In recent years, the concept of gratitude has morphed into a buzzword in popular culture. From influencers displaying their gratitude journals to motivational Instagram captions urging users to always be thankful, social media markets gratitude as a direct, one-size-fits-all route to lifelong happiness. While the media’s oversimplification of gratitude may turn it into another passing trend, there is far more substance to it than one might expect. It is scientifically proven that the practice of gratitude can improve mental and physical health, and enhance quality of life.
Gratitude has a significant impact on stress and anxiety. Practicing gratitude can slow down the production of stress-related hormones like cortisol, which is released during stressful situations. Lower levels of cortisol alleviate the mental and physical toll of stress on the body. Gratitude also activates the parasympathetic nervous system, known as the “rest and digest” system. This system controls the body’s ability to relax. By activating this system through gratitude, the body is able to recover and relax in response to stress.
Gratitude also improves mood. Expressing gratitude releases serotonin, a neurotransmitter associated with happiness and mood regulation. It also releases dopamine. Dopamine is a neurotransmitter that leads to an immediate sense of pleasure and happiness, similar to the feelings produced from activities like eating great food and listening to music. The surge in these neurotransmitters boosts mood, contributing to the experience of happiness.
The practice of gratitude is also linked to higher levels of self-esteem. Focusing on self-love rather than self-hate results in a more positive self-image. This is especially important because gratitude can function as an antidote to the negativity bias, which is the tendency to pay more attention to negative information than to positive information. Some researchers argue that this cognitive bias is hard-wired in everyone. Practicing gratitude functions like strengthening a muscle. If one consistently lifts weights to build muscle, over time, they will become stronger. In a similar way, practicing gratitude will strengthen the area of the brain that processes positive emotions. As a result, the brain gradually shifts away from negative thoughts. Gratitude enhances the brain regions that are responsible for emotional regulation and reward, leading to increased positive emotions and more regulated responses to life events.
Not only does gratitude positively affect mental well-being, but it also improves physical health. Research shows that gratitude improves sleep, immune function, and cardiovascular health. Practicing gratitude before bed is proven to lead to better sleep. A study published in the Journal of Psychosomatic Research found that participants who practiced gratitude for two weeks experienced a 16% improvement in sleep quality. This is because it reduces activity in the amygdala, the brain region responsible for fear and stress. As a result, the body is able to relax and experience a more restorative sleep.
Practicing gratitude also strengthens the immune system. Chronic stress is one of the biggest disruptors of immune function and, by practicing gratitude and thereby reducing stress, the immune system becomes more effective in fighting off illnesses. By reducing stress, gratitude can improve cardiovascular health. A 2024 study done by JAMA Psychiatry followed almost 50,000 women with an average age of 79. Each contributor completed a gratitude survey at the start of the experiment. Over four years, researchers found that participants with gratitude scores in the top third had a nine percent lower risk of death than those in the bottom third. Executive editor of Harvard Women’s Health Watch, Maureen Salamon, commented, “Gratitude seemed to help protect participants from every cause of death studied—including cardiovascular disease.”
Knowing the benefits of gratitude, the question may be how to start practicing. It may still seem like an unattainable practice reserved only for wellness gurus. In reality, gratitude is a simple practice that anyone can incorporate into their daily lives. An easy way to start is to write down three notes of gratitude before bed along with the reasons behind them. This small habit can have a greater impact on well-being than one might expect. Not only does it become easier, but it will begin to happen naturally.