Did you know that people who regularly feel and show gratitude tend to be more optimistic and satisfied in life? They may also sleep better, have higher self-esteem and even have better physical health. So how can an intangible thing like gratitude make an impact on our wellbeing? Let’s break it down.

What is gratitude and how does it work?

Gratitude is feeling thankful for the good things in your life. From the big stuff, like welcoming a new baby, to small things, like taking a moment to notice the warm sun on your face. Gratitude can also mean mindfully appreciating things that are often taken for granted, like having enough food to eat, clean water to drink and a place to live.

By actively focusing on the positive things in your life, you can reduce negative thoughts and feelings. This shift in your outlook can give you a more optimistic perspective and make it easier to bounce back from stress and difficult times.

Benefits of gratitude

According to research, practicing gratitude for around 15 minutes a day for at least five days a week can positively impact many areas of your health. Focusing on things that are going well can help you relax – loosening muscle tension and helping you regulate your breathing and heart rate. These changes can benefit multiple aspects of your health, including improving sleep quality, boosting immunity and supporting heart health.

Mentally and emotionally, gratitude helps you reorient your perspective and the direction of your thoughts to a more optimistic state. Practicing gratitude can help relieve stress, improve mood, and reduce depression and anxiety.

Gratitude can also bring “pay it forward” benefits to others. Those you share your gratitude with get a boost of positive reinforcement, which may inspire them to express their own thanks more often, too. And parents and caregivers who model mindfulness and gratitude can help children develop healthy mental habits from an early age.

How to practice gratitude

Even starting small with a little added gratitude in your day can make a difference, and there are easy ways to make it a regular part of your life. Here are some ideas to get started:

Focus on the positive. Each day, think about the good things in your life. Take the time to enjoy positive emotions and experiences. Give yourself permission to celebrate your own successes. And when something negative happens, you can acknowledge it, then shift your awareness to the more positive things you have going for you. This can help you maintain a healthy perspective no matter what life throws at you.
Make a mental note. When good things happen, take time to think about and savor them. Take a mental picture to reinforce the positives and highlight good memories.
Keep a journal. Writing down what you’re thankful for helps you to really think about the positive aspects of your life. This can give you strength and resilience against stress and challenges. You'll also have a record of positive memories that you can revisit and enjoy over time.
Send a thank-you letter. Take the time to write to someone, telling them how much you appreciate them. Recognizing people who make a difference in your life can give you a “happiness boost” and will surely give them one, too.
Share the joy. Make sharing what you’re grateful for a regular part of your routine. For example, take time during family dinners or outings with friends to share three things you’re thankful for.

Getting started

A little gratitude can go a long way toward building both short-term and long-term positive mental habits. It can also enhance your physical and mental health and strengthen your resilience during difficult times.

To learn more ways to practice gratitude, and to find other resources that can help right now, visit the CDC’s How Right Now page.

Sources:

Centers for Disease Control and Prevention (CDC). May 26, 2023. Practicing Gratitude Works.

Mayo Clinic Health System. December 6, 2022. Can expressing gratitude improve your mental, physical health?

University of California, Los Angelos (UCLA). March 22, 2023. Health benefits of gratitude.

Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being. May 7, 2020. Promoting Gratitude as a Resource for Sustainable Mental Health.

The benefits of practicing gratitude

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