The Psychological Benefits of Gratitude

Gratitude is more than just a polite habit; it is a powerful mental health tool. Studies show that regularly practicing gratitude can enhance well-being, improve relationships, and foster a positive mindset. Here’s how gratitude positively impacts our psychological health and why it’s worth incorporating into daily life.

Reduces Stress and Anxiety

Lower Cortisol Levels: Practicing gratitude can reduce levels of cortisol, the body’s stress hormone, resulting in lower stress and improved emotional balance.

Enhanced Emotional Resilience: Focusing on things we are thankful for helps us build resilience, making it easier to handle life’s challenges and uncertainties.

Reduced Worry: Expressing gratitude shifts our focus away from anxieties, redirecting attention to positive aspects of life, which can diminish feelings of fear and worry.

Improves Mood and Happiness

Increased Dopamine and Serotonin: Gratitude activates regions of the brain associated with dopamine and serotonin, often called the “feel-good” chemicals, which naturally boost happiness.

Enhances Life Satisfaction: When people acknowledge what they are grateful for, they tend to feel more satisfied and fulfilled with their lives, regardless of external circumstances.

Promotes Positive Thinking: Gratitude fosters a positive mental outlook, which can lead to improved self-esteem, optimism, and emotional well-being.

Strengthens Relationships

Increases Empathy: Being grateful helps us recognize and appreciate the people who support and care for us, which increases our empathy toward others.

Builds Trust: Expressing gratitude can strengthen bonds and enhance trust, as it shows appreciation for others’ contributions to our lives.
Reduces Loneliness: Practicing gratitude often leads to actions that connect us with others, reducing feelings of isolation and loneliness.

Enhances Physical Health

Improved Sleep Quality: Grateful people report better sleep quality, as gratitude lowers intrusive thoughts and rumination, promoting relaxation and sleep.

Stronger Immune System: Studies suggest that gratitude may boost the immune system, reducing susceptibility to illness and improving overall health.

Increased Energy Levels: People who practice gratitude tend to feel more energized, likely due to improved mood and a sense of well-being.

Promotes Self-Control and Patience

Better Decision-Making: People who practice gratitude tend to be more mindful, which can lead to more thoughtful and healthier choices.

Enhanced Patience: Grateful individuals are more likely to be patient, as they learn to value and appreciate what they already have rather than seeking instant gratification.

Increased Resilience: Gratitude enhances emotional self-control and resilience, helping people stay focused and calm in challenging situations.

Encourages Personal Growth and Motivation

Boosts Goal Achievement: Feeling thankful for progress no matter how small, motivates individuals to keep moving toward their goals. Promotes a Growth Mindset: Gratitude helps individuals see mistakes or setbacks as opportunities for growth, as they learn to appreciate lessons from life experiences. Encourages Lifelong Learning: Gratitude fosters an open mindset, encouraging curiosity and a willingness to learn and improve.

How to Cultivate Gratitude Incorporating gratitude into daily life can be simple and effective: Keep a Gratitude Journal: Write down three things you’re grateful for each day. Practice Mindful Appreciation: Take a moment to appreciate small things like a sunny day, a good meal, or a kind gesture. Express Gratitude to Others: Tell friends, family, or colleagues why you’re grateful for them, which can strengthen your relationships and improve your mood.

Gratitude is a powerful tool that enhances our mental and emotional well-being. By making gratitude a daily habit, we can cultivate a positive outlook, build stronger relationships, and foster greater resilience and happiness.

I Am Thankful For…

The top 20 list of what CBHC employees are thankful for this Thanksgiving season:

1. I am thankful for the opportunity to meet and support the people from this community through Comprehensive.
2. I am thankful to be able to serve children and families who need our help in so many facets of their lives.
3. I am thankful for the organization working together as a team to help the most vulnerable.
4. I am thankful for the opportunity to grow within the agency.
5. I am thankful for the secured employment opportunity.
6. I am thankful for the organization’s recognition in highlighting staff and services.
7. I am thankful for the greatest management team ever!
8. I am thankful for another day of life to spend with my family and a job that allows me to be a significant provider.
9. I am thankful to have a job that makes a difference in other people’s lives and the lives of their families.
10. I am thankful for my three beautiful daughters. My two older daughters married two wonderful men and they each gave me two beautiful granddaughters.
11. I am thankful for my family being healthy and my parents still living.
12. I am thankful for a job I enjoy and co-workers I like, and we all get along well.
13. We are thankful for the amazing team members and staff we have.
14. I am thankful for the kitchen crew who keep us fed.
15. I am thankful that my kids are healthy, and my wife loves her new job.
16. I am grateful for my parents and the full circle of love and support to pursue my goals and dare to dream big.
17. I am grateful for the City of Champions: East St. Louis for so many hidden gems in the city and positive people. We just need to believe in ourselves.
18. I am grateful for new friendships and new opportunities to serve our youth and make meaningful impacts in our community and beyond.
19. I am thankful to every one of our clients because without them, we would not be here!
20. I am thankful for: great coworkers, a job is more than a paycheck. Having great coworkers is one of the things which make it that way.

Sounds like we are all very blessed and grateful at Comprehensive Behavioral Health Center! Have an amazing Thanksgiving with your loved ones and enjoy your time together!

Pet Connection

Meet Hammerhead (Goldfish) won by Kimberley Fickinger’s son, Bentley at the Millstadt Homecoming in September. We recently had to put down Liberty, our 2-year-old Pitbull, so my son wanted a new pet. Mom and dad were accepting of the new, easy to take care of, addition to the household! 

A Totally Tasty Roast Turkey Recipe

Thanksgiving is one of my favorite holidays, largely because it contains so many of my favorite foods.  In my book, the single best food on the face of the earth is a whole roasted turkey.  I’ve been known to make a whole bird for 2-4 people just to have leftovers. 

For the last few years, I’ve been making this turkey recipe that comes from Alton Brown’s turkey recipe from the Food Network show Good Eats.  This recipe gives delicious crunchy skin and perfectly cooked dark and white meat that isn’t dry.  If you’re feeling stuck in a turkey rut, give this a try! 

1. Defrost your turkey 2-3 days in advance by taking it out of the fridge and putting it in a fridge or cooler.  I always err toward making sure that my turkey is fully defrosted, usually putting the turkey in the fridge on Monday night.  When defrosted, remove any organs or giblets from the cavity. 

2. This step is optional, but will add extra flavor.  On Wednesday night, brine the turkey.  Put 1 gallon vegetable broth, 1 cup of salt, ½ cup brown sugar, 1 tablespoon black peppercorns, 1 ½ teaspoons of while allspice, and 1 ½ teaspoons chopped candied ginger.  Bring this up to a boil in a stock pot and stir until all sugar and salt is dissolved.  Let the mixture cool.  Place your turkey in a 5 gallon cooler (or I use a food safe bucket in the fridge).  Pour the mixture over the turkey then add ice and water until the turkey is fully covered.  Let sit in a cool place. 

3. On Thanksgiving morning, set the oven to 500 degrees.  Remove the turkey from the brine and rinse it with cold water.  Place the turkey on a rack in a roasting pan breast-up then pat it dry with paper towels. 

4. Place 1 red apple, quartered, ½ an onion quartered, 1 cup of water, 4 sprigs of fresh rosemary, 6 leaves of fresh sage, and a cinnamon stick in a microwave safe container and microwave on high for 5 minutes.  Using tongs remove these items from the water and place them inside the cavity of the bird. 

5. Brush the entire bird in canola oil and place on the bottom rack of the oven to crisp the skin. 

6. After 30 minutes, take a large square of heavy-duty aluminum foil and fold it into a triangle.  Brush one side with oil.  Open the oven, and place a probe thermometer into the thickest part of the turkey breast.  Cover the breast with the triangle of foil and put the turkey in the over at 350 degrees 

7. Cook until the thermometer reads 155 degrees, remove the turkey from the oven.  Let it rest in the roasting pan covered with foil for at least 15 minutes then carve. 

The Psychological Benefits of Gratitude

Gratitude is more than just a polite habit; it is a powerful mental health tool. Studies show that regularly practicing gratitude can enhance well-being, improve relationships, and foster a positive mindset. Here’s how gratitude positively impacts our psychological health and why it’s worth incorporating into daily life.

Reduces Stress and Anxiety

Lower Cortisol Levels: Practicing gratitude can reduce levels of cortisol, the body’s stress hormone, resulting in lower stress and improved emotional balance.

Enhanced Emotional Resilience: Focusing on things we are thankful for helps us build resilience, making it easier to handle life’s challenges and uncertainties.

Reduced Worry: Expressing gratitude shifts our focus away from anxieties, redirecting attention to positive aspects of life, which can diminish feelings of fear and worry.

Improves Mood and Happiness

Increased Dopamine and Serotonin: Gratitude activates regions of the brain associated with dopamine and serotonin, often called the “feel-good” chemicals, which naturally boost happiness.

Enhances Life Satisfaction: When people acknowledge what they are grateful for, they tend to feel more satisfied and fulfilled with their lives, regardless of external circumstances.

Promotes Positive Thinking: Gratitude fosters a positive mental outlook, which can lead to improved self-esteem, optimism, and emotional well-being.

Strengthens Relationships

Increases Empathy: Being grateful helps us recognize and appreciate the people who support and care for us, which increases our empathy toward others.

Builds Trust: Expressing gratitude can strengthen bonds and enhance trust, as it shows appreciation for others’ contributions to our lives.
Reduces Loneliness: Practicing gratitude often leads to actions that connect us with others, reducing feelings of isolation and loneliness.

Enhances Physical Health

Improved Sleep Quality: Grateful people report better sleep quality, as gratitude lowers intrusive thoughts and rumination, promoting relaxation and sleep.

Stronger Immune System: Studies suggest that gratitude may boost the immune system, reducing susceptibility to illness and improving overall health.

Increased Energy Levels: People who practice gratitude tend to feel more energized, likely due to improved mood and a sense of well-being.

Promotes Self-Control and Patience

Better Decision-Making: People who practice gratitude tend to be more mindful, which can lead to more thoughtful and healthier choices.

Enhanced Patience: Grateful individuals are more likely to be patient, as they learn to value and appreciate what they already have rather than seeking instant gratification.

Increased Resilience: Gratitude enhances emotional self-control and resilience, helping people stay focused and calm in challenging situations.

Encourages Personal Growth and Motivation

Boosts Goal Achievement: Feeling thankful for progress no matter how small, motivates individuals to keep moving toward their goals. Promotes a Growth Mindset: Gratitude helps individuals see mistakes or setbacks as opportunities for growth, as they learn to appreciate lessons from life experiences. Encourages Lifelong Learning: Gratitude fosters an open mindset, encouraging curiosity and a willingness to learn and improve.

How to Cultivate Gratitude Incorporating gratitude into daily life can be simple and effective: Keep a Gratitude Journal: Write down three things you’re grateful for each day. Practice Mindful Appreciation: Take a moment to appreciate small things like a sunny day, a good meal, or a kind gesture. Express Gratitude to Others: Tell friends, family, or colleagues why you’re grateful for them, which can strengthen your relationships and improve your mood.

Gratitude is a powerful tool that enhances our mental and emotional well-being. By making gratitude a daily habit, we can cultivate a positive outlook, build stronger relationships, and foster greater resilience and happiness.

I Am Thankful For…

The top 20 list of what CBHC employees are thankful for this Thanksgiving season:

1. I am thankful for the opportunity to meet and support the people from this community through Comprehensive.
2. I am thankful to be able to serve children and families who need our help in so many facets of their lives.
3. I am thankful for the organization working together as a team to help the most vulnerable.
4. I am thankful for the opportunity to grow within the agency.
5. I am thankful for the secured employment opportunity.
6. I am thankful for the organization’s recognition in highlighting staff and services.
7. I am thankful for the greatest management team ever!
8. I am thankful for another day of life to spend with my family and a job that allows me to be a significant provider.
9. I am thankful to have a job that makes a difference in other people’s lives and the lives of their families.
10. I am thankful for my three beautiful daughters. My two older daughters married two wonderful men and they each gave me two beautiful granddaughters.
11. I am thankful for my family being healthy and my parents still living.
12. I am thankful for a job I enjoy and co-workers I like, and we all get along well.
13. We are thankful for the amazing team members and staff we have.
14. I am thankful for the kitchen crew who keep us fed.
15. I am thankful that my kids are healthy, and my wife loves her new job.
16. I am grateful for my parents and the full circle of love and support to pursue my goals and dare to dream big.
17. I am grateful for the City of Champions: East St. Louis for so many hidden gems in the city and positive people. We just need to believe in ourselves.
18. I am grateful for new friendships and new opportunities to serve our youth and make meaningful impacts in our community and beyond.
19. I am thankful to every one of our clients because without them, we would not be here!
20. I am thankful for: great coworkers, a job is more than a paycheck. Having great coworkers is one of the things which make it that way.

Sounds like we are all very blessed and grateful at Comprehensive Behavioral Health Center! Have an amazing Thanksgiving with your loved ones and enjoy your time together!

Pet Connection

Meet Hammerhead (Goldfish) won by Kimberley Fickinger’s son, Bentley at the Millstadt Homecoming in September. We recently had to put down Liberty, our 2-year-old Pitbull, so my son wanted a new pet. Mom and dad were accepting of the new, easy to take care of, addition to the household! 

A Totally Tasty Roast Turkey Recipe

Thanksgiving is one of my favorite holidays, largely because it contains so many of my favorite foods.  In my book, the single best food on the face of the earth is a whole roasted turkey.  I’ve been known to make a whole bird for 2-4 people just to have leftovers. 

For the last few years, I’ve been making this turkey recipe that comes from Alton Brown’s turkey recipe from the Food Network show Good Eats.  This recipe gives delicious crunchy skin and perfectly cooked dark and white meat that isn’t dry.  If you’re feeling stuck in a turkey rut, give this a try! 

1. Defrost your turkey 2-3 days in advance by taking it out of the fridge and putting it in a fridge or cooler.  I always err toward making sure that my turkey is fully defrosted, usually putting the turkey in the fridge on Monday night.  When defrosted, remove any organs or giblets from the cavity. 

2. This step is optional, but will add extra flavor.  On Wednesday night, brine the turkey.  Put 1 gallon vegetable broth, 1 cup of salt, ½ cup brown sugar, 1 tablespoon black peppercorns, 1 ½ teaspoons of while allspice, and 1 ½ teaspoons chopped candied ginger.  Bring this up to a boil in a stock pot and stir until all sugar and salt is dissolved.  Let the mixture cool.  Place your turkey in a 5 gallon cooler (or I use a food safe bucket in the fridge).  Pour the mixture over the turkey then add ice and water until the turkey is fully covered.  Let sit in a cool place. 

3. On Thanksgiving morning, set the oven to 500 degrees.  Remove the turkey from the brine and rinse it with cold water.  Place the turkey on a rack in a roasting pan breast-up then pat it dry with paper towels. 

4. Place 1 red apple, quartered, ½ an onion quartered, 1 cup of water, 4 sprigs of fresh rosemary, 6 leaves of fresh sage, and a cinnamon stick in a microwave safe container and microwave on high for 5 minutes.  Using tongs remove these items from the water and place them inside the cavity of the bird. 

5. Brush the entire bird in canola oil and place on the bottom rack of the oven to crisp the skin. 

6. After 30 minutes, take a large square of heavy-duty aluminum foil and fold it into a triangle.  Brush one side with oil.  Open the oven, and place a probe thermometer into the thickest part of the turkey breast.  Cover the breast with the triangle of foil and put the turkey in the over at 350 degrees 

7. Cook until the thermometer reads 155 degrees, remove the turkey from the oven.  Let it rest in the roasting pan covered with foil for at least 15 minutes then carve.