Gratitude: Definition And How To Practice It

Some people may notice negative emotions or thoughts taking over when life gets difficult. They may become overwhelmed by everyday stresses and obstacles, which can make it challenging to see what’s going right. However, this framing can exacerbate negative thinking patterns, which may, in turn, affect well-being, relationships, and life satisfaction. In these situations, it can be helpful to use gratitude as a coping mechanism to cultivate happiness and contentment.

Understanding gratitude

Gratitude refers to the state of being grateful for the people, situations, events, items, and opportunities that enrich your life. Through gratitude, you can shift your focus toward what you have to be thankful for, acknowledging the positive aspects of your life, such as your friends and loved ones, blessings, and home. 

Gratitude can also be a crucial aspect of religious and spiritual practices, such as during prayer and meditation. In addition, verbal and written expressions of gratitude are often a vital part of social and cultural norms. It may be helpful to understand gratitude as an antidote to resentment, which refers to negative feelings about people or situations.

The science behind gratitude

Gratitude is thought to have developed in response to evolutionary pressures that favor prosocial behavior like altruism and reciprocity. Because humans are social creatures who rely on each other for survival, people have evolved to experience positive feelings and express positivity when receiving benefits from others.

For example, you might feel gratitude when someone helps you with a difficult task or when you receive a gift from another. However, it is also possible to light up the parts of the brain responsible for feeling gratitude by intentionally reflecting on all that you have to be grateful for. For example, you might reflect on relationships, financial security, or recent opportunities. You may also feel gratitude for or pride in your experiences, hobbies, and strengths. 

How gratitude affects well-being

Psychologists have studied the role of positive and negative emotions on human behavior, health, and life satisfaction. Like love, mindfulness, and health, gratitude is a known predictor of life satisfaction and psychological well-being. Research has revealed that those who experience gratitude often have higher happiness levels, lower levels of depression and stress, and a more optimistic outlook on life. Gratitude may promote well-being in the following ways.

Creating adaptive schemas 

Gratitude may help you reframe your thoughts or experiences to facilitate positive habits and behaviors. For example, you may feel grateful for a close loved one, inspiring you to make an effort to spend time with them.

Improving your ability to cope

Intentionally noticing what is going right when a problem arises can make it easier to manage obstacles and build resilience. You may see negative experiences as opportunities for growth and improvement, work through interpersonal problems using healthy communication, and experience more self-efficacy when confronted with challenges.

Promoting a more positive affect

Practicing gratitude can help you develop a more positive attitude, which may improve relationships, productivity, and health and well-being. Doing so may create a positive feedback loop, where good outcomes stemming from your mindset become sources of gratitude.

Broaden-and-build mechanisms 

Techniques for cultivating gratitude

A gratitude practice can be a powerful way to shift into a more positive mindset. You may practice gratitude as part of an existing mindfulness practice, such as journaling, praying, or meditating. You may also incorporate it into your interactions and communications with others or create tangible reminders of what you have to be grateful for. 

Gratitude journals

To demonstrate gratitude, some people may find journaling a valuable practice. In one study, gratitude journaling positively impacted first-year college students’ life satisfaction, attitude, and ability to adjust to university life. This practice involves writing down in words what gives you deep gratitude as part of a daily or weekly ritual, whether in a dedicated journal or as part of an existing journal.

A gratitude journal may include appreciation for personal achievements, blessings, positive experiences, kind gestures from others, or life’s simple pleasures. If you already keep a journal, consider incorporating a few points of gratitude into your entries or listing a few in your planner each day or week. Referring to them when you feel stressed, overwhelmed, or upset may also be helpful.

Gratitude meditations

Like other types of meditation, expressed gratitude meditation can reduce stress and improve mental health. To perform a gratitude meditation, close your eyes and take a moment to acknowledge what you are grateful for. Visualize the items, people, and experiences that bring you joy and satisfaction, feeling the positive emotions that arise.

A study that measured heart rate and functional magnetic resonance imaging (fMRI) data found that gratitude could calm the body and mind and influence neural networks associated with emotion and motivation. This research suggests that gratitude meditation may improve emotional regulation and self-motivation, positively impacting mental health.

Visual reminders

Visual reminders of gratefulness may keep positivity front and center in your mind. Consider changing your environment to promote gratitude, such as keeping photos of loved ones in your home or office or keeping mementos, souvenirs, and family heirlooms in your space. This practice may spark positive memories and emotions, making it easier to connect with gratitude.

Scrapbooking can also be a valuable way to appreciate your experiences and give you a tangible memento of your life’s richness. Whether physical or digital, this crafting activity can be a fun and rewarding gratitude ritual to cultivate a sense of meaning and optimism. Gratitude jars offer another way to visualize all you have to be grateful for. To make one, write expressions of gratitude on a piece of paper to keep in a clear jar in your space. As the jar fills up, you may be reminded of life’s purpose and abundance.

Expressions of gratitude 

Expressing appreciation for others may be foundational to cultivating gratitude. For example, you might try saying thank you frequently, whether to a family member, colleague, or stranger. Expressions of gratitude can often go a long way in cultivating healthy, mutually respectful relationships, as people often appreciate being recognized for their efforts and contributions.

You can also show appreciation for others by giving cards, flowers, and gifts, such as a letter with a word of wisdom or love. Consider sending thank-you notes when you receive a gift or when a friend or family member opens their home. You can also try writing a thoughtful card on a birthday or anniversary or show gratitude through acts of service, such as completing a task for someone you appreciate. These expressions of gratitude can be a powerful way to deepen your relationships. 

Therapy for personal improvement

If you are struggling with resentment, it may be worth speaking to a therapist about cultivating a more positive mindset. Gratitude cognitive-behavioral therapy (G-CBT) is one type of therapy that may help you adopt gratitude habits and improve mental health. One study found G-CBT effective for helping university students reduce academic stress, and other types of CBT are known to benefit a wide range of other mental health concerns and conditions. 

You may begin your search for a CBT-trained therapist online. Online therapy platforms like BetterHelp can make it more accessible to connect with a licensed therapist for weekly sessions, during which your therapist can work with you through the cognitive restructuring process. In online therapy, you may also benefit from weekly group sessions, in-platform gratitude journaling, and other types of therapy homework.

Research has found online therapy as effective as in-person therapy, and it may be especially beneficial for those who wish to adopt a convenient and affordable weekly wellness ritual. CBT can often be effective over a relatively short treatment period of six to eight weeks.