Tag: gratitude

How Gratitude Can Affect Your Physical and Psychological Well-Being

Photo by Joshua Earle on Unsplash

“Gratitude unlocks the fullness of life… makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melodie Beattie


Saying thank-you and showing your appreciation does more good than you may think. This benefit accrues both to the giver and recipient. Indeed, these types of expressions and acts are powerful forms of gratitude. Yet, while it may seem normal to be verbally appreciative at certain times and with specific people, there’s much more that you can get out of gratitude at other times. Here’s a look at how gratitude can affect your physical and psychological well-being.

Gratitude Promotes Positive Mind-Sets and Reduces Stress

A 2017 study published in Scientific Reports looked at the effects of gratitude meditation and resentment and mental well-being. Using functional magnetic resonance imaging (fMRI) and heart rate at three intervals – before, during, and after interventions – researchers suggest that gratitude interventions modulate heart rhythms in a manner that enhances mental health. Gratitude intervention, said researchers, improves both emotional regulation and self-motivation by modulating resting state functional connectivity (rsFC) in brain regions involving emotion and motivation. Furthermore, researchers pointed to the potential use of gratitude interventions in treating those with mood disorders or post-traumatic stress disorder (PTSD).

Gratitude Related to Better Sleep, Mood, Less Fatigue and Inflammation

Mills et al. (2015), in a study of patients with asymptomatic heart failure, found that an “attitude of gratitude” was related to better moods and sleep, less fatigue, reduced inflammation, and better cardiac-specific self-efficacy. Authors said this is important because depressed mood and poor sleep are both associated with a worse prognosis in heart failure patients, as well as in other cardiac condition populations. Thus, researchers said, the simple, low-cost efforts to help heart failure patients increase gratitude may have clinical value and be a potential target in treatment to improve patients’ well-being.

Gratitude Predicts Lower Depression Rates In Patients with Chronic Illness

Sirois and Wood (2017) examined longitudinal associations of gratitude to depression in two chronic illness samples, one with inflammatory bowel disease, and the other with arthritis. The study included two timepoints: completion of online survey at start of study (T1), and completion of a follow-up study at 6 months (T2). There were assessments of gratitude, depression, perceived stress, social support, illness cognitions, and disease-related variables at both time points. Study results showed that T1 gratitude was a “unique” and “significant” predictor of T2 depression in both sample groups. Authors noted that gratitude has relevance and potential benefits as an intervention for adjusting to chronic illness.

Various Elements of Well-Being Associated with Gratitude

A white paper on the science of gratitude prepared for the John Templeton Foundation by the Greater Good Science Center at UC Berkeley highlights a number of studies showing possible connections between gratitude and various elements of well-being in those with self-reported higher dispositional gratitude. These include life satisfaction, happiness, positive affect, optimism, and subjective well-being. Authors also mention studies of university students self-reporting higher-order gratitude also reporting increased life satisfaction and positive affect. Examples of higher-order gratitude include thanking God, appreciating life’s hardships, cherishing the present, thanking others, and cherishing blessings.

How Gratitude Helps Improve Mental Health

Joel Wong and Joshua Brown, writing in the Greater Good Magazine, outlined research showing how gratitude helps improve mental health. The article’s authors also provided insights from their research on what may be the origins of the psychological benefits of gratitude:

  • Gratitude shifts attention away from toxic emotions like envy and resentment.
  • The benefits of gratitude occur even without sharing written gratitude letters with intended recipients.
  • Gratitude’s benefits take some time to occur as they don’t always happen immediately following the gratitude activity.
  • Effects on the brain from gratitude activity appear to be lasting, and may train the brain to become more sensitive to gratitude experiences later, thus helping to improve mental health.

Gratitude Fosters Well-Being at End of Life

Everyone dies, although not all of them die a quick and painless death. For many people suffering terminal illness, specifically cancer, the end may be a long time coming. During that slow, inexorable approach to dying, the patient generally interfaces with a number of caregivers: family, friends, hospice and other medical and mental health professionals. Not much has been studied about what is termed positive emotional communication in caring for those at the end of their lives. However, a 2018 study published in Patient Education and Counseling found that positive emotions serve as a protective function and are “associated with enhanced coping, meaning-making, and building resilience to stressful events,” which researchers determined was especially relevant to cancer patients and their hospice caregivers. The shared positive emotions, which included expressions of gratitude, created “mutual enjoyment and social bonds.”

Appreciation or gratitude was one of the category codes for positive emotional communication between the hospice nurses, caregivers, and their cancer patients. Included in the category are counting blessings, appreciation of life circumstances, gratitude toward others, and thinking of someone. An example exchange between patient and nurse might be: “I’m so grateful for everything you do for us.”

Researchers said that the results of their study show that a focus on positive emotional communication brings a strengths-based approach to communication with patients during end-of-life care. Other category codes for positive emotional communication include humor, praise or support, positive focus, savoring or experiencing joy, connection, and perfunctory (social etiquette, etc.). Authors said that such communication can “build a sense of strength, connection, and joy despite facing loss and life-limiting illness.”

Conscious Decision to Increase Gratitude Pays Off

Making the choice to increase gratitude isn’t difficult, yet the decision to do so can and will pay off in ways not immediately seen. Think of the immense power of positive thinking, maintaining a positive attitude, and seeing life in all its richness and variety of opportunities. There’s much to be grateful for each day, from waking up to going to sleep. Being mindful of blessings, thankful for all the gifts we’ve been given, and expressing our gratitude to others costs nothing, and is an ongoing benefit.


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This article was originally published on Psych Central.

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10 Ways to Express Gratitude


Photo by Jake Thacker on Unsplash

Photo by Jake Thacker on Unsplash

“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher


Philosophers and poets have long praised gratitude as one of the most desirable attitudes. Surely, each of us has much to be thankful for. Why not express our gratitude? It costs us nothing, yet yields countless benefits. Looking for ways to show and acknowledge gratitude? Here are 10 to try that are simple, quick and easy.

Say a kind word.

The quickest, simplest and easiest way to demonstrate gratitude is to say thanks to another. If you don’t have a specific item to express thanks for, saying a few kind words is just as effective. Kind words earnestly spoken are like healing balm to a troubled soul. They work equally well for those who are stressed, feel unappreciated, are lonely, ill, tired or just a bit anxious or depressed. Besides, don’t you feel a little better when someone has a kind thing to say to you?

Include others in your plans.

Chances are you know someone who’s alone or lonely, maybe just someone who could use some time away from being a caregiver for a loved one. What extra would it take for you to invite that individual to accompany you on an outing, to share a coffee or beverage at a nearby restaurant, take in a movie, or go for a walk? When you include others in your plans, it lets them know you’re thinking about them and value their friendship. It’s also an effortless way to express your gratitude.

Listen intently.

I know I’m guilty of sometimes thinking so hard about what I’m about to say next that I fail to grasp the essence of what another person is saying. That’s a common trait that can be corrected, although it takes effort and practice. When I stop editing my next comments and listen actively and intently to the other person, and show by my body language that I’m in the moment in their conversation, it shows I respect and appreciate them. This is a lesson each of us must learn.

Bring over lunch.

Preparing meals, especially if you’re overworked and chronically stressed, is often akin to a dreaded chore. Don’t you know someone who’d be delighted if you’d surprise them with a tasty lunch? Maybe it’s a neighbor, a co-worker, a friend or loved one who could use a little lift that you can easily bring with an inexpensive lunch. What a wonderful way to show your gratitude for all this person means to you.

Pay an impromptu visit.

How often have you heard others welcome you to drop by and pay them a visit? If the comment is genuinely expressed, pay heed. This is a subtle invitation to spend some time with that individual. They’re asking you to come over. When you do, even if it’s a quick visit on your home from work or church or shopping, it lets that person know you care – and listened to their previous offer.

Email to check in.

If you’re busy and can’t take the time for an in-person visit, there’s always email. Dash off a thoughtfully worded communication to let another person know he or she is in your thoughts. Add some entertaining or informative items to round out the note.

Call to say hello.

I love to hear a loved one’s voice on the phone. It’s much more personal than an email, although it doesn’t take the place of a physical visit. You’d be surprised how satisfying a call can be. It is a quickly-handled way to say hello – and will be much appreciated by the recipient. Even if you both are short on time, the exchange of pleasantries stimulates a sense of well-being.

Ask if there’s anything you can do.

Like most people, I don’t like having to ask others for help. That’s something that was instilled in me as a child, to be self-sufficient and do things for myself. Sometimes, however, it’s easy to become overwhelmed with all the things on your to-do list. Since we all feel this way, put yourself in someone else’s shoes. Ask if there’s anything you can do to help – and mean to follow up on your offer if it’s accepted.

Pick flowers from your garden and deliver to a friend.

A bright bouquet of flowers is a cheery way to express your gratitude. They don’t call them “Thank You” bouquets for nothing. Yet, you don’t have to spend a lot of money to show someone how much you appreciate them. Pick some blooms from your garden and take them to a deserving friend. Their smile of appreciation will say it all.

Offer to do an errand, help with chores.

When I was raising my children, there never seemed to be enough time to get everything done. Laundry, preparing school lunches, setting out clothes for them to wear the next day, making sure their homework was done and many more parental responsibilities ate up whatever spare time I had. I would have loved to take a friend up on an offer to run an errand for me, or to help me sort laundry or clean cluttered kids’ bedrooms. Sadly, I didn’t have anyone around to help, although I’m keenly aware of how much appreciated such assistance would be to an overworked mom. For that reason, if I have an opportunity today, I offer to help someone else that I care about. It doesn’t have to be housework, either. Helping a co-worker with a project, volunteering, taking a family member’s kids to the park all count, too.

In addition to expressing your gratitude and making someone else feel better, you’re likewise reaping benefits from your words and actions. Consider gratitude a virtue, for it’s a trait unique to our species.

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This article was originally published on Psych Central.

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