Embracing the Seasonal Transition

As we approach the year-end festive period, many of us are preparing to pause, reflect, and connect. Whether you're celebrating specific cultural holidays, spending time with family, or simply taking a moment to reset, this time of year offers a unique opportunity for reflection and appreciation.

For me, this year has been particularly meaningful. I graduated with my master’s degree, launched my coaching practice, and started the journey toward my ICF accreditation. These milestones would not have been possible without the support of my family, friends, and, of course, my clients, who trusted me with their personal and professional growth.

Appreciation and Gratitude: Rethinking Psychological Well-being

A Shift in Perspective

Traditional psychology has often focused on diagnosing and fixing problems. Positive psychology, however, flips this narrative, asking instead: What’s working well? How can we cultivate flourishing and resilience? (Seligman & Csikszentmihalyi, 2000).

Appreciation and gratitude are two key constructs in positive psychology that play a transformative role in enhancing well-being.

Appreciation: Recognising the Positive

Appreciation is more than just acknowledging positive experiences—it’s actively recognising their significance. It goes beyond year-end speeches or casual pats on the back. Genuine appreciation involves truly valuing the good in our lives, no matter how small.

Research shows that cultivating appreciation can:

• Reduce stress and anxiety

• Enhance emotional regulation

• Strengthen social connections

• Improve overall life satisfaction (Wood et al., 2010).

  
  

By noticing moments of growth, acts of kindness, or supportive relationships, we train our minds to focus on what uplifts us rather than what depletes us.

Gratitude: Deepening Connection

Gratitude takes appreciation a step further. It’s not about forcing positivity but genuinely recognising and being thankful for the contributions of others in our lives. Gratitude transforms perspective, fostering a sense of connection and reciprocity.

Studies reveal that practising gratitude can:

• Boost happiness and positive emotions

• Strengthen immune system functioning

• Improve sleep quality

• Reduce symptoms of depression (Emmons & McCullough, 2003).

Cultural Dimensions of Appreciation

In Chinese culture, gratitude and appreciation often extend beyond individual experiences to familial and ancestral connections. The Winter Solstice (Dongzhi) is one such example—a festival where families come together to celebrate unity and express gratitude for their shared history. Sharing tangyuan (glutinous rice balls) symbolises harmony and completeness, reinforcing familial bonds and collective appreciation (Yang, 1994).

Similarly, the Qingming Festival involves rituals of remembrance, where families honour their ancestors. These practices embody gratitude across generations, connecting the past, present, and future. Studies highlight how cultural practices of gratitude, such as ancestral rituals, can deepen our sense of connection and purpose (Markus & Kitayama, 1991).

Yet, it’s essential to acknowledge that the festive period isn’t always joyous for everyone. For some, family conflicts, distance, or loneliness can make this time challenging. Positive psychology offers tools that can help, even in difficult circumstances, by cultivating appreciation and gratitude for the support systems we do have—no matter how small.

Practical Strategies for the Festive Period

Whether you’re spending the festive season alone, with a small group, or within a bustling family gathering, consider these strategies:

1.      Gratitude Journaling: Your Happy List

Grab a notebook (or that fancy app you downloaded and forgot about) and jot down three things you’re grateful for each day or write about a specific moment this year when someone’s kindness surprised you. It doesn’t have to be grand—“perfectly brewed coffee” or “finishing that email without a typo” totally count. Bonus: it’s scientifically proven to make you happier (Emmons & McCullough, 2003).

2.      Acts of Kindness: Pass the Positivity

Do something nice for someone—hold the door, send an unexpected thank-you message, or share your secret snack stash (if you’re feeling generous). Performing small acts of kindness is a proven way to boost not only the recipient’s mood but also our own happiness over time (Lyubomirsky et al., 2005). Kindness is contagious, and trust me, it feels way better than scrolling endlessly on social media.

3.      Mindfulness Moments: Be Here, Now

Take a breather. Literally. Pause, take three deep breaths, and savour a positive moment—whether it’s a laugh with a friend or the first bite of dessert. It’s like a mental snapshot, except you don’t need a selfie stick. Research shows that mindfulness practices not only reduce stress but also help us savour positive moments, anchoring us in the present (Kabat-Zinn, 1994).

4.      Honouring Rituals: Celebrate Your Way

Embrace your traditions—whether that’s sharing tangyuan during Dongzhi or rewatching your favourite holiday movie for the 20th time. Rituals, whether cultural or personal, play a significant role in creating stability and emotional grounding, as they remind us of our connections and shared histories (Baumeister & Vohs, 2004). No set rituals? Make your own! Light a candle, cook something special, or toast to the year’s wins (even the small ones).

5.      Connection Check-Ins: Phone a Friend

If the festive period feels lonely, reach out to someone you trust for a chat or a virtual coffee. Don’t underestimate the power of saying, “Hey, just thought I’d check in—how are you doing?” It’s a gift for both of you. Strong social connections are linked to better physical health and longevity, underscoring the power of reaching out, especially during festive periods (Holt-Lunstad et al., 2010).

Let’s Connect in the New Year

As the year winds down, it’s a perfect time to reflect on what’s gone well and where you want to grow next. If you’re ready to cultivate more purpose, appreciation, and resilience in your life, let’s chat. Book a free discovery session and start your new year with clarity and intention.

References

1. Baumeister, R. F., & Vohs, K. D. (2004). Handbook of Self-Regulation: Research, Theory, and Applications. Guilford Press.

2. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

3. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316.

4. Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.

5. Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131.

6. Markus, H. R., & Kitayama, S. (1991). Culture and the self: Implications for cognition, emotion, and motivation. Psychological Review, 98(2), 224–253.

7. Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14.

8. Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

9. Yang, C. F. (1994). Chinese family structure and its changes. Journal of Comparative Family Studies, 25(1), 1-20.