Looking At The Science Behind Gratitude And Its Effects On Mental Health

Think about the emotion you experience when you receive a surprise gift, or a friend lends a helping hand just when you need it. That feeling can be described as gratitude. According to research, we might invite more happiness and satisfaction into our lives by taking a moment to appreciate the good around us. Although you may be familiar with gratitude, you might be unaware of the science behind it. Experts have identified several potential benefits of gratitude for mental and physical health. Studies have shown that practicing gratitude may promote positive emotions, improve sleep quality, and even reduce stress. A licensed therapist can help you embrace gratitude and its benefits through in-person or online therapy sessions.

The science behind gratitude

Researchers have explored the science behind gratitude and its effects on mental and physical well-being. Let’s dive into the role of gratitude in positive psychology and its impact on the brain.

Positive psychology and gratitude

Studies have shown that when we practice gratitude, we might experience more positive emotions, enjoy experiences more thoroughly, face adversity with more strength, and develop stronger relationships. As a result, we may experience greater happiness and well-being.

Gratitude, the brain and the heart

Research has shown that gratitude can significantly impact the brain. For instance, one study examined how feeling thankful (gratitude) and holding onto negative feelings (resentment) can affect our mental health. The study used brain scans (functional magnetic resonance imaging) and measured heart rates before, during, and after people tried exercises to increase feelings of gratitude or resentment. 

The results showed that when people practiced gratitude exercises, their heart rates were usually lower than when they were asked to dwell on negative feelings, which implies that gratitude practices might have a calming effect.

In terms of brain activity, the connections between different parts of the brain typically showed changes. Specifically, the brain’s emotional and reward-motivation networks were often affected by the gratitude exercises. 

One finding was that the connection between the temporal and striatal regions of the brain tended to be positively linked with heart rate during gratitude exercises but not during resentment exercises. After doing the gratitude exercises, this connection was usually weaker than after the resentment exercises.

In addition, after the gratitude exercises, the connection between the amygdala (a part of the brain involved in emotions) and certain parts of the frontal cortex (areas involved in planning and control) were frequently linked with levels of anxiety and depression. Therefore, practicing gratitude might help us control our emotions and motivate ourselves by changing how different parts of our brains interact. This could potentially help in managing feelings of anxiety and depression.

Benefits of practicing gratitude for mental health

Practicing gratitude has often been linked to significantly better mental health and overall well-being. When individuals express gratitude, they tend to acknowledge the positive aspects of their lives, which can lead to an improved mood and a more positive outlook. 

One way that practicing gratitude might improve mental health is by releasing people from toxic emotions. By focusing on the positive aspects of life, people may find it easier to let go of negativity and embrace a more optimistic perspective. This shift in mindset may lead to reduced stress and may even improve sleep quality.

Gratitude may also have several positive effects on physical health. Some of the physical health benefits associated with gratitude may include lower blood pressure and improved immune function. Another potential benefit of gratitude may be strengthened social connections. Expressing appreciation for others may create a positive feedback loop that builds stronger relationships and social support networks.

Gratitude practices

Gratitude practices can be defined as evidence-based exercises that may help individuals develop gratitude and a more positive outlook on daily life. These practices often have numerous benefits, such as improved well-being, greater happiness, and reduced stress or anxiety. Let’s look at some different types of gratitude practices.

Writing in a gratitude journal

A gratitude journal can be seen as a diary where you record and appreciate the positive things in your life. This habit can help you become more positive and uplift your mood. You can write about the people, experiences, or things you're thankful for, explaining why you feel grateful for them.

To start a gratitude journal practice, you can follow these simple steps:

1. Choose a journal or notebook to dedicate to this practice.
2. Set aside a few minutes each day, preferably at a consistent time, to write in the journal.
3. Record three to five things, events, or people that you’re grateful for, along with brief explanations.
4. Reflect on the reasons for your gratitude and the positive emotions associated with each item listed.
5. Maintain the practice consistently for the best results.

Other gratitude exercises

In addition to writing in a gratitude journal, other gratitude exercises may help you cultivate gratitude as you navigate each day. Some of these exercises include the following:

Gratitude letters

Writing gratitude letters generally involves expressing appreciation for someone's positive impact on your life. You could write to a friend, family member, or mentor, acknowledging how they've made a difference in your life. This can strengthen your relationships and make you feel more connected to others.

Cultivating gratitude in daily life

Developing a gratitude mindset throughout the day can be beneficial as well. It might involve sharing positive things that happen, saying thank you to others, or simply enjoying small pleasures in everyday life.

Gratitude meditation

Mindful gratitude meditation can help you focus on cultivating an attitude of gratitude by directing your thoughts to aspects of your life you’re thankful for. This practice can be added to regular meditation sessions or done independently at any time throughout the day.

Doing these gratitude exercises may help you have a more positive outlook and experience the benefits of being thankful.

Benefits of online therapy

Expressing gratitude can be a tool for boosting mental health. Online therapy may provide a convenient and accessible way to develop a gratitude practice. For example, people living in remote areas or facing transportation problems may be able to access therapy sessions from the comfort of their homes. In addition, online therapists often offer flexible hours, enabling busy individuals to receive support at times that work best for them.

Effectiveness of online therapy

Research has shown that online therapy can be effective for many conditions, such as depression, anxiety, and stress-related concerns. A study found that online therapy, when provided by a licensed professional, can be as effective as traditional, in-person sessions. By adding gratitude practices to these therapeutic sessions, individuals may be able to reap the benefits of gratitude while healing from mental health challenges.