A Reflection on Gratitude from Winnie the Pooh
There’s a simple wisdom in Winnie the Pooh that often feels deeper than any psychology textbook. One of my favorite quotes is:
“How lucky I am to have something that makes saying goodbye so hard.”
On the surface, it’s a sweet reminder about friendship and love. But as a psychologist, I see it as a beautiful illustration of what gratitude can do for us, even in moments of sadness or loss.
When life feels heavy, gratitude might not be the first thing that comes to mind. If you’ve ever sat with grief, heartbreak, or disappointment, you know how easy it is for the mind to focus on what’s missing, what hurts, or what didn’t go the way you hoped. But gratitude doesn’t erase pain. It reframes it. In Pooh’s words, the sadness of goodbye is softened by the recognition that the relationship mattered, that it brought joy, connection, or love worth missing. Gratitude allows us to hold both truths at once: This hurts, and I’m thankful I had it.
Psychological research consistently shows that practicing gratitude improves mood, builds resilience, and helps us stay connected to what matters most. In Acceptance and Commitment Therapy (ACT), gratitude can be seen as a way of anchoring ourselves to values, reminding us of the relationships, experiences, and qualities that give life meaning. Instead of getting caught in the loop of “why did this happen to me?” gratitude gently shifts us toward “what did I receive, learn, or love in this experience?” It doesn’t make the hard things go away, but it changes the way we carry them.
Practicing Gratitude in Daily Life
You don’t need to write long journal entries or force yourself into false positivity to practice gratitude. Small, consistent reflections can make a big difference:
One line a day. Each evening, jot down one thing you’re grateful for - big or small.
Pause and notice. When you catch yourself smiling, savor it for a moment. Name what you’re thankful for right then.
Use gratitude in goodbye. If you’re navigating an ending - whether in relationships, work, or another life chapter - ask yourself: What about this will I always be grateful for?
Gratitude doesn’t deny pain, and it doesn’t require us to pretend that everything is okay. Rather, it helps us hold on to the meaningful parts of our lives, even in the midst of difficulty. Just like Winnie the Pooh reminds us, if saying goodbye is hard, it’s only because something beautiful made it worth having in the first place. And that, in itself, is a gift.
If you find yourself struggling to hold both gratitude and grief, or if anxiety and sadness feel overwhelming, therapy can help. Together, we can explore the practices and perspectives that bring more balance, calm, and meaning to your life. Schedule a free consultation today to see if therapy may be the right next step for you.