Gratitude may seem like a simple practice, but research shows it has profound impact on the brain and overall well being. Consistently practicing gratitude can improve mental health, and life satisfaction, and even enhance physical health. By shifting our attention from what we lack to appreciating what we have, gratitude rewires the brain to adopt a more positive and resilient outlook.
This blog post explores how gratitude can actually help to reduce symptoms of depression and anxiety, strengthen your relationships, and build emotional resilience and how to get started.
How Gratitude Rewires Your Brain
Research has shown that regularly practicing gratitude can improve mental health, increase life satisfaction, and even boost physical health. By shifting our focus from what we lack to what we have, gratitude allows us to adopt a more positive and appreciative perspective.
The Power of Gratitude on Depression
A pivotal study conducted by psychologist Dr. Robert Emmons, a leading gratitude researcher, found that people who regularly engage in gratitude practices report higher levels of happiness and lower levels of depression. Emmons suggested that gratitude helps shift focus away from negative thoughts and provides a more positive outlook on life, which can help fight depression and it’s symptoms.
Gratitude and Anxiety cannot coexist study
Cindy Stellers completed a study exploring the power of gratitude in tackling anxiety. The idea? Gratitude and anxiety can’t coexist. The finding? Focusing on the good stuff—those little moments of joy and thankfulness—can dial down anxiety levels. Those who made gratitude a daily habit found their minds less crowded with worries and felt a significant boost in well-being. According to Stellers, gratitude serves as a protective mental shield, shifting our attention from stress to positivity. This leaves less room for anxious thoughts to take hold. This means that weaving gratitude into the fabric of our everyday lives could be a remedy for anxiety symptoms. It’s a testament to the power of gratitude, showing its potential to transform our emotional world, pushing anxiety into the shadows.
Benefits of Gratitude
Gratitude Enhances Relationships
Expressing gratitude to partners, friends, and colleagues can enhance relationships. A simple thank you or acknowledgment of someone’s efforts can strengthen bonds and foster a sense of connection.
Gratitude Boosts Resilience
Life is full of challenges, but gratitude can help build resilience. By focusing on positive aspects, even during tough times, gratitude helps us cope better and bounce back faster.
Gratitude Improves Mental Wellbeing
Regularly practicing gratitude can reduce stress and enhance overall mental wellbeing. Cultivating gratitude can lead to a happier and more fulfilled life, with decreased anxiety and depression.
Incorporating Gratitude into Your Life
Start a Gratitude Journal
One practical way to cultivate gratitude is by keeping a gratitude journal. Each day, jot down three things you are thankful for. This simple practice can help shift your focus toward positivity.
Create a Gratitude Jar
This is a great way to involve kids in practicing gratitude. You could read this book about gratitude together and then every day add things into your gratitude jar. At the end of the month, open the jar and read what everyone wrote.
Express Gratitude to Others
Don’t keep the gratitude to yourself. Share it with others. Whether it’s a heartfelt thank you note or a verbal acknowledgment, letting others know you appreciate them can make both of you feel good.
Practice Mindfulness
Take a few minutes each day to practice mindfulness and reflect on what you’re grateful for. This can be through meditation or simply pausing to contemplate the positive aspects of your life.
Focus on the Present
Gratitude helps us live in the moment. Instead of worrying about the future or dwelling on the past, gratitude encourages us to appreciate what we have right now.
Teaching Your Kids to Practice Gratitude
Encouraging kids to practice gratitude can set the foundation for a positive and fulfilling life. Begin a journey of gratitude with your little ones, setting the stage for a fulfilling life filled with positivity. Lead by example by expressing your thankfulness in the everyday, letting them witness gratitude in real time. Thank your partner for doing the dishes or thank your sister for who made dinner, because saying “thank you” shouldn’t be awkward or an afterthought!
Invite your kids to join in activities that encourage them to express their thankfulness, like drawing or writing about what makes their heart happy. Make gratitude a daily ritual, perhaps over dinner or before tucking them in, by sharing the day’s highlights that made you grateful. Involve them in random acts of kindness, from writing thank-you notes to helping a neighbor, to underscore the importance of appreciation. These simple yet powerful practices can help your kids grasp the concept of gratitude, shaping a habit that will enrich their lives.
How to Practice Gratitude When You’re Depressed (or When Things Aren’t Going Well)
We get it—practicing gratitude when feeling depressed can be challenging, but even small efforts can make giant impacts. One thing that I often recommend to clients who are right in the middle of a depressive episode is to write down one or two things each day that make you feel better or bring even a small sense of relief… maybe that is a cup of coffee, cuddles from your cat, sunshine after a rainy day, etc. If writing isn’t your thing, you can also tell them to a friend or tell them to your dog—it’s the reflecting part that is helpful.
Another thing that I recommend is listening to a guided meditation about gratitude – it doesn’t take much effort, but it can help shift your thoughts away from negativity or anxiety. Here’s one I recently recorded that you might find helpful!
Conclusion & the Importance of Gratitude
Gratitude is more than just a feeling! Incorporating gratitude into daily life can have transformative effects on our mental and emotional health. Research by Dr. Robert Emmons and Cindy Stellers highlights that gratitude can combat depression, reduce anxiety, and improve resilience. Whether you’re making a gratitude list, saying a heartfelt ‘thanks’ to your loved ones, or teaching your kids to recognize and express gratitude, small steps can create big changes. Go on, take a moment to cherish the little things—it’s your first stride towards a happier, healthier life.
