Three Good Things: A Gratitude Practice to Ground and Connect
As we move through the busy season of fall, with its shifting light and changing rhythms, we find ourselves reflecting on what keeps us grounded—what helps us feel more alive, more connected, and more present.
For many of us, one quiet but powerful answer is: gratitude.
Gratitude doesn’t erase hardship or disappointment. It doesn’t ask us to ignore grief, frustration, or pain. Instead, it offers us a way to hold both: the beauty and the difficulty. It reminds us that life is textured—that even in the midst of challenge, there are moments of joy, connection, and meaning worth noticing.
At New York Integrative Psychiatry, we believe mental health is about more than symptom relief. It’s about living with intention and purpose, and practices like gratitude help us stay aligned with what truly matters.
Why Gratitude?
Our brains are naturally wired to scan for threats—something psychologists call a “negativity bias.” This survival mechanism helped our ancestors stay alert to danger, but today, it often leads us to fixate on what’s not working. Gratitude interrupts that cycle. It gently shifts our focus to what is working, creating space for a more balanced, connected perspective.
Gratitude can show up in many ways:
✨ Raising a glass at a friend’s birthday
✨ Saying a quiet thank-you during prayer or meditation
✨ Pausing after a long day to appreciate a moment of kindness or laughter
And perhaps most meaningfully, it can show up in everyday rituals—like a simple practice called Three Good Things.
What Is “Three Good Things”?
It’s exactly what it sounds like. At the end of the day, take a few minutes to reflect on three things you’re grateful for. They don’t have to be big. In fact, some of the most powerful moments are small and unexpected—fleeting but impactful.
Here’s an example from today:
Seeing a colorful umbrella on a gray, rainy day.
A Spotify rabbit hole that led to the perfect silent disco playlist
Unexpectedly running into a friend and going for coffee
You can reflect on them internally, write them in a journal, or share them with a friend. One of the joys of this practice is doing it in conversation—taking turns, listening, and getting a glimpse into the small beauties of someone else’s day. Neuroscience tells us that “what fires together, wires together.” When we share gratitude, we reinforce those neural pathways—together.
Why It Matters
Gratitude isn’t just a feel-good idea; it’s a research-backed tool that helps with emotional regulation, resilience, and overall well-being. Over time, practices like Three Good Things can help us:
Reframe stressful moments
Strengthen relationships
Boost mood and optimism
Deepen our sense of purpose
Gratitude helps us zoom out. It gives us perspective. It reminds us that life, even when messy or uncertain, can also be sweet, vibrant, and full of meaning.
A Gentle Invitation This Thanksgiving
As we approach Thanksgiving—a season traditionally centered on gratitude—we invite you to try this practice. Maybe tonight, maybe right now:
What are three good things you’re grateful for today? You might be surprised by what arises.
If you’re curious about deepening your relationship with yourself, exploring therapy, or learning more tools to support your emotional well-being, our team at New York Integrative Psychiatry is here to help. We’re a collaborative group of Psychiatrists, Nurse Practitioners, Therapists, and Medical Providers committed to compassionate, trauma-informed, culturally sensitive care. Take the next step in your journey:
Wishing you a grounded, connected, and meaningful Thanksgiving season.
With Gratitude,
The NYC Integrative Team