3 min|Dr. Alex Chan

Beginning The Year With Gratitude

Wellness, Mind Health, Health

Before rushing into the start of the new year I always appreciate taking time to pause.

I first look back to reflect on the year I’m exiting. What has changed? What has stayed the same? While there are always challenges there are also always blessings and things to be grateful for. This is how I choose to first focus my efforts before I look to move forward.

Growth was a key word for me in 2025 I felt this reverberate through many aspects of my life both professional and personal. We’ve had many exciting growth opportunities in our Integrative family with new partnerships and our clinic expansion into Fort Langley. On a personal level I am so grateful for my dad’s excellent response to CAR-T cell therapy and that his cancer remains in remission. Through this, however, I felt myself stretch and understand my personal abilities grow and change to meet the capacity that was required. As we face such moments it’s always important for us to be honest with what holds importance and value so we understand if the energy spent to grow is being invested wisely. In my case I can clearly say I am walking into 2026 feeling more resilient and ready for the year ahead.

Many people begin the year with new years resolutions but on their own these research shows these often lack structure and can lead to disappointment. Instead, I believe starting the year with gratitude is a more powerful approach that can transform our mindset and foster meaningful personal growth. Here are five tips to effectively embrace gratitude as we move forward:

Cultivate a Gratitude Journal

Take a few moments each week to write down what you're grateful for can dramatically increase overall wellbeing. Research shows that by reflecting on these moments, we enhance our positive awareness and reduce anxiety and depression. A daily practice is even better and tools like The Five Minute Journal can be very helpful.

Practice in Mindful Gratitude

Incorporate mindfulness practices that focus on gratitude. This practice encourages you to fully appreciate the positive aspects of your life can bolster our emotional resilience and provide clarity as we look ahead.

Express Appreciation

Make it a habit to reach out and share your gratitude with others—whether through a heartfelt message or a simple thank you. This can strengthen our relationships and create a supportive network that is invaluable during challenging times.

Set Intentional Gratitude Goals

Rather than vague resolutions, establish specific gratitude-focused goals. For instance, aim to express appreciation to someone in your life each week. This proactive approach fosters a deeper connection to gratitude.

Reframe Challenges or Negative Experiences

When faced with obstacles, consciously seek the lessons or positives within those experiences. This reframing can cultivate a gratitude mindset that fuels personal growth through adversity and improve overall well-being.

By committing to these practices, we not only embrace gratitude but also lay a foundation for intentional changes, setting ourselves up for a fulfilling and dynamic year ahead.

Upcoming Ritual + Science Retreat

If you are looking to for more opportunities to deepen your Gratitude Practice consider Dr. Alex’s Ritual + Science retreat.

Join cancer-survivor and visual storyteller, Anastasia and Dr. Alex on Galiano Island for an immersive 4-day/3-night experience that weaves intuitive healing practices with modern medical understanding. Together you can explore gratitude practices, set intention, experience meditation/mindfulness, explore therapeutic moment and create a space to honour both body and spirit.