The Science-Backed Benefits of Gratitude
Expressing gratitude is to show thanks and appreciation for what you have. The dictionary refers to gratitude very simply as “the quality of being thankful”. To practice gratitude means to take time to notice and reflect upon those things you are grateful for look for them, savor them, and pay attention to the good things. You can express this gratitude to yourself, write it in a journal, or by thanking someone.
Living with gratitude lets you celebrate the little wins, leading to an overall more positive outlook on life. Expressing gratitude is important because it actively shifts your perspective of the world around you. Instead of getting upset by the little things that upset you, you begin to notice the things that bring you joy. The more you focus on the good things in life, the more good things you’ll come to notice to be grateful for.
Being grateful allows you as an individual to connect to something much larger than yourself, resulting in an overall feeling of goodness. People who engage in gratitude practice daily see an increase in their mood, improvement in the quality of their sleep, feel less stressed, and feel more hopeful for the future.
5 Science-Backed Benefits of Gratitude
Gratitude improves physical health
Many studies have shown that practicing gratitude leads to improved physical health. Typically when we think about gratitude, we tend to think about the psychological benefits such as increased happiness, and decreased depression. Gratitude is great for those reasons, but it has also proven to improve sleep and lower blood pressure.
Both of these effects will have strong long-term impacts on daily life. Practicing gratitude also predicts a greater interest in our tendency to seek out health-promoting behaviors. Some of these behaviors may include a decrease in substance abuse and an increase in exercise. Both of these activities will lead to an immediate increase in the overall health of your body. By being actively thankful for the things you have, you can right away begin seeing an improvement in your health, and a desire to do so.
Gratitude enhances empathy and reduces aggression
According to a 2012 study done by the University of Kentucky, people who are grateful, or practice gratitude, are more likely to behave in a pro-social manner. This means that they engage in more actions that are intended to benefit another individual person or group. This comes from feeling comfortable in one's own life, and the newfound desire to pass on the positivity that comes with being grateful for what you have.
Those who practice gratitude on a daily basis are also likely to experience a decreased desire for revenge against others, feeling more satisfied and comfortable in their own lives. Studies have proven that grateful people are not just nicer, they are not aggressive either. By taking time for yourself to feel grateful, your overall state of mind is improved. Practicing gratitude even pushes people to express sensitivity towards others, thereby leading a happier and more fulfilled life.
Gratitude improves self-esteem
Research has shown that people who are more grateful also tend to have higher levels of self-esteem. When you are practicing gratitude, you are more likely to notice the small ways people are good to you. This will lead to the development of a stronger sense of your own value.
Gratitude will change the way you judge yourself as well, as you start to compare yourself to others less. People who practice gratitude are better equipped to appreciate others’ achievements, rather than compare them to their own. It's important to build up your self-esteem, as low self-esteem is linked to depression, anxiety, and other negative results.
Gratitude increases mental strength
A study done in 2006, looking at the role gratitude plays in overcoming a traumatic experience, shows the positive impact being grateful had. The results of this study noted that candidates with higher levels of gratitude experienced lower levels of PTSD.
Being grateful actually causes the brain to release more positive neurotransmitters- such as serotonin and dopamine, improving your mood, and your perception of situations. By practicing gratitude, your entire mindset shifts- you are now actively looking for the good in any situation instead of dwelling on the bad. Recognizing all you have to be thankful for, even in the worst moments of your life also fosters resilience.
Gratitude improves relationships
Much research has shown that practicing gratitude can help us initiate, maintain, and strengthen our relationships. Gratitude helps reinforce the good deeds of others, which helps to jumpstart mutually cooperative relationships. Feeling grateful allows us to identify people who are responsive to our needs, which brings us closer together, strengthening the relationship.
While a relationship will improve with both parties feeling grateful, it can be even stronger when these feelings are shared. By letting the other person know that you’re thankful for them, and why, the relationship will build “communal strength” which occurs when one person helps the other, without expecting anything in return.
Ways to Practice Gratitude
Practicing gratitude doesn't always come easily, so below are some ways you can practice gratitude daily to help you feel more balanced and in control despite whatever else is going on.
Keep a gratitude journal
Reflect on your own blessings
Smile and laugh often
Try a gratitude meditation
Take in the beauty of nature
Practice acts of kindness
Write a thank-you note
Have a gratitude jar
Tell someone you love them
Give thanks before meals
Play the appreciation game
Final Thoughts on Gratitude
Practicing gratitude, and being thankful for all the good things in your life has amazing benefits for your mind, body, and soul. As you work to express more gratitude in your daily life, you will start to feel how your life improves.
Being grateful has amazing benefits for your physical health. It increases your inclination to seek out health-promoting behaviors such as exercise.
It has also proven to improve sleep and lower blood pressure. A regular gratitude practice has been proven to improve empathy and reduce feelings of aggression, increase self-esteem, and boost mental resilience. By engaging in a gratitude practice, you will also notice an improvement in your relationships. By recognizing the good deeds of others, and expressing goodness back, the relationship will continue to build stronger.