to work in our lives.
So this season, try setting aside a little time each day to think about what you’re thankful for and where you need some grace. You could even jot them down in a journal with one column for gratitude and one for grace. This practice is a simple way to stay grounded, notice your progress, and still be honest about the hard stuff.
And if you’re walking alongside someone in recovery, bring them into it too. Encourage real gratitude, not forced positivity. Because some days, just showing up is the win. Other days, it might be feeling real joy or receiving forgiveness.
Either way, it all counts.
References:
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455–469.
Jans-Beken, L., & Wong, P. T. P. (2019). Development and preliminary validation of the Existential Gratitude Scale (EGS). Counselling Psychology Quarterly, 34(1), 1–19.
Watkins, P. C., Uhder, J., & Pichinevskiy, S. (2015). Gratitude and the good life: Toward a psychology of appreciation. Springer.
Worthington, E. L. Jr., & Sandage, S. J. (2016). Forgiveness and spirituality in psychotherapy: A relational approach. American Psychological Association.