Benefits Of Gratitude: Enhancing Happiness And Well-Being

You may have heard that acknowledging gratitude can improve your mental well-being and physical health or reduce chronic pain. However, some may wonder if gratitude can help or is just a wellness buzzword.

Benefits of gratitude for mental health

To learn more about the benefits of this skill, it may be helpful to explore what positive psychology researchers say about the benefits of gratitude, along with tips for incorporating gratitude into your day-to-day life and tools to improve your mental health.  

What is gratitude and being thankful in positive psychology?

Gratitude is a positive sense of abundant thankfulness that disrupts negative thought patterns. It may help individuals focus on what they are lucky enough to have instead of what they wish they had. The American Psychological Association (APA) defines gratitude as “A sense of thankfulness and happiness in response to receiving a gift, either a tangible benefit (e.g., a present, favor) given by someone or a fortunate happenstance (e.g., a beautiful day).”

Deeper impact of gratitude and benefits of thankfulness on well-being

According to Robert Emmons, Ph.D., a leading gratitude researcher, expressing gratitude is an “affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.” However, more profoundly, gratitude may allow people to “recognize that the sources of goodness are outside of oneself.” It can mean acknowledging that “other people—or even higher powers, if you’re of a spiritual mindset—gave many gifts, big and small, to help [people] achieve the goodness in [their] lives.” 

In this way, gratitude can be both a temporary emotional state and a more enduring trait, the inclination to look at the world in a positive light. People who are grateful may experience stronger social bonds, greater empathy, and more happiness. 

How does gratitude impact your physical health, brain, and mind?

Positive psychology research has repeatedly demonstrated the wide-reaching benefits of gratitude, including but not limited to the following: 

Benefits of gratitude on physical health in positive psychology

Gratitude is associated with other physical benefits, too. For example, people who express gratitude have, on average, higher levels of good cholesterol (HDL) and lower levels of bad cholesterol (LDL).  

Social benefits of thankfulness

People who practice gratitude tend to experience greater social bonding, stronger communication, empathy, better relationships, and more likeability. People with stronger relationships and social skills also often experience better mental health outcomes, social support, and a sense of belonging. 

Mental health benefits

Robert Emmons, Ph.D., has found that gratitude reduces the lifetime risk of mental health disorders like substance use disorders, anxiety, and depression. Some people also find that gratitude results in more positive emotions and temporarily blocks challenging emotions, such as resentment, envy, or cynicism.  In some cases, gratitude practices may also improve self-esteem. 

Harvard Health Publishing notes that Dr. Martin E. P. Seligman, a psychologist and happiness researcher at the University of Pennsylvania, conducted a study on 411 people. He found that, compared to other types of positive psychology interventions, gratitude letters had the most significant impact on happiness, and the benefits lasted for around a month. For people experiencing suicidal ideation, further research has found that writing gratitude letters reduced thoughts of hopelessness in 88% of participants while increasing levels of optimism in 94% of participants. 

If you are experiencing suicidal thoughts or urges, contact the National Suicide Prevention Lifeline at 988. Support is available 24/7.

How to use a gratitude journal and other strategies for emotion management

Grateful people may cultivate more happiness in daily life. Though your personality traits may influence your inclination towards experiencing gratitude, there are some strategies you can use to cultivate gratitude. Mental health professionals often recommend the following gratitude strategies.

Gratitude journal and emotion management

Gratitude journals are commonly studied in positive psychology, with some researchers finding they’re an effective way for people to boost positive emotions and decrease stress and overwhelming negativity. However, those living with certain mental illnesses, such as depression or anxiety, may find it challenging to identify what they’re grateful for, which can make the experience seem inauthentic or induce a sense of shame. Therefore, people with mental health conditions or severe symptoms may benefit from first speaking to a mental health professional. 

There are countless ways to practice gratitude journaling. Berkeley Greater Good Science Center recommends consistently writing about two to five specific areas of your life you are grateful for (such as weekly or bi-weekly). For example, you might choose to write about a near-accident you avoided or the delicious lunch your co-worker shared with you. You could use a dedicated notebook, a word processor on your computer, or your phone’s note section. Whatever you choose, try to be intentional about creating a written record of your gratitude. 

Mindfulness

Mindfulness is a present awareness of your thoughts, feelings, sensations, and environment. Through mindfulness practices, some people may have a deeper appreciation of experiences they often overlook. To practice a quick mindfulness exercise, take a few slow, deep breaths, allowing the tension in your body to melt. Notice the thoughts that come into your mind without judgment. 

During the exercise, pay attention to your physical body, the sound of the wind rustling tree leaves, the smell of a home-cooked meal, the different flavors and textures in your favorite meal, the feeling of the sun on your skin, or the relaxing sensation of taking a deep breath. You may find more joy, meaning, and satisfaction when you become more aware of the moment. 

Express your gratitude

You can express your gratitude in various ways, from saying “thank you” when your friend offers a kind gesture to adopting a gratitude ritual. For example, you could share a part of your day you’re grateful for when you sit down for a meal with friends or family. 

Other ways to increase your happiness and health benefits

Happiness is often broken down into three components: momentary mood, overall life satisfaction, and satisfaction with various domains of life (such as work, health, finances, and relationships). Though some aspects of happiness are genetic or circumstantial, around 40% of happiness is dictated by situations you can control, such as your behaviors and thought patterns. Research has shown that the following strategies may increase moments of happiness. 

Exercise

Exercise is associated with increased life satisfaction, mental health, and physical health. It can also boost self-esteem, confidence, and sleep quality. You don’t need to be an athlete to benefit from physical activity. Try going for a 30-minute brisk walk or biking to work a few times per week. 

Socializing

Strong social connections can be a crucial component of happiness, with some researchers finding that healthy social networks consistently predict greater happiness and life satisfaction. Consider making time for more social outings, such as a routine dinner date with friends or starting a sports league with your colleagues. 

Volunteer work 

When you volunteer for a cause you care about, you may experience a feel-good sensation, a stronger connection to your community, and a renewed sense of purpose. Consider asking a friend or family member to volunteer with you.

Therapy

Research has consistently found that psychotherapy (talk therapy) can improve happiness and quality of life. For example, a 2018 study found that cognitive-behavioral therapy (CBT) significantly decreased depression and increased happiness and life satisfaction compared to a control treatment. If you struggle to access therapy in your area, you can also try CBT online. 

Effectiveness and convenience of online CBT therapy

When done online, studies find that online CBT can be as effective as in-person therapy and can empower clients to seek therapy from anywhere they are comfortable. If you want to improve your well-being but find it challenging to access in-person therapy, you might benefit from talking to a licensed therapist through an online platform like BetterHelp.  

You can choose between phone, video, or live chat sessions online. In addition, you can attend therapy from home and access unique resources like journaling prompts, worksheets, and online group sessions.