Something occurs every year around the fourth week of November that has more positive and lasting effects than celebrating a holiday. That is the increase in awareness of gratitude. No matter if and how we celebrate Thanksgiving, this time of year prompts talk, writing and thoughts about gratitude.

Research findings are pretty clear about how feelings of gratitude and thankfulness affect us. A variety of benefits have been found to occur when we focus on those things for which we are grateful. Some of these benefits include better sleep quality, increased feelings of happiness, increased physical and psychological health, improved self-esteem, more hope for the future, improvements in friendships and other relationships, reduced blood pressure, help with recovery from substance misuse and even work-related benefits.

In an interesting research study described in Harvard Health Publishing, conducted by psychologists Dr. Robert Emmons and Dr. Michael McCullough, participants were asked to write a few sentences each week, focusing on certain topics.

One group wrote about things that they were grateful for that had happened that week. A second group wrote about the opposite — things that irritated or displeased them throughout the week. A third group wrote about events that had affected them in any way, either positively or negatively.

After 10 weeks, it was found that those who wrote about gratitude were more optimistic and felt better about their lives. They also exercised more and had fewer visits to physicians than those who focused on the negative things that had happened during the time period.

We don’t have to wait until life is perfect — it never will be — to focus on gratitude. This is a great practice to begin now and continue all year, not just during the month of November. Practicing daily gratitude, such as with a gratitude journal, can increase positive emotions and lower the risk of depressive symptoms that can lead to suicidal ideation.

According to a study titled “Gratitude and suicide risk among college students: Substantiating the protective benefits of being thankful” from the Journal of American College Health, volume 69, gratitude can be a protective factor against suicide.

“Gratitude, or thankfulness for positive aspects of life, is related to psychosocial well-being and decreased psychopathology, and may reduce suicide risk,” it reads in the study.

So, how can we better focus on gratitude, even when we are going through tough times? One easy way is to think of five things we are grateful for first thing every morning and again right before going to bed at night. Many people write in a gratitude journal, adding to it every day, focusing on the positive events that happened that day. These journals are great because we can also go back and read about past blessings when we need a little pick-me-up. They can also serve as a personal history.

Writing thank-you notes is a great way to think about what we are grateful for as well as thanking others for their kindnesses. These kindnesses don’t have to be major favors that take a lot of time. They could be simple. A note might read, “Thank you for always saying hello to me at work” or “Thank you for always making me laugh.” The simple act of writing the note can be uplifting.

While meditating, doing yoga or even sitting at a red light, we can think about or even count our blessings or the good things that have happened in our lives. Some experts say that this quiet, grateful thinking can calm us down and make us feel more at peace.

Sharing on social media about things for which we are thankful can spread the important message to others. I recently read a social media post about being thankful for cloudy skies, which surprised me. But, the writer loved the calm feeling that comes with an overcast day. Yes, even when times are hard, there is cause for gratitude.