PARIS — School district Superintendent Heather Manchester was a special guest and keynote speaker at Oxford Hills Comprehensive High School’s quarterly assembly last week as classes wound down for the Thanksgiving break.

In keeping with the seasonal traditions of thankfulness and giving, in her address Manchester urged students to consider turning inward and practice it for themselves. The science, she said, confirms the emotional lift they will give themselves.

“I am talking about the practice of gratitude,” she said. “It’s about recognizing and acknowledging the good things that happen in your life.

“A single act of gratitude produces an immediate, 10% increase in happiness and a 35% decrease in depressive symptoms. Research shows that after writing gratitude letters students also felt motivated to improve their life. …. Expressing gratitude can lift others’ spirits, and your own.”

Manchester briefly delved into the neuroscience of what gratitude provides to the human brain, adding that OHCHS teacher Peter Toohey, who teaches a psychology course, could provide additional insight into the workings. Some of the pointers she provided came from Greater Good (https://greatergood.berkeley.edu/), Berkeley University’s free online magazine https://greatergood.berkeley.edu/ and the website mindful.org (https://www.mindful.org/).

“Gratitude wires and fires neural connections in the bliss center of the brain,” she said. “It fosters confidence and restructures – it helps you rewire things when provoking positive thinking.

“It enhances dopamine and serotonin, chemical neurotransmitters responsible for happiness, and reduces fear and anxiety by reducing stress hormones.”

She noted a handful of ways for students to easily incorporate gratitude into their daily routine, as well as methods she regularly uses to practice it for herself.

“Keep a journal – writing down positive experiences you’ve had can help condition your brain to be more appreciative of the things you’re grateful for,” she said. “Use visual reminders – take pictures of things appreciate: your friends, a beautiful view or activity. I’m sure you have a whole library of photos in your phones – look at those and think about how grateful you are for those things.

“And you can write a gratitude or thank you note. Doing this once a week can significantly improve your mental health. Is there a teacher in your building that really understands you or supports you?

“Drop them a note. It will make you feel better, and it will make them feel awesome.”

For Manchester, she starts each workday by logging three things she is grateful for in her planner and ends the day by noting three wins she has scored during the day. High on her list is family, her colleagues and her experiences, but also things that help keep her going.

“Somedays if things are tough?” she said. “I’ll write that I’m grateful there is a weekend coming so I have something to look forward to.

“So, things to think about. What are you grateful for? A family member who looks out for you? A teacher who inspires you? Your health, best friend or community?”

After reeling off things within OHCHS she is thankful for – varied classes offering different paths for learning, community support of the district’s athletics and arts programs, staff dedicated to helping students with their individual needs, Manchester closed out her talk on a light note.

“You are the future of our community. And you are going to be taking care of us when we’re old,” she joked. “So, we need you to learn all the things.

“I encourage you to think about, and write down, what you are grateful for on a regular basis. You will notice a difference.”