In recent years, gratitude has become quite a buzz word and with Thanksgiving around the corner, you’ll certainly be hearing it a whole lot more. Numerous people have a superficial understanding of gratitude, while others have grown to learn its depth and power. If you’re unfamiliar with the gravity of gratitude, it’s okay, because like any habit, practicing gratitude can take time and consistent effort.
So what exactly is gratitude? Well, it’s certainly much more than saying thank you. The literal definition of gratitude is “the state of being grateful: thankfulness” (Merriam-Webster). What is not mentioned in the definition is that gratitude, among all human emotions, is one of the most powerful. In positive psychology, operating from a gratitude mindset involves acknowledging and appreciating the good things in your life on a daily basis, which has proven to have positive impacts on many facets of life and overall well-being.
Gratitude and The Brain
Let’s get nerdy. There are two crucial neurotransmitters that directly influence human emotions: dopamine and serotonin. Both of these neurotransmitters are involved in feeling good and can enhance our feelings of happiness almost immediately. Consciously making gratitude an everyday practice not only releases dopamine and serotonin (love those), but also strengthens these neural pathways in the brain each time. To sweeten the deal, oxytocin is another hormone that is released while experiencing gratitude, which induces feelings like trust and generosity, promoting social connections (Chowdhury, 2024). As time goes on, gratitude creates a more permanent positive temperament within people, who will actively seek out something positive in each situation. In turn, this can create a strong sense of feeling present in each experience while viewing it with a broader perspective.
Gratitude has also been found to play a role in managing the human stress response. As the brain focuses on positive emotions that are tied to gratitude, the brain starts to decrease the production of cortisol. This means your body will experience less of the fight-or-flight response, which will help keep your nervous system fairly regulated. Less cortisol in the system reduces feelings of anxiety as well, so that’s another big win. Since people that practice gratitude tend to be more aware of what is happening in the moment, negative or anxious thought patterns tend to be broken up or even eliminated. Research has shown that along with reducing anxiety, gratitude seems to decrease depressive symptoms. Individuals that think, feel, and behave from a lens of gratefulness report a higher satisfaction with life, solid social relationships, and a higher sense of self-esteem than those who do not regularly practice gratitude (Chowdhury, 2024). This significant shift in thinking highlights what people have in their lives, no matter how big or minuscule, and especially brings light to day to day things that can often be taken for granted.
Circling back to the neurochemical level, gratitude is associated with an increase of healthy neural activity within the prefrontal cortex, which is the portion of the brain that is tasked with regulating negative emotions such as shame and guilt (Millacci, 2024). This can be incredibly uplifting for those that are often stuck navigating through a state of mental turmoil and especially for those with anxiety and depression. When our brain is redirected to be more appreciative and attuned to what we have, even our intrinsic motivation can increase.
Gratitude and Happiness
It’s fair to say that most of us enjoy feeling happy. Most of us also know that happiness can be difficult to find and maintain. Research suggests that happiness and gratitude have a strong correlation. Aside from the increase in the feel good hormones, gratitude allows people to thoroughly enjoy experiences, face adversity, improve their health, and develop strong relationships. Naturally, all of these things lead to increased feelings of happiness and not just for the moment, but for the long run. This gratitude attitude can change how we experience life and how we interact with those around us. It is a tool that cultivates joy and provides fulfillment for what we already have in our lives and sometimes, even motivates us to eliminate the people and things that don’t.
Gratitude in Real Time
By now, you’ve probably gathered that there are endless benefits to implementing the daily practice of gratitude. Great. Now how do you practice it in real time? There are multiple ways to cultivate feelings of gratitude. Some find that keeping a journal specifically about gratitude allows them time to consciously reflect on the good moments throughout the day and recognize some that they may have overlooked. It is a great way for people to sit down and think about the ordinary moments that they truly do appreciate, no matter how simple. Journaling in general is also a great way to establish a habit. For those that may not be keen on writing, another way to practice gratitude is to simply identify things that are taken for granted and take a moment to be thankful for them.
Other ways to regularly practice this mindset is to be more mindful and pay more attention to the present moment while noticing all the good that surrounds you. Staying grounded in reality and slowing down to recognize the good can go a long way. While experiencing negative emotions, redirecting your thoughts to focus on something positive is also another way to implement this practice. For some, finding the good in bad situations can be the push needed to navigate through it. From a social standpoint, saying thank you often and letting those around you know your appreciation for them can also contribute to growing feelings of gratitude in yourself and in others. There are many ways to incorporate gratitude in meditation practices as well or even while you’re on the go. Finding what method works for you and sticking to it is key.
A Personal Look
After learning about the value of gratitude and practicing it regularly for a handful of years, I can confidently say that my overall wellbeing has improved. Two of my methods include daily gratitude journaling and simply reflecting throughout the day in a more mindful manner. Thinking, feeling, and acting from a gratitude mindset has allowed me to embrace more of what my life has to offer and has cultivated a deeper sense of happiness and connection with everything and everyone around me. It honestly has become second nature to me now. Past anxieties have decreased or have been eliminated entirely and my cortisol levels know not to mess with me. For me, this newfound depth of happiness cannot be shaken too long or too often by negative emotions, people, or experiences. Gratitude has allowed me to consistently focus on good and even greater things, most of which are intangibles. For someone that already has a zest for life, practicing gratitude has unlocked even more meaning for my day to day existence.
As a wife, daughter, and especially as a mother, operating from a gratitude mindset can transform any moment into something special and even more meaningful than it already is. I will even catch myself feeling grateful for the most random things like the cushions created to baby proof sharp edges around the house. Even some peace and quiet to take a shower before my toddler wakes up is something I find myself being grateful for. No matter how big or small, tangible or not, I believe that a sense of gratitude can bring value and appreciation to anything. There is so much that I see differently now, and all in positive ways. Gratitude has gotten me and many others through various struggles of life and has made difficult transitions more seamless. It can transform each day into something more. It truly is a pillar of happiness and a strong foundation for everything that follows. The growth that comes from gratitude on a personal level is something I hope that everyone can obtain. Go on then, give it a go!
Resources
“Gratitude Definition & Meaning.” Merriam-Webster, Merriam-Webster,
www.merriam-webster.com/dictionary/gratitude. Accessed 5 Nov. 2024.
Madhuleena Roy Chowdhury, BA. “The Neuroscience of Gratitude and Effects on the Brain.”
PositivePsychology.Com, 19 Sept. 2024, positivepsychology.com/neuroscience-of-gratitude/.
Team, Calm Editorial. “The Science of Gratitude and How It Can Affect the Brain.” Calm Blog,
Calm Blog, 6 Mar. 2024, www.calm.com/blog/the-science-of-gratitude.
Tiffany Sauber Millacci, Ph.D. “What Is Gratitude and Why Is It so Important?”
PositivePsychology.Com, 22 Oct. 2024, positivepsychology.com/gratitude-appreciation/
Uclahealth. “Health Benefits of Gratitude.” UCLA Health, 22 Mar. 2023,
www.uclahealth.org/news/article/health-benefits-gratitude.