Originally written by Margaret Fiero, MA, a former Just Mind team member. Clinically reviewed by Teri Schroeder, LCSW.
What Are the Benefits of Gratitude?
Thanksgiving is one day a year, yet research shows that giving thanks has benefits when practiced year-round. The Greater Good Science Center (GGSC) at the University of California, Berkeley, studies the benefits of gratitude, and the research it summarizes links giving thanks regularly with more positive emotions, greater happiness, more generous and compassionate actions, and less loneliness and isolation. Some studies have also found physical effects, such as lower blood pressure and better sleep. Several of these benefits showed up in people who kept gratitude journals for just a few weeks.
Gratitude is more than simply saying “thank you”. It is the practice of intentionally recognizing the people, experiences, and moments that bring value to our lives.
How Gratitude Strengthens Relationships
It’s unsurprising to learn that gratitude has social benefits. When we assess what we are grateful for, we often cite our loved ones and what they offer us, as well as attributes in ourselves that benefit others and our relationships (for example: “my compassion”; “my sense of humor”; “my cooking skills.”).
I’ve said it before and I’ll say it again: we don’t live in a vacuum. Relationships are the meat of life, yet how often do we take our partner, our family members, and our friends for granted? Taking a few minutes to assess how grateful you are for your spouse’s smile might make you forget how annoyed you are that he left his dirty underwear out, and instead focus on the big picture.
The Physical and Mental Health Benefits of Gratitude
Initially the physical effects seem more unexpected, but upon further thought it makes sense. When we’re stewing in anger, resentment, and bitterness, it seems logical that it could negatively affect us physically. After all, rage and stress are seen as contributing factors to heart disease and blood pressure. Conversely, if we keep a more positive outlook, it’s bound to contribute to our overall well-being.
Simple Ways to Practice Gratitude Every Day
The most intriguing part is the simplicity of the intervention. In one well-known set of experiments, people who simply listed things they were grateful for, weekly or daily, reported more positive mood than people who listed hassles or neutral events. Taking ten minutes a week to jot down three to five things you’re thankful for is a good place to start.
What do you write? It can be anything, such as the relational aspects of our lives for which we’re grateful, our unique talents we often downplay, our quirks that set us apart, or little things in the world around us that we often don’t take the time to notice (e.g., a lizard scurrying across the sidewalk, beautiful wildflowers growing on the side of the highway, or the color of the sky).
If you’re naturally pessimistic, take heart! All it takes is practice to access your grateful side. The GGSC offers these tips for cultivating gratitude.
If journaling isn’t your style, gratitude can also be practiced by expressing appreciation to someone you care about, reflecting on positive moments before bed, or simply taking a few moments each day to notice the good things around you.
From Expectations to Appreciation
Mary Hoofnagle, a former Just Mind clinician, used a middle school memory to show how expectations crowd out gratitude. Before her first school dance she was sure her crush, a boy she had never spoken to, would ask her to dance. Instead she nearly tripped down the stairs in her first pair of heels and spilled a Coke on his shirt. She went home embarrassed and disappointed.
At the next dance she wore clothes she was comfortable in and planned to have fun with her closest friends. It was the best night she’d had up to that point. Her expectations were still high, but they were realistic.
Adult life works the same way. We expect the dream job, the partner, or the house to be perfect, and every flaw becomes a disappointment. When we loosen those expectations, we start to notice what is good: the plumbing still needs replacing, but there’s beautiful hardwood under that stained carpet. That shift from expectation to appreciation is gratitude in practice.
Gratitude Journals and Additional Resources
If you want more ideas, I recommend browsing the GGSC website. It’s chock full of videos, journal articles, and easy guides for infusing gratitude into your daily life.
If we could be of help in teaching gratitude, you can contact us to make a counseling appointment. If you liked this post and would like to learn more about growth, you can read How to Control Your Anger.
