What Is Gratitude? Understanding Gratitude’s Impact And Ways To Enhance It

When life is challenging, negative emotions can impact thoughts and beliefs. You may occasionally become bothered by everyday stressors and obstacles, making it difficult to see the positive side of life. 

However, this pessimistic framing can exacerbate negative thinking patterns, which may, in turn, affect well-being, relationships, and life satisfaction. If you’re struggling with negative thinking, looking at the meaning of gratitude, positive psychology, and ways to use gratitude to cultivate happiness and contentment may be helpful.

Understanding gratitude

The word gratitude refers to the state of feeling grateful or appreciative for people, situations, items, and other circumstances that enrich your life. Through gratitude, you can shift your focus toward what you have to be thankful for and acknowledge the positive aspects of your life, such as your friends, loved ones, and home. 

Gratitude is often considered a crucial aspect of religious and spiritual practices, such as prayer and meditation. Verbal and written expressions of gratitude are often vital to social and cultural norms. It may be helpful to understand gratitude as an antidote to resentment, which refers to negative thoughts or feelings about people or situations.

The science behind gratitude

It can be common to feel grateful when, for example, someone helps you with a challenging task or when you receive a gift from a loved one. However, it is also possible to light up the parts of the brain responsible for gratitude by intentionally reflecting on all you have to be grateful for. For example, you might be grateful for relationships, financial security, or a recent opportunity. You may also experience 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, physical 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 typically have higher levels of happiness, lower levels of depression and stress, and a more optimistic outlook on life. Gratitude may promote well-being in the following ways:

An improved ability to cope

Intentionally noticing the positive side of an experience when a problem arises may 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.

Positive affect 

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

Broadened perspective  

Gratitude often broadens your perspective, allowing you to recognize and act upon opportunities. Emotions such as joy, interest, love, and contentment may inspire you to pursue positive outcomes, which can ultimately affect behavior. Gratitude may similarly act upon the brain, motivating you to invest your time wisely in what is important to you. 

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’re grateful for.  

Gratitude journals

Some people find journaling valuable for cultivating gratitude. 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 what you are grateful for as part of a daily or weekly ritual, whether in a dedicated journal or supplementary to 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 are stressed or upset may also be helpful.

Gratitude meditations

Like other types of meditation, gratitude meditation can reduce stress, help you focus on the present moment, 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, situations, people, and experiences that bring you joy and satisfaction. Feel the positive emotions that arise and consider the positive thoughts. 

One 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 suggests that gratitude meditation may improve emotional regulation and self-motivation, positively impacting mental health.

Visual reminders

Visual reminders of gratitude may keep positivity front and center in your mind. Consider making environmental changes 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. Decorating your space positively may spark positive memories and emotions, making it easier to connect with gratitude.

Scrapbooking may also be a valuable way to appreciate your experiences and give you a tangible memento of your life’s richness. This crafting activity can be a fun and rewarding gratitude ritual, whether physical or digital. 

Gratitude jars offer another way to visualize all you are grateful for. To create one, write expressions of gratitude on a piece of paper to keep in a clear jar in your space. You may be reminded of life’s purpose and abundance as the jar fills.

Expressions of gratitude

Expressing gratitude and appreciation for others is often foundational to cultivating gratitude. Expressions can include saying thank you to a family member, colleague, or stranger or a more intense form of appreciation like a gratitude letter. Expressions of gratitude may help individuals cultivate healthy, mutually respectful relationships, as people may appreciate being recognized for their efforts and contributions.

You may also show appreciation for others by giving cards, flowers, and gifts. Consider sending thank-you notes when you receive a gift or writing a thoughtful card on a birthday or anniversary. You can also show gratitude through acts of service, such as completing a task or chore for someone you appreciate. These expressions of gratitude can be a powerful way to deepen your relationships.

Therapy for personal improvement

If you are experiencing resentment, speaking to a therapist about cultivating a more positive mindset and receiving gratitude interventions may be beneficial. Gratitude cognitive-behavioral therapy (G-CBT) is one type of therapy that may be helpful for adopting gratitude habits and improving 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 challenges.

You might begin your search for a CBT-trained therapist online. Online therapy platforms like BetterHelp can make it more manageable to connect with a licensed therapist for weekly sessions, during which your therapist may 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. It may be especially beneficial for those who wish to adopt a convenient and affordable weekly wellness ritual. Some people may also be more comfortable connecting with a therapist in a familiar setting, such as their living room or bedroom.