If youre struggling to find the upside of one of the most tumultuous years on record, count yourself as one of many. No matter how hard you try to gracefully navigate the tough times, your ability to express gratitude for whatever is going right probably feels like its waning by the second.

Being receptive to the concept of practicing gratitude is a struggle in itself. Add in the pandemic, economic losses and numerous other setbacks, and it feels near impossible. But appreciating positive aspects of your life has the ability to boost your mental well-being, said Farah Harris , a psychotherapist and CEO of Working Well Daily.

It can increase our sense of happiness, which coincidentally decreases our perception of pain and reduces symptoms of depression, Harris said. Gratitude can improve the quality of our sleep. And when we are grateful, we are able to appreciate and celebrate the accomplishments of others so that we operate from a position of complimenting rather than competing or comparing, which can enhance our self-esteem.

That said, it isnt easy to trudge through the doom and gloom to find something positive. Here are a few expert-approved, realistic ways to practice gratitude when everything sucks.

Take some time to figure out what works for you.

Gratitude practices will look different for everyone; it should be personal and fitting for whatever works for you, said Reyna Smith, a licensed professional counselor and owner Limitless Counseling & Consulting Services .

A lot of times I see people correlate gratitude with outwardly expressing thanks to others. It has to start with yourself; being able to give yourself permission to be still and truly reflect on the good ... you get to decide what this practice looks like. It shouldnt feel forced or stressful.

If youd rather mentally note what youre grateful for than write items down in a journal, then do that. If you think youll reap the benefits more if you schedule some time to type out a gratitude list on your phone, then go for it. A practice works when you can stick to it, whatever that means to you.