Gratitude and Perseverance: A Thanksgiving Reflection

Being thankful as you face adversity isn't easy. Expressive writing can help make the holiday restorative and meaningful.

Photo by Cliff Johnson on Unsplash

We who count our age in semesters know that the academic calendar doesn't neatly sync with the joys of the calendar that marks time for those living outside the ivory tower. Living in a scholastic alternate temporality teaches us the virtues of self-denial and rewards us with delayed frivolity. Our summers may end weeks before the balmy last blast of Labor Day's vernal adieu, but those days banked in the classroom pay us back with interest when spring break comes round.

As a student, Thanksgiving break struck me as a strange nexus of the two calendars. Colleges and universities empty themselves in late November for a week of feasting and reconnecting with distant loved ones, followed by a return to campus for the adrenaline-soaked rush up to finals. Who could rest, let alone be thankful, when the biggest challenges of the semester awaited us on the other side of this untimely vacation?

The Value of Respite

My age has shown me another way to approach the upcoming Thanksgiving break. Most arduous and worthwhile undertakings have respites built into them, wittingly or not. In sports, there's the seventh-inning stretch. Wise football coaches reserve timeouts for the waning minutes of the fourth quarter. Race car drivers pit for fresh tires and fuel before gunning for the checkered flag. Alpinists secure a tent to the face of the mountain before making a final push for the summit. Distance swimmers will sprint the last two lengths of the pool.

Symphonies have movements, plays acts, novels falling actions.

Life itself seems to follow this pattern of work, respite, and intense conclusion. When my wife and I were expecting our first child, a wise doula taught us about the natural alignment plateau—the period when active labor seems to slow down before more intense contractions bring on the next stage of labor. Even our sleep cycles tend to follow this pattern.

Anticipating these breaks in the action and using them to nourish our psyches can help us flourish. That’s why later this week, I’ll lead our first-year pre-health students at Syracuse University in a dinner workshop to share expressive writing strategies for the Thanksgiving intermission. We’ll come together to reflect in writing on the events that brought us to this season and write goals for the high-stakes finale to their first semester in what will be a long academic journey for many of them.

Why Expressive Writing Works

Decades of research show that expressive writing works. Writing about personal experiences and emotions can reduce stress, improve focus, and even enhance perseverance. One study found that people who wrote about past challenges experienced less anxiety and greater clarity in facing future obstacles. Another showed that expressive writing strengthens neural processing in ways that bolster determination and performance when tackling difficult tasks.

The Thanksgiving break is an ideal moment to harness these benefits. But we should also acknowledge that not everything over the past weeks has gone our way. Gratitude, particularly in the face of hardship, is a profound practice that spiritual traditions have long nurtured.

Gratitude Amidst Adversity

One such example is the Jewish prayer Birkat HaGomel, a blessing recited after crossing an ocean or a desert, surviving life-threatening illness, giving birth, or being freed from prison. The prayer is recited standing in front of 10 adult men, a ritual that underscores the fact that hardship, faith, and triumph must be shared to have meaning. Even those of us outside the Jewish faith can draw inspiration from its sentiment: the recognition that life’s trials can be met with reflection and thankfulness for the strength to endure them. Standing tall to claim our experience while voicing our gratefulness cements the bonds of community. Culture and resilience nurture each other.

This concept can translate beautifully into expressive writing. Reflecting on a hardship and giving voice to gratitude—whether for survival, lessons learned, or the people who stood by us—can provide solace and a sense of closure. This is writing that is meant to be shared.

Writing Exercises for Thanksgiving and Perseverance

Here are a few exercises to help you reflect, process, and find gratitude this Thanksgiving:

1. Reflecting on Past Challenges
   Take 15 minutes to write about a significant challenge you’ve faced. Describe the emotions you experienced and the steps you took to overcome it. How did it shape your resilience and ability to persevere today? Reflecting on these moments can remind us of the strength we’ve built over time.

2. Gratitude Letter
   Write a letter to someone who supported you through a tough time. Express your gratitude for their help and explain how their presence or advice made a difference. Whether you send it or keep it private, this exercise fosters both thankfulness and connection.

3. Thanksgiving Reflection
   List three things you are most thankful for this season. Write about how each of these has sustained or inspired you through challenges this year. Thanksgiving isn’t just about feasting—it’s about savoring what truly nourishes us.

4. Gratitude Amidst Adversity (Inspired by Birkat HaGomel)
   Reflect on a recent challenging experience. Write about the difficulties faced and identify any positive outcomes or lessons learned. Express gratitude for the strength to endure and any support received during this time. This exercise encourages acknowledgment of hardship while focusing on growth and gratitude. Write it with an audience in mind. Consider reading it to them.

5. Future Self Visualization
   Picture yourself at the end of the semester, having successfully navigated the challenges ahead. Write a letter from this future self to your present self, offering encouragement, wisdom, and advice for the journey. This forward-looking perspective can boost your confidence and motivation.

6. Creating a Personal Mantra
   Think of a phrase or affirmation that captures your commitment to perseverance. Write about why this mantra resonates with you and how you can use it to guide your actions in the weeks ahead. Keep it visible during finals for an extra boost of focus and determination.

Photo by Alexis Brown on Unsplash

Closing Reflections

Breaks like Thanksgiving remind us to pause, to breathe, and to honor the strength that carries us forward. Expressive writing can be the tent you secure on the mountainside or the stretch that prepares you for the final sprint. It doesn’t just help you navigate challenges; it gives you the clarity to savor the beauty along the way.

Take time this week to write, reflect, and persevere. It’s good for your soul. I invite you to share your reflections or favorite writing prompts in the comments—your words might inspire others on their journey. Happy Thanksgiving.

For Further Reading

• Pennebaker, J. W., & Chung, C. K. (2011). Expressive writing: Connections to physical and mental health. In H. S. Friedman (Ed.), The Oxford handbook of health psychology (pp. 417–437). Oxford University Press.

• King, L. A. (2001). The Health Benefits of Writing about Life Goals. Personality and Social Psychology Bulletin, 27(7), 798-807. https://doi.org/10.1177/0146167201277003

• Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology, 9(2), 111-131.

• Bono, G., Emmons, R. A., & McCullough, M. E. (2004). Gratitude in practice and the practice of gratitude. Positive psychology in practice, 464-481.