Gratitude is simply the act of showing appreciation for someone or something. As adults, we often take people and experiences for granted—but little do we know that practicing gratitude can go a long way for our mental health.
There are many ways to practice gratitude, but starting early in life is the best thing to do. Below, I will list some benefits of practicing gratitude and ways to make it a daily practice for anyone.
Expressing Gratitude Improves Mood
It’s no secret—we hear all the time that making people happy makes you happy—but there’s a scientific explanation behind it. The neurotransmitters serotonin and dopamine, responsible for sensations of happiness and pleasure, can be increased by expressing gratitude (Francis Md, 2021, para. 3).
Expressing Gratitude Decreases Anxiety and Stress
According to research published by the American Psychological Association (APA), individuals who expressed gratitude had lower cortisol levels, better cardiac function, and were more robust to emotional setbacks and negative experiences (Stowe, 2021, para. 8). Becoming more resilient to negativity allows us to focus more on the present moment, lessening feelings of anxiety.
Gratitude Lessens the Existence of Toxic Emotions
A study done by UC Berkeley supports this idea. Researchers analyzed words used in letters written by two different groups: one wrote a letter of gratitude each week for three weeks, while the other wrote about difficult personal experiences. A third group did no writing. The group that wrote gratitude letters used more positive emotion words and fewer negative ones. Brown and Wong (2017) suggested that this group experienced fewer toxic emotions because their focus shifted toward the positive aspects of people and situations. Writing about the good in life makes it harder to dwell on the bad.
So now that you know some of the benefits, here are a few ways to practice gratitude—easy habits that can be worked into your daily routine.
Write At Least Three Things You Are Grateful For
Writing is one of the most powerful ways to practice gratitude because it actively reinforces what you’re thankful for. Keep a notepad nearby and take two minutes in the morning or at night to jot down three things you’re grateful for. It’s a simple but transformative habit.
Make “Thank You” a Habit
This may seem obvious, but saying thank you, sincerely and often, can make you appreciate your surroundings and the people in your life even more. Whether it’s a friend, a colleague, or someone holding the door for you, get into the habit of acknowledging kindness.
Look at the Positive Side of Negative Experiences
This one can be tough, but it’s worth it. When we experience something negative or hurtful, it’s easy to focus solely on the impact. But asking ourselves “What did I learn from this?” or “What do I now know not to do?” can help shift our perspective. Every experience, no matter how difficult, has the potential to teach us something valuable.
Be More Present
Being present is essentially practicing mindfulness. It’s about noticing what’s happening around you, good and bad, and finding appreciation in it. Try to slow down and absorb your surroundings. Gratitude starts by simply acknowledging that you are here, and that matters.
While there are countless ways to practice gratitude, these are just a few that can make a real difference. Try choosing one to incorporate into your routine, and watch the benefits grow over time, for yourself and those around you.
References
McCraty, R., & Childre, D. (2004). The Grateful Heart: The Psychophysiology of Appreciation. In R. A. Emmons & M. E. McCullough (Eds.), The psychology of gratitude (pp. 230–255). Oxford University Press.
Practicing gratitude for better health and well-being. University of Utah Health. (n.d.). Retrieved May 5, 2022, from https://healthcare.utah.edu/healthfeed/postings/2021/11/practicing-gratitude.php#:~:text=%22Expressing%20gratitude%20can%20positively%20change,%2C%20and%20well%2Dbeing.%E2%80%9D Brown, J. B. J., & Wong, J. W. J. (n.d.). How gratitude changes you and your brain. Greater Good. Retrieved May 5, 2022, from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Communalift LLC 