Gratefulness Vs. Thankfulness: Expressing Gratitude

Expressing gratitude and thankfulness can be a conscious act that may transform the patterns in which we engage and the ways we live our lives. It can be challenging to find the perspective of genuine appreciation for what we have in our lives due to the many distractions and challenges we tend to face. However, when we express thankfulness and gratitude, we can open ourselves up to more joy and contentment. While gratefulness and thankfulness tend to be closely related concepts, they can differ in terms of the mental state and emotional response associated with them. Gratefulness tends to have great depth, while thankfulness can be categorized as a more surface-level experience. Incorporating both practices into your life can be beneficial, and a licensed therapist can help you implement habits related to gratefulness and thankfulness through online or in-person therapy sessions.

Comparing gratefulness and thankfulness

Gratitude is generally a practice that can be ingrained in one's being and may result in a feeling of contentment and deep appreciation. Gratefulness is usually less about what has been given or achieved and more about taking time to reflect on our priorities and purpose.

On a basic level, both senses may come from the same place of acknowledging something good in our lives. Both can show appreciation for what has been done or given and express how the recipient is grateful or thankful for it.

Gratefulness vs thankfulness: Subtle differences

Though they may seem similar, there can be subtle differences between thankfulness and gratefulness. When someone expresses thankfulness, they usually acknowledge something done in the past or present moment. Expressing thankfulness can be a way of appreciating an action, a person, or a situation in life. 

Gratefulness tends to be more expansive and often encompasses more than just a single event or occurrence. Gratitude may involve a more expansive feeling of positivity, love, and respect for all of life’s offerings and the small yet unique role we play in them.

Benefits of practicing gratitude and thankfulness

Both gratitude and thankfulness may be key components to improve life satisfaction. By actively expressing gratitude, we can begin to recognize all the good things that have come into our lives, from simple daily joys to more significant opportunities. Doing so can help us become more aware of the abundance in our lives and appreciate it more deeply. 

Gratitude can improve health

When practiced regularly, gratitude has the potential to profoundly affect our overall well-being. 

In a study featured in Spirituality in Clinical Practice, researchers looked at gratitude's effects on patients with asymptomatic heart failure. They found that practicing gratitude regularly could help these individuals improve their moods, get better sleep, and experience less fatigue.

Study leaders discovered that many of these positive results likely resulted from the gratitude practices reducing inflammation markers throughout the body. This study can demonstrate the vital role that gratitude and thankfulness may play in keeping the body and mind healthy and balanced. 

Expressing gratitude consistently tends to be associated with increased life satisfaction. People who express gratefulness tend to have higher levels of positive emotions, such as joy and enthusiasm, and lower stress and anxiety levels. Not only can this provide an immediate uplifting effect, but it may also boost optimism and self-esteem over time. Gratitude can also encourage one to notice the present moment more, which may reduce stress levels and create a sense of well-being.  

Gratitude can change your brain

Gratitude may positively shift brain activity for individuals who experience repetitive patterns of depression and anxiety. Research suggests that gratitude can cause synchronized brain activity that activates our natural reward mechanisms. 

These reward pathways can trigger the release of feel-good chemicals, such as serotonin and dopamine. Rebalancing these chemicals in the brain may be an essential process for individuals who want to achieve a balanced mental state. 

Many studies have examined how practicing gratitude and thankfulness may help individuals become more mindful and improve happiness. Still, only a few studies have investigated how gratitude may change the brain function and mindset of individuals who experience mental health challenges. 

In one such study, researchers looked into the ability of therapy supplemented with gratitude letter writing to aid in the mental health treatment of college students with clinical levels of anxiety and depression. 

The study discovered that the group who practiced the gratitude exercise generally reported significantly better mental health outcomes after a few months of treatment. Such findings can demonstrate how gratitude practices may serve as helpful tools for individuals needing assistance in breaking negative thought or behavior patterns and bringing more balance to their minds. 

Gratitude can enhance social connections

Additionally, thankfulness can be seen as a form of social appreciation and connection. When we express appreciation for something another person has done for us or given us, it can create a sense of bonding that may improve experiences of connectedness within our communities. 

By practicing gratefulness or thankfulness daily, individuals may cultivate a sense of openness that encourages meaningful connections with others. Individuals who actively show appreciation for others tend to be likelier to foster relationships with friends, family members, and coworkers. These connections may grow stronger over time as they become rooted in trust and understanding, often leading to improved communication. 

How to practice gratitude and thankfulness 

While learning how to practice genuine gratitude and appreciation may seem difficult at first, there are simple steps you can take daily to cultivate these traits. 

Keep a gratitude journal

One way to feel grateful and thankful may be to write down three things for which you want to show gratitude each day. Such things could relate to your family, friends, job, or possessions. Writing these down may solidify them in your mind so that you’re more aware of all the wonderful things around you. Additionally, completing exercises in your gratitude journal can inspire you to focus on what you already have.

Express your appreciation 

Another way to develop gratefulness may be through verbal communication and actions that express our appreciation for those around us. Showing appreciation through real action can be one of the best ways to demonstrate how much someone means to us. Examples can include simple gestures like the following:

• Taking the time to do something special for someone
• Giving thoughtful gifts
• Dedicating extra effort to things we know mean a lot to others
• Practicing random acts of kindness

Taking moments out of our day to express our sincere gratitude can make all the difference in our relationships with others. 

Practice self-care

Self-care can be essential to expressing gratitude, and it can also be a powerful tool for showing appreciation for yourself. Taking steps to look after oneself, such as eating a nutritious diet, getting enough sleep, engaging in physical activity, and taking time for leisure activities, can all be beneficial for physical and mental well-being. Not only can self-care help us stay healthy on the inside, but it may also allow us to be more aware of the world around us and appreciate it more deeply. 

Be grateful for the little things

Sometimes, it’s the small things that matter. Take the time to notice all the good things that happen throughout the day. It doesn’t have to be big, as long as it gives you joy and something to be grateful for. By appreciating the small things, one can also practice the importance of focusing on the now instead of dwelling on the negatives.

Benefits of online therapy

Online therapy may offer an effective and available way for people to develop a stronger sense of gratitude and thankfulness. Through virtual counseling sessions, individuals may learn to recognize the importance of expressing appreciation and become more mindful of how they interact with others. For individuals who experience depression and anxiety, having professional therapy sessions from the comfort of their homes can make them more likely to deeply engage in the therapy process.

Effectiveness of online therapy

A recent study found that online therapy can be an effective way to help individuals increase their levels of gratefulness. Through personalized cognitive behavioral therapy (CBT) and mindfulness-based skills development, those who participated in online therapy generally reported greater levels of gratitude, improved well-being, better coping skills, and an improved attitude toward life.