We hear a lot about gratitude in the context of wellness and mental health. Is gratitude just a wellness buzzword or a powerful practice with real benefits to our mental well-being? Decades of research shows that regularly practicing gratitude can have profound psychological and emotional benefits including improved mood, decreased anxiety, shifts in negative thinking patterns and better connections with others. Together let's explore the science behind how practicing gratitude can positively impact our lives and discuss some practical ways to make it a daily habit.
Defining Gratitude
Before diving into the research, let’s begin by defining gratitude. In Atlas of the Heart, research professor Dr. Brené Brown provides the following helpful definition: Gratitude is an emotion that reflects our deep appreciation for what we value, what brings meaning to our lives, and what makes us feel connected to ourselves and others. This definition is framed by Brown’s assertion that rather than a mindset or attitude, gratitude is best conceptualized as a practice which she defines as “a way of doing, trying, failing, and trying again”.
Further, gratitude is not about ignoring the challenges and hardships in our lives. Rather, as leading gratitude researcher Dr. Robert Emmons explains, "Gratitude is an affirmation of the goodness in one’s life and the recognition that the sources of this goodness lie at least partially outside the self”.
The Power of Gratitude
Gratitude has been a subject of interest in psychological research for decades - and for good reason. Studies have consistently shown that practicing gratitude not only benefits our mood, emotional and physical well-being, but our relationships too.
Although there have been similar studies, one often cited study conducted by Dr. Robert Emmons and Dr. Michael McCullough established a connection between gratitude and overall emotional and physical well-being (Journal of Personality and Social Psychology, 2003). Participants were randomly divided into three groups and instructed to write about weekly occurrences for ten weeks. While one group was instructed to write about weekly occurrences neutrally, one group focused on annoyances and the other on gratitude. The researchers found that the group of participants who focused on gratitude expressed more positive feelings about their lives and had better health outcomes than those participants in the group that focused on annoyances.
While this study links gratitude with greater emotional and physical well-being, other studies have focused on the impact of practicing gratitude on populations experiencing stress, anxiety and depression. Several studies have found that a consistent gratitude practice can be a helpful tool for managing anxiety and depression. Researchers point to gratitude’s connection with self-efficacy, improved relationships with others and shifts in negative thinking to explain this benefit. Gratitude may also reduce cortisol levels (also known as the stress hormone) in our brains. In fact one such study of perinatal anxiety found that keeping a gratitude journal was positively associated with lower cortisol levels in participants (Women and Birth, 2016).
In an effort to keep us safe, our brains are wired to focus on threats and negative experiences—a phenomenon known as the negativity bias. Gratitude helps counteract this bias by retraining the brain to focus on positive experiences, producing improved mood and a shift in negative thinking patterns. A study conducted during the COVID-19 Pandemic found that gratitude expressed through writing increased mood and encouraged more positive thought patterns (Happiness Study, 2022). Negative thinking patterns can trap us in a cycle of hopelessness. Gratitude interrupts this cycle by encouraging us to reframe our experiences. Instead of solely fixating on what is going wrong, we begin to also notice and appreciate what's going right.
Expressing and receiving gratitude has also been connected with better relationships & social connections. A study of cohabiting couples explored each partner’s responses to perceived behaviors around thoughtfulness and gratitude and the subsequent impact on relationship satisfaction (Personal Relationships, 2010). The researchers concluded that expressions of gratitude were a key predictor of relationship satisfaction and feelings of connectedness, and even described gratitude as a “booster shot” for relationships. Other studies have concluded that practicing gratitude promotes prosocial behavior, meaning altruism and concern for others (Frontiers in Psychology, 2022). This suggests that gratitude enhances our ability to empathize and connect with others, further enriching our social interactions and emotional health.
The Brain and Gratitude
What is happening in our brains when we practice gratitude that might explain the positive benefits? Scientists have utilized functional magnetic resonance imaging (fMRI) to measure brain activity while participants experienced gratitude. The results have shown that gratitude activates the brain's medial prefrontal cortex, which is responsible for functions like emotional processing, decision making and social cognition. One study found that participants who had completed a gratitude expression activity three months previously showed higher activity in the medial prefrontal cortex when experiencing graditude compared to those who did not (Neuroimage, 2016). This finding may explain the positive “rewiring” impact of gratitude on our brains.
Creating a Gratitude Practice
As we discussed, gratitude is most powerful when utilized as a practice. Each person’s gratitude practice will look different, so the key is experimenting with different applications to find what works best for you. Here are some ideas for cultivating your own gratitude practice:
- Keep a Gratitude Journal: One of the easiest, most effective and most widely researched ways to practice gratitude is by keeping a gratitude journal. Each day, try writing down a few things you're grateful for - no matter how big or small. If you prefer going digital, there are numerous apps that provide prompts and reminders to help make gratitude a regular habit.
- Try a Gratitude Meditation: Gratitude meditation combines mindfulness with gratitude. In short, a meditation or contemplation of things we are grateful for in our lives. This practice can take whatever shape feels good to you - but if you want some guidance, YouTube has some great guided gratitude meditations to get you started. An outdoor or walking gratitude meditation are other variations to consider.
- Express Appreciation: Take time to thank the people in your life. This could mean a heartfelt note, a quick text message, or a face-to-face conversation. Whether you're thanking your partner for cooking dinner or expressing appreciation to a co-worker for their support with a project, acknowledging others fosters gratitude.
- Start a Gratitude Ritual: Creating a gratitude ritual is as simple as dedicating a few minutes a day to practicing gratitude. For example, while making coffee in the morning or commuting to work, think about people in your life you are grateful for, or send a few appreciation texts.
- Create Visual Reminders: Place sticky notes with gratitude prompts around your home or workspace. Visual cues can serve as gentle reminders to pause and appreciate the moment.
Final thoughts
As we’ve discussed, the simple act of acknowledging and appreciating the good can have profound effects on your brain and overall health. From reducing anxiety and improving mood to reshaping negative thinking patterns, the benefits of gratitude are rooted in science and can improve your emotional and psychological well-being. By cultivating a gratitude practice, you're not only improving your mental health, but you're also cultivating a greater sense of connection to the people and experiences around you.