11 Gratitude Practices For Mental Health Improvement

From improving our mental health to strengthening our relationships with others, expressing gratitude can have some noteworthy positive benefits. Research shows that practicing gratitude can enhance sleep, reduce stress, and enhance well-being. Gratitude practices are simple ways to incorporate more gratitude into your life. 

In this article, we’re sharing some of the benefits of gratitude and several gratitude practices for you to consider.

What is gratitude? 

Gratitude is an emotion that’s similar to thankfulness and appreciation. Gratitude can be a one-time experience or a long-term state of mind. For example, a person can feel gratitude for a gift or they can practice expressing gratitude in their everyday life. 

Gratitude is recognized in psychology as a beneficial mental health strategy, as it can shift focus from more negative emotions to more positive feelings. Gratitude encourages people to feel grateful for the positive aspects of their lives and focus less on what they lack or what has gone wrong. This can contribute to a more optimistic view and other advantages. 

Benefits of gratitude practices for mental health

Research shows there are several potential benefits to cultivating gratitude, including: 

• Reduced depression 

• Less anxiety 

• Improved heart health 

• Lower stress levels 

• Improved sleep

• And more 

The practice of gratitude is adaptable and can vary from person to person, allowing people to incorporate it into their routine in a way that best suits their personal circumstances and preferences. 

What is a gratitude practice? 

A gratitude practice involves regularly and intentionally acknowledging what you’re thankful for. A gratitude practice is often a deliberate action aimed at recognizing and appreciating the large and small positive aspects of life. 

This shift doesn’t mean that the challenges one is facing aren’t real, but it helps to keep one’s perspective balanced. Additionally, gratitude practices don’t have to be long to be effective. One study found that when participants had gratitude interventions for just 10-20 minutes every evening, they experienced greater happiness and life satisfaction and reduced depression symptoms. 

Gratitude practices aren’t one-size-fits-all. Some might practice gratitude in quiet reflections, while others might express gratitude through acts of kindness or verbal expressions of thanks. The key for most gratitude practices is consistency and sincerity, ensuring that the practice becomes a natural part of one’s routine and mindset. Over time, practicing gratitude can make it easier to notice the positive in the present moment and lead to a better sense of well-being, improved mental health, and a more positive view of life. 

11 gratitude practices to consider for better mental health

There are many ways to practice gratitude. Here are some practices to consider. 

1. Keep a gratitude journal

Gratitude journaling involves regularly writing down that for which you are thankful. This could be daily, weekly, or at any frequency that suits your life. Writing may help solidify your feelings of gratitude, making them feel more tangible and real. The journal can include anything from major life events to simple joys like a warm cup of coffee or a sunny day. 

2. Write a gratitude letter

Writing a gratitude letter is about expressing your thanks and appreciation for someone in your life. This could be a friend, family member, colleague, or mentor. You don’t necessarily have to send the letter. The act of articulating your feelings can be an act of gratitude in itself.   

3. Go for a gratitude walk 

A gratitude walk is an exercise where you take a walk and intentionally try to notice and appreciate what’s around you. The goal is to be present in the moment and consciously acknowledge the positive elements in your surroundings, fostering a sense of gratitude for the environment and your place in it. 

4. Practice a gratitude meditation 

A gratitude meditation involves setting aside time to meditate, focusing on what you’re grateful for. During the meditation, you can reflect on parts of your life that bring you joy, peace, or happiness. 

5. Create a gratitude jar 

In this practice, you write down what you are grateful for on tiny pieces of paper and place them in a jar. Over time, the jar fills up with these notes of gratitude. Whenever you need a reminder of what you have to be grateful for in your life, you can reach into the jar and pull out a note to read. Alternatively, you can empty and read your notes at the end of each year as a way to reflect and take stock of the positive aspects of your life. 

6. Take time for gratitude reflection 

At the end of each day, take a few moments to reflect on the day and think of three things you are grateful for. These could be events that happened, people you interacted with, or simply aspects of your routine that you appreciate. This practice helps to end the day on a positive note and reinforces a gratitude mindset. 

7. Set gratitude reminder alarms 

Set multiple alarms throughout the day with labels that remind you to pause and think of something you’re grateful for. These moments can serve as a prompt to break the routine and reflect on the positives, no matter how small they may be. 

8. Make a gratitude collage

Consider creating a visual representation of gratitude by making a collage of images, quotes, and items that represent what you’re thankful for. This can be a fun, creative exercise that provides a tangible reminder of the positive aspects of your life. 

9. Participate in mealtime gratitude sharing 

Make it a habit to share something you are grateful for with your family or friends during mealtimes. This can foster gratitude and may also strengthen connections with those around you. 

10. Do some community service 

Engaging in community service or volunteer work can naturally foster feelings of gratitude, both for what you’re able to give and for what you have in your own life. 

11. Carry a gratitude stone 

Choose a small stone, pebble, or crystal as your “gratitude stone.” Carry it in your pocket or place it somewhere you’ll see it often. Whenever you touch or see the stone, think of something you’re grateful for. This tactile reminder can help keep your gratitude practice consistent. 

When gratitude and thankfulness seem too difficult 

There are times when feeling grateful can seem exceptionally challenging. During periods of personal hardship, loss, or mental health challenges, the act of finding what to be thankful for might feel overwhelming or even impossible. It’s important to approach these moments with kindness and understanding towards yourself. 

Gratitude isn’t about denying or invalidating the reality of one’s pain or difficulties. Instead, grateful people try to find a glimmer of positivity amidst the challenges. It’s okay if gratitude doesn’t come easily or feels out of reach at times. Being patient with yourself can be just as important as the practice of gratitude. 

How gratitude can help with depression, anxiety, and stress

If you find practicing gratitude to be particularly difficult for you, regardless of your current circumstances, consider speaking to a licensed therapist. Persistent feelings of negativity can be a sign of an underlying mental health condition, like depression or anxiety. A therapist can help you identify what’s going on and provide some gratitude practices that can work for your life. 

If your negative thoughts or current life circumstances make it difficult or overwhelming to leave your house or schedule an appointment, online therapy could be an option to consider. Online therapy allows you to schedule and attend appointments in your own home or wherever you feel comfortable.  

Additionally, research shows that online therapy is just as effective as in-person therapy for treating mental health conditions like anxiety and depression.