Gratitude doesn’t change the picture. It adjusts the focus so you stop only seeing the blur.

Nothing about your circumstances is altered by appreciating them. What changes is which parts you can see clearly. A hard month contains the hard thing and also the friend who kept texting, the meal somebody made, the fact that you slept. Without deliberate focus those details stay smeared into the background while the difficulty stays sharp.

This is a looking exercise, not a mood you have to manufacture. At the end of the day, name one specific thing that went right and say where and when it happened. Specific beats general, because vague thanks never quite brings anything into view.