How to Be Thankful When Life Hurts

A grateful heart brings peace in pain, and practicing thankfulness reshapes our perspective when life feels overwhelming. Megan J. Conner highlights Psalm 107:1, showing that gratitude is rooted in God’s enduring goodness, not our circumstances. When we intentionally look beyond what hurts, we begin to notice the often-overlooked blessings around us, even in the hardest seasons.

Highlights

• Gratitude starts with God’s unchanging goodness, not life going “right.”

• Pain makes thankfulness harder—so it must be practiced, not assumed.

• Our brains remember hurt more than joy; gratitude rewires that default.

• Small moments of goodness (sunrise, quiet, creation) carry spiritual weight.

• Daily gratitude builds resilience and steadies a hurting heart.

• Thankfulness grows stronger the earlier and more consistently we choose it.

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Full Transcript Below:

How to Be Thankful When Life Hurts

By Megan J. Conner

Bible Reading:
“Give thanks to the LORD, for he is good; his love endures forever.” - Psalm 107:1 (NIV)

Do you feel like your current season of life is so hard that you struggle to find reasons to be thankful? Perhaps your relationships are strained, your finances are tight, or your health has become a daily battle. These challenging circumstances can crush your spirit and your ability to recognize the good when the bad screams so loud it deafens any other thoughts. 

This discontentment can feel especially acute during the holidays. For many of us, these festive seasons can be reminders of all that appears missing. However, no matter what is going on in each of our lives, there is always something to be grateful for. Likely, there are more reasons than we realize to be thankful. But it takes intentional effort to see the good rather than the bad. 

If we look to scripture for guidance in this area, it is abundantly clear we are not the only ones who wrestle with faithfully fostering a thankful heart. The psalmist and king, David, shares his angst and feelings of displeasure and dissatisfaction when he declares:

“Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God…” (Ps. 42:5, NIV).

I am not sure what David was facing when he penned these words, but it is clear his soul needed a forced redirection towards the goodness of God. Beyond this example, we can see repeated exhortations throughout the Word calling us to stir up a spirit of gratitude, even when we feel nothing of the sort. The Bible tells us we should always give thanks to God the Father (Eph. 5:20), give thanks in all circumstances (1 Thes. 5:18), and we should live our lives rooted and built up in Him, strengthening our faith as we were taught, overflowing with thankfulness (Col. 2:6).

When concepts or guidelines are repeated in the Word, we can know the Lord is trying to tell us something. He is trying to get our attention. This recurring thematic instruction to intentionally push past our feelings of lack towards recognizing and rejoicing in the present abundance, confirms how challenging this can be for many of us. Why? Because, against all logical reasoning, our brains recall traumatic or harmful events far more than moments filled with joy or comfort. As such, we have to put effort into recognizing all of the wonderful, beautiful, and valuable blessings already present in our daily lives.

It is amazing what we can notice if we simply look up and out beyond our unwelcome or undesirable circumstances. When was the last time you took a walk or simply stood out on your back porch to gaze upon the stars in the night sky? Or instead of rushing through your morning coffee and out the door, waking up just five minutes earlier so you can sit in the quiet and savor the warm comfort in your mug as the sun rises to greet the new day? Each one of these simple, small recognitions can add up to big change in your perspective and your overall sense of optimism and fulfillment during the holidays. 

Just like everything else, practice makes permanent.  The more you choose to intentionally practice thankfulness, even when life hurts, the more you will discover a continual sense of peace and serenity that will carry you through any and all seasons of life.

Intersecting Faith & Life:

How is your heart during this holiday season? Is it filled with worship, awe, and thankfulness for the gifts of God, or is it overwhelmed with dread and disappointment? Have you intentionally practiced gratitude in the past? If so, how did it help to reassure your heart during difficult times? 

I encourage you to use this season as a reason to implement the daily practice of gratitude. Use a journal, the notes on your phone, a “thankful” jar, sticky notes, or take photos – whatever feels most appealing to you as a form of documentation.  Then, challenge yourself to find at least one thing to be thankful for each day. It can be as small as the fall of the first snow or a smile from a stranger in the grocery line. After you have successfully recognized one reason to be thankful each day, see if you can add more to your list. Before you know it, your heart will automatically recognize blessings without you even consciously looking for them.

Further Reading:
Phil. 4:4-8
1 Thes. 5:16-18

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