The Giving Season-Finding a Balance in Gratitude

​FOZA Podcast Epi-50 - The Giving Season:  Finding Balance in Gratitude
Aligning with the podcast, here is a list of practical practices to help you stay on track with practicing gratitude, as well as facing life’s real challenges.
 
Sincere Gratitude Statements -vs- Toxic Positivity Statements
Here are some clear and helpful choices between sincere gratitude statements and toxic positivity statements. Toxic positivity statements can often invalidate the real emotions of a loved one.
🌿 Sincere Gratitude Statements (Supportive & Grounded)

1. “I’m grateful for your presence, even on the hard days.”
2. “Thank you for showing up, in whatever way you can today.”
3. “I appreciate what my body has carried me through, even when it feels heavy.”
4. “I’m thankful for small wins — they mean just as much on difficult days.”
5. “I’m grateful for the people in my life who let me be honest about how I’m really feeling.”
6. “I don’t feel okay today, but I’m thankful I have the space to say that out loud.”

 
🚫Toxic Positivity Statements (Dismissive or Minimizing)

1. “You should just focus on the good — everything happens for a reason!”
2. “It could be worse — you’re lucky compared to some people.”
3. “Stop worrying so much, you just need to stay positive!”
4. “If you're grateful enough, you won't feel depressed.”
5. “Don’t talk about the hard stuff — just be thankful and move on.”
6. “Everything will be fine — just smile and keep going.”

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The Science of Gratitude
Here are some gratitude practices that can reduce cortisol, improve sleep, and lift mood (Harvard Health, NIH studies).

• Simple daily practices:
  • Create a 3-item gratitude list before bed.
  • Say “thank you” out loud for small wins.
  • Reflect with family or partners about one positive moment each day.

​4. Permit Yourself to Feel
Understand that gratitude and grief can coexist. You don’t have to hide your feeling, and at the same time you don’t have to be consumed by negative thoughts. If this is a struggle, then it’s time to seek help.
 “Gratitude doesn’t mean ignoring the storm; it means noticing the rainbows between the clouds.”

• Practice journaling, prayer, or quiet time — not to “fix” feelings but to listen to them and be able to share with your therapist or medical team.

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5. Put Practical Gratitude in Action

• Examples:
  • Write thank-you cards to those who supported you. In the past
  • Cook a meal for someone who may need a lift up.
  • Donate to a cause (like FOZA’s scholarship) or your favorite charity.
  • Create a “gratitude jar” as a family ritual.

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6. Community and Connection

• Remember, connection is a powerful form of gratitude. Find ways to connect in safe and productive ways.
• Share stories of small acts of kindness within the FOZA community or within the networks that you trust.
• Use your connections to learn about upcoming events or volunteer opportunities and share what you know with others.

Send us your thoughts, ideas, comments and stories:
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