The Surprising Science of Gratitude
Woman smelling flowers.
In recent years, gratitude has moved beyond a sentimental notion reserved for Thanksgiving dinner and has become a scientifically validated practice for enhancing mental and physical health. From improving mood to supporting longevity, research underscores the transformative power of cultivating gratitude in our daily lives.
The Science Behind Gratitude
So what is gratitude, really, and how can one harness it for the power of wellbeing? Gratitude is defined as the recognition and appreciation of the positive aspects of life. Robert Emmons, a leading researcher in gratitude, defines it as “a two-step process: first, recognizing that one has obtained a positive outcome; and second, recognizing that there is an external source for this positive outcome. Some scholars frame gratitude as a moral virtue, a character strength that fosters prosocial behavior and reinforces positive relationships. In fact, some researchers have found that gratitude can be seen as an emotional and cognitive state that highly impacts social bonding and connection.
Landmark studies on gratitude have found that it activates brain regions associated with social bonding and reward processing, including the prefrontal cortex and the anterior cingulate cortex. Neuroimaging studies suggest that practicing gratitude can strengthen neural pathways, enhancing overall emotional regulation and resilience. Moreover, gratitude has been linked to changes in the autonomic nervous system, helping to reduce heart rate and blood pressure. It also moderates the release of stress hormones such as cortisol, which, when chronically elevated, can contribute to numerous health problems. A seminal study by Emmons and McCullough demonstrated that participants who kept weekly gratitude journals reported higher levels of positive emotions, increased exercise, and fewer physical complaints than those who recorded negative or neutral events (Emmons & McCullough, 2003). Another study published in Emotion found that gratitude is associated with better sleep, reduced inflammation, and a lower risk of cardiovascular disease (Mills et al., 2019). These physical health benefits have long-term implications for increasing lifespan and improving overall wellbeing.
People often say that maintaining a gratitude practice consistently supports better mental health outcomes. Individuals who have engaged in gratitude meditations regularly have demonstrated significantly lower cortisol levels and reported feeling noticeably more relaxed afterwards (O'Leary & Dockray, 2017). Numerous studies have shown that gratitude interventions are linked to improvements in attentional biases toward positive stimuli, as well as reductions in rumination, which ultimately enhances mental clarity while also reducing the risk of experiencing depressive episodes (Kerr et al., 2020). Furthermore, the practice of gratitude strengthens social bonds, which are crucial for overall mental and emotional well-being. Research indicates that individuals who actively express gratitude tend to have stronger relationships and are more likely to receive support during challenging and difficult times (Algoe, 2012). In a 2015 study published in Psychotherapy Research, participants who took the time to write letters of gratitude, in addition to receiving counseling, experienced greater improvements in their mental health compared to those who received only counseling (Wong et al., 2015). It goes without saying that the benefits of practicing gratitude offer long-lasting improvements in both physical and mental health.
Practical Tools for Practicing Gratitude
Practicing gratitude can transform your perspective and enhance your overall well-being. Incorporating these tools into your life can lead to a more grateful outlook and promote emotional resilience. Here are some effective tools to incorporate gratitude into your daily routine:
Gratitude Journaling helps cultivate a positive mindset and encourages reflection on the good in your life.
Gratitude Journaling: Spend 5-10 minutes each day writing down three things you are grateful for. Be specific and note why each item is meaningful to you.
Gratitude Jar: Throughout the year, jot down moments of gratitude on slips of paper and place them in a jar. Review them at the end of the year to celebrate your blessings.
Mindfulness Meditation: Take a few moments each day to sit in stillness and reflect on the people, experiences, or aspects of life for which you are grateful. This practice helps center your thoughts and foster a deeper connection to what you value.
Thank You Notes: Regularly express your gratitude to others through handwritten notes. This not only strengthens relationships but also reinforces your own feelings of appreciation.
Gratitude Letters: Write a heartfelt letter to someone who has positively impacted your life. If possible, deliver it in person for a more profound emotional experience.
Daily Affirmations: Start or end your day by verbally acknowledging the things you are grateful for. Affirmations such as, “I am grateful for the love and support in my life,” can set a positive tone for the day ahead or a restful night’s sleep.
Gratitude Walks: Take a walk and intentionally observe your surroundings, focusing on aspects of nature or community that you appreciate.
Conclusion
The scientific evidence is abundantly clear: gratitude is a powerful, life-enhancing practice that offers a wide range of benefits for mental health, physical health, and even longevity. By incorporating simple gratitude exercises into your daily routine, you can effectively foster resilience in the face of challenges, deepen social connections with those around you, and ultimately cultivate a more joyful and fulfilling life overall. Remember, gratitude is very much like a muscle—the more consistently you use it, the stronger and more impactful it becomes in your everyday experiences.
If you or someone you know is struggling with depression, reach out for help today. At Cypress Wellness Collective, we can help. Cypress Wellness Collective is located in the San Francisco Bay Area where they specialize in therapy, nutrition counseling, and KAP for teens, adults, and families going through mental health challenges, including depression, anxiety, and eating disorders. They offer in person and virtual appointments throughout all of California. Call today for your free consultation to see if Cypress Wellness Collective is right for you!
References
Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455-469.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
Kerr, S. L., O’Donovan, A., & Pepping, C. A. (2020). Can gratitude reduce rumination and depressive symptoms? Cognitive Therapy and Research, 44(5), 881-893.
Mills, P. J., Redwine, L., Wilson, K., Pung, M. A., Chinh, K., Greenberg, B. H., & Rutledge, T. (2019). The role of gratitude in spiritual well-being and cardiovascular health in asymptomatic heart failure patients. Emotion, 19(1), 1-9.
O'Leary, K., & Dockray, S. (2017). The effects of two novel gratitude and mindfulness interventions on well-being. Frontiers in Psychology, 8, 1985.
Wong, J., Owen, J., Gabana, N. T., Brown, J., McInnis, S., Toth, P., & Gilman, L. (2015). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 1-11.