top of page

Christian Gratitude Practices to Overcome Anxiety and Find Peace

Liberation Lunes

November 11th, 2024

When life becomes overwhelming, gratitude can seem impossible to grasp. I know this feeling well. Like so many, I didn’t grow up with a clear understanding of what it meant to have a grateful heart. My childhood was a blend of Catholic traditions and occasional hints of Santería, shaped by my experience as the daughter of a single immigrant mother, caught between three cultures—American, Colombian, and Puerto Rican. I first encountered Jesus as a little 1st grader at St. Clare's Catholic school in Queens, NY , but some teachings felt harsh and bewildering. I remember the day a nun told me, "You put Jesus on the cross." As a young child, I thought, “Who is this man I’ve never met, and how could I possibly be responsible for his suffering?” That moment began a lifelong journey of questioning what it truly meant to know God, and whether He even saw me in my pain.


At home, my mother would often say, “Gracias a Dios por todo”—be thankful for everything. Whenever I felt sad, anxious, or even angry, she’d remind me that others had it worse, or that I didn’t really know what pain was. I know now that she was trying to give me perspective, to teach me resilience, but at the time, it made me feel like my pain didn’t matter. Her words became reminders of my unmet needs—physically and emotionally. If you’ve ever felt like your hurt was invisible, I understand. I know what it’s like to be stuck in a cycle of self-criticism, feeling unheard and unseen, wondering if your pain will ever be acknowledged. You start thinking, “Maybe my pain isn’t valid. Maybe I should just toughen up.”


And so, I began spiraling into self-doubt and self-hatred, caught in a cycle of self-medicating and self-abuse. My mind was weighed down by cynicism, feeling like a burden to others. It’s a dark place to be, where you logically know others might have it worse, but emotionally, you feel trapped in your own suffering.


But what if I told you there’s a way out? It’s a journey that requires courage and hard work, but it’s worth every step. No one else can take that journey for you. The only one who can lift you out is the One who walked through the storms for us—Jesus. To find true freedom, we need to learn who He is and why gratitude isn’t just a nice thought but a powerful anchor.


As the years went on, I wrestled with faith. I saw people around me who claimed to love Jesus but seemed to lack true empathy and compassion. That hypocrisy pushed me further away, and I tried other paths, exploring atheism, new age practices, and world religions.


Nothing seemed to fill that ache in my heart.


Then, years later, five years into my walk with Jesus, I heard the song “Praise You In This Storm” by Casting Crowns, and something broke open in me. The lyrics, “I’ll praise You in this storm, and I will lift my hands…for You are who You are, no matter where I am,” stirred a realization deep inside me. For the first time, I understood that gratitude wasn’t about pretending my pain didn’t exist; it was about seeing God’s presence in the middle of it. Gratitude became an anchor, steadying me in the waves of life’s storms. Perhaps that’s why the book of Ecclesiastes resonates with me so much. It’s raw, honest, and unafraid to face life’s harsh truths. Through it all, though, it reminds us that God’s presence gives meaning, even when life feels meaningless.


If you’re ready to step out of the darkness and find a new way to see your life, I promise you, there’s a path. It may not be easy, but with Jesus as our guide, it’s possible to find gratitude, even in life’s hardest moments.


The Science of Gratitude: Why It Changes Everything

Gratitude doesn’t just feel good—it transforms our brain and mental well-being. Neuroscience tells us that regular gratitude practice stimulates areas in the brain related to reward and well-being. When we focus on things we’re grateful for, our brain releases dopamine and serotonin—neurotransmitters associated with happiness and mental resilience. This process of “what fires together, wires together” means that with consistent practice, our brain forms new pathways that make gratitude an easier and more natural response.


In my own journey, I’ve experienced how gratitude doesn’t come naturally at first. If you’re used to expecting the worst, it can feel foreign to look for the good. But as we continue practicing, our brain slowly shifts, and gratitude becomes not just something we do but part of who we are.


4 Practical Steps to Cultivate Gratitude

If gratitude feels out of reach right now, that’s okay. It’s a journey, and I’m here to help you start small. Here are some practical ways to weave gratitude into your life, even when it feels hard:

  1. Daily Gratitude Journaling: Set aside a few minutes each day to write down three things you’re thankful for. Don’t feel pressured to list big things; it could be a cup of warm coffee, a moment of quiet, or the smile of a loved one. Writing down these small blessings trains your brain to recognize moments of joy, even on the hardest days.

  2. Sitting with Your Feelings: Sometimes, the first step toward gratitude is acknowledging what hurts. As your therapist, I would encourage you to allow yourself to feel your pain and frustration without rushing to “fix” it. When we sit with our emotions, we create room for authentic healing. Gratitude can grow from a place of honesty and vulnerability.

  3. Challenging Negative Thinking Patterns with CBT: Cognitive Behavioral Therapy teaches us to recognize and reframe our negative thoughts. For example, when you catch yourself thinking, “I can’t do anything right,” pause and ask, “Is there something I learned from this experience?” This small shift can help train your brain to see possibilities instead of dead ends.

  4. Expressing Gratitude to Others: Take a moment to thank someone, whether through a text, a note, or a simple expression of appreciation. Research shows that expressing gratitude strengthens relationships and creates a positive cycle. You might be surprised by the impact a thank-you can have, not only on others but also on your own heart.


Biblical Encouragement for a Grateful Heart

The Bible speaks to the power of gratitude, even during difficult times. Here are some verses that remind us of God’s faithfulness:

  • 1 Thessalonians 5:18: “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” This verse teaches us that gratitude is a choice we make, even in seasons of hardship. It’s a call to trust in God’s purpose for our lives.

  • Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” Here, Paul links gratitude with peace, reminding us that when we bring our concerns to God with thankfulness, He fills us with a sense of calm.

  • Psalm 34:18: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” God is with us in our pain, holding us close. We don’t have to be “okay” to be grateful; sometimes, it’s enough to simply know that we’re not alone.



Understanding Spiritual Bypassing: Why It’s Okay to Acknowledge the Hurt

In Christian circles, we often hear phrases like, “Just be grateful,” or “Have more faith,” when we’re struggling. While these words are often said with good intentions, they can feel dismissive. This is known as spiritual bypassing, which is when we use faith to avoid dealing with real, unresolved issues. True gratitude doesn’t mean ignoring your pain; it means inviting God into it and allowing Him to meet you there.


If you’ve ever felt dismissed when expressing your hurt, I understand. Healing is a process, not a quick fix. As a Christian integrative therapist, I’m here to hold space for your pain and help you find real, lasting healing—not just a temporary “feel good” solution. Gratitude can be part of that healing, but it doesn’t require you to deny the parts of life that are messy and hard.

Breaking Free from Cynicism and Embracing Hope

Sometimes, we get stuck in cynicism because it’s what we’ve known for so long. This negative cycle can become a kind of comfort, a way to guard against disappointment. Breaking free from this pattern is possible, but it requires commitment and the willingness to believe in a better way.


Practicing gratitude is a small but powerful step. By choosing thankfulness in little ways, we slowly retrain our brain to look for the good. Working with a therapist can help guide you in this journey, offering support as you begin to replace patterns of negativity with hope.


Resources for Deepening Gratitude and Finding Support

Here are some resources to support your gratitude journey and strengthen your mental and spiritual well-being:

Take the Next Step: A Call to Action

Starting a journey of gratitude is an act of courage. If you’re ready to explore this practice and embrace a deeper sense of peace, I’d love to support you. As a Christian integrative therapist, I offer a compassionate, faith-based approach that respects both your challenges and your potential for growth. Together, we can create a plan that aligns with your values and nurtures your mental health.


Let’s connect and begin this journey toward a life filled with gratitude, resilience, and God’s peace.



Heavenly Father, today we lift up our hearts in gratitude for all those who have served and sacrificed for the freedom we hold dear. We thank You for the men and women who have selflessly defended this great country, and we ask that You pour out Your blessings upon them. Strengthen them, comfort them, and remind them of the immense value of their service.


As we approach Thanksgiving, help us to carry this spirit of gratitude forward, transforming our hearts and minds. Teach us to see Your hand in all things, and let us remember that true gratitude isn’t just for the good times—it’s for every moment You give us, both the easy and the challenging.


Lord, may this season draw us closer to You, shaping our hearts with thankfulness and grace. Give us the strength to reflect Your love to others, remembering that every blessing and trial alike come from Your loving hand. We ask all this in Jesus’ precious name. Amen.



In Service, Faith, Hope, and Love,

Diana


PS. Click here --> The Holistic Counselor Podcast for more information and encouragement.



And now for the disclaimer to make sure you understand that YOU are responsible for YOU:

Disclaimer:

The content provided on Liberation Lunes is for entertainment and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog. The views expressed on this blog are my personal opinions and do not represent the views of any professional organizations with which I am affiliated. If you think you may have a medical emergency, call your doctor, 911, or the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) immediately. Liberation Lunes does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the blog. Reliance on any information provided by Liberation Lunes, others appearing on the blog at the invitation of Liberation Lunes, or other visitors to the blog is solely at your own risk.


Confidentiality Notice:

If you choose to engage with Liberation Lunes by commenting or posting and you are a client, please be aware that you may be revealing information that could compromise your confidentiality. Remember that disclosing your identity or personal details can be linked to your clinical material. As a therapist, I am bound by confidentiality and will not respond to any disclosures of this nature on this blog. I am committed to upholding the ethics and confidentiality of the therapeutic relationship, which extends to all forms of communication, following the laws and professional guidelines that govern mental health professionals. Your privacy is of utmost importance, and you are responsible for protecting it when interacting on this platform or any other public forum.





19 views0 comments

Comments

bottom of page