In 2019, I went through one of the most depressing seasons of my life. I had just had major surgery where part of my colon had to be removed. During the surgery, I was woken up by the surgeon to make a decision that I had feared would happen since I was a little kid. Between the surgery, being woken up, and the lasting effects the surgery had on my body, this depression was the most difficult and darkest season I have ever walked through. It had gotten so bad that my family had to literally do an intervention.
In prayer, one of the things the Holy Spirit led me to do was journal things I was thankful for from the day. By the end of 2020, this habit — along with several other practical steps He had me take that year (including only listening to worship — click here to listen to our Spotify worship playlist, watching life-giving and hope-filled sermons — click here to check out my teaching archive, and completely getting off social media) — produced a joyful, hope-filled outlook that has persisted to this day.
And science backs this up.* A study from the University of California, Davis, found that people who kept a daily gratitude journal exercised more, reported fewer physical symptoms, felt better about their lives, and were more optimistic about the future (Emmons & McCullough, 2003). Neuroscientists also show that thankfulness literally rewires the brain by activating dopamine and serotonin — the “feel-good” neurotransmitters — which improve mood, reduce anxiety, and build resilience against depression. Gratitude even helps regulate sleep, lowers blood pressure, and has been linked to better weight management (Psychology Today, 2015). In other words, thanksgiving isn’t just spiritual — it’s deeply physiological.
But more importantly, Scripture has been saying this all along. Paul tells us, “Give thanks in all circumstances; for this is the will of God in Christ Jesus for you” (1 Thessalonians 5.18). The Psalms are filled with thanksgiving as the antidote to despair: “It is good to give thanks to the Lord, to sing praises to your name, O Most High” (Psalm 92.1). Even Philippians 4.6 connects thanksgiving with freedom from anxiety: “Do not worry about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”
So how can you start building this habit of gratitude toward God?
1. Write Down Three Things You’re Thankful For.
Do it in the morning about the previous day, or at night about the current day. Put a notepad by your bed to make this easy each day. Don’t just write them down — thank God out loud for them. This reorients your heart to Him as the source of every good gift (James 1.17). The act of writing, then speaking it out loud as a prayer, engages your limbic system — enabling you to emotionally remember, which helps in changing habits and outlooks.
2. Be Specific.
Keep it simple but be specific. Instead of “family,” write, “The way my daughter made me laugh today.” Being specific about what you’re thankful for forces you to be intentional about building this habit. It could be a conversation you had, the food you ate, or something you were able to accomplish… even if it is just the simple fact of waking up.
3. Review, Pray, & Remember.
Review and pray over what you’ve written, turning your list into worship. This weekly review shifts gratitude from a journal exercise into communion with God. As you do this, pay special attention to how your perspective has shifted. This practice creates a storehouse of hope you can revisit when life feels dark again.
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Thanksgiving is not ignoring pain or denying hardship. It’s learning to see God’s hand even in the middle of the mess. And the habit of gratitude — both proven by science and commanded by Scripture — is one of the most powerful ways to experience freedom, healing, and joy.
If you started tonight, what three things could you thank God for from today?
If you are having trouble thinking of three unique things, ask the Holy Spirit to help highlight circumstances He’s had His hand in and choose to thank Him for His involvement.
God bless,
Nathan
*Here are just a few of the scientific articles I found revealing the physiological importance of thankfulness:
