As Thanksgiving season approaches in the Capital Region of New York, it’s easy to feel pulled in a dozen directions at once, whether you’re flitting between school drop-off, work, family gatherings, Thanksgiving meal prep, and the endless mental load of caring for everyone else. Amid the busyness, it can be easy to lose sight of our own well-being. This Thanksgiving season can also be a grounding opportunity to pause, breathe, and reconnect with gratitude, a simple but powerful practice that supports both mental and physical health.

At Heirloom Family Medicine, a direct primary care practice in Albany, NY, we believe caring for yourself isn’t selfish; it’s foundational. Gratitude and mindfulness are two of the most accessible, evidence-based ways to lower stress, improve sleep, and boost overall well-being.

If you’re new to the practice here are some easy, actionable ways to weave them into your life this Thanksgiving season.

1. Start each day with gratitude

Before checking emails or getting caught up in the morning rush, take 30 seconds to notice one good thing. Maybe it’s your first sip of coffee, the quiet before the kids wake up, or the sound of leaves crunching underfoot on your walk into your office. Regularly naming moments of gratitude helps shift your mindset, calm your nervous system, and set a positive tone for the entire day.

2. Say a prayer (or a few words of thanks) before meals

One of the easiest ways to build a new habit is by stacking it with something you already regularly do. Before taking your first bite, say a quick prayer (or few words of thanks) while you notice the smells, colors, and effort that went into the meal in front of you whether you, a loved one, or a professional prepared it. This mindful pause signals your body to relax and digest more efficiently, and it turns an ordinary dinner into a moment of connection and gratitude.

3. Make everyday moments mindful

Mindfulness doesn’t have to mean meditating for 20 minutes continuously. Try bringing presence to the ordinary moments: folding laundry, driving home, washing dishes, changing a diaper. Notice your breath, your posture, or even the sounds around you. These small shifts add up, helping you feel less reactive and more centered, even when you’re facing a diaper blow out or someone cuts you off on the Northway.

4. Speak your gratitude out loud

Sharing appreciation regularly strengthens relationships and boosts emotional well-being for both the giver and receiver. Thank your husband or wife for making dinner. Tell your child you love how curious they are. Leave a kind note for a friend, teacher, or coworker for no good reason. Compliment a stranger while waiting in line at the grocery store. Out-loud gratitude is contagious and a feel good moment for everyone.

5. Reflect Before Bed

Before turning off the lights, jot down three things you’re grateful for. They don’t have to be big: “I made it through a hard day” or “the baby slept for two hours straight” both count. This simple reflection can improve sleep quality, reduce stress, and help you end your day with a sense of peace. I’ve been loving the Rosebud app, an AI journaling app focused on self-growth and reflection.

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Gratitude as preventive medicine

At Heirloom, we believe good health is built not just in lab results and prescriptions but in how we live our everyday lives: in the pauses, the relationships, and the moments we take to focus on what really matters.

This Thanksgiving, give yourself permission to slow down, savor what’s in front of you, and care for your mind and body with the same compassion you offer others. Gratitude doesn’t just change how you feel – it can transform your health.