According to Harvard Health Publishing, individuals committed to daily gratitude practices report a 25% increase in happiness levels. (Let’s be honest -who wouldn’t want to be happier?)
Gratitude Beyond the Obvious
A looooong time ago, I found myself at an 18th birthday party where everyone was asked to express what we were grateful for in the birthday girl. I liked my friend and I thought her the bee’s knees, but my British reserve triggered my cringe-o-meter as a room full of guests lavished praise on her.
Fast forward 20 years, and I'm moved to tears as the guests around a Thanksgiving table, express their thankfulness for love, health, and happiness.
Jump ahead to today and after every yoga class, I sit in lotus position (ok that’s a lie, I sit crossed legged) expressing gratitude for the “amazing things that our body has just done and does do every day, 24 /7”. (The 18-year-old in me is crawling under the mat, cringing and thinking I’ve definitely lost the plot.)
Gratitude isn't exactly a recent trend; it's a timeless principle resonating worldwide, for example saying grace before a meal. Dedicating time to experience gratitude is essential… and yet there are moments when I can't shake the feeling that this whole gratitude malarkey carries a certain New Age vibe to it with a sprinkle of feigned humility thrown in. Maybe it's the influence of social media, where people beautifully shed tears on camera, professing gratitude for their seemingly flawless lives and sharing picture-perfect family moments with the #FEELINGBLESSED hashtag. Real life is far messier, and less curated than that. Or maybe it is just my own cynicism, which has now forced me to do some research*.
The Science of Gratitude:
Upon further investigation it seems that gratitude is firmly grounded in scientific research with a profound impact on our mental and physical well-being.
Neurological Rewiring: Advanced neuroimaging studies have delved into the neural pathways activated by gratitude, revealing its unique power to turn off specific regions associated with negative emotions such as bitterness and hostility. This neurological rewiring showcases the transformative impact of gratitude on our mental and emotional well-being.
Stress Hormones and Inflammation: Gratitude’s influence extends to the realm of stress hormones and inflammation. Elevated cortisol levels, linked to prolonged negative emotions, pose significant health risks. These include increased levels of fatty acids in the bloodstream, elevating the risk of inflammation and cardiac problems. Additionally, high cortisol levels have been associated with slower wound healing and the shrinkage of the hippocampus, a defining characteristic of Alzheimer's disease.
Positive Psychological Health: According to the American Heart Association (and others), gratitude profoundly impacts mental and emotional well-being. Expressing gratitude generates positive emotions, fostering contentment and satisfaction. As a key component of positive psychology, gratitude significantly improves heart health by reducing inflammation and lowering cholesterol levels. It acts as a potent shield, guarding against the detrimental effects of chronic stress and negativity. Research also emphasizes gratitude's role in enhancing emotional vitality, energy, and enthusiasm, thereby promoting overall holistic well-being.
Gratitude and Neurotransmitters: Gratitude’s impact on neurotransmitters highlights its profound physiological effects. When expressed and received, gratitude triggers the release of dopamine and serotonin, crucial neurotransmitters responsible for our emotions and sense of well-being. Practicing gratitude consistently strengthens these neural pathways, fostering a lasting positive and grateful disposition.
Preventative Health Effects: Gratitude extends its benefits beyond healing, offering significant preventive advantages. Regular practitioners of gratitude exhibit notably lower blood pressure levels compared to their counterparts who do not engage in gratitude exercises. Moreover, gratitude has been found to lower levels of haemoglobin A1c, a vital marker for glucose regulation. Elevated A1c levels indicate a higher risk of diabetes, making gratitude a powerful tool in the prevention of this widespread metabolic disorder.
More gratitude magic
Resilience Through Gratitude: Gratitude plays a pivotal role in building resilience, the ability to bounce back from adversity. Research indicates that individuals who practice gratitude tend to experience fewer symptoms of post-traumatic stress disorder (PTSD). It serves as a buffer against the psychological toll of trauma, enabling individuals to recover more effectively.
Emotional Regulation: Gratitude acts as a potent emotional regulator. By acknowledging the positive aspects of life, individuals who practice gratitude can reduce the frequency of toxic emotions such as envy, resentment, frustration, and regret. Research has consistently shown that gratitude reduces depression.
Physical Health: Gratitude's influence isn't limited to mental well-being; it extends to physical health as well. Studies have indicated that grateful individuals tend to experience fewer aches and pains and overall better health compared to their less grateful counterparts.
The Ripple Effect on Relationships: Gratitude has far-reaching effects on social dynamics. It enhances empathy and reduces aggression, fostering stronger and healthier relationships. A study found that individuals who express gratitude within their relationships report increased responsiveness from their significant others and higher satisfaction with the relationship.
Gratitude Practices:
So ok, there really is much to be gained from a ‘gratitude practice’. Here are some suggestions of things to try. See which one resonates with you and give it a whirl.
Gratitude Journaling: Dedicate a few moments each day to jot down things you're grateful for. Be specific and reflective about the positive aspects of your life.
Mindful Walks: Take mindful walks in nature or around your neighbourhood. Pay close attention to your surroundings and appreciate the beauty of the natural world.
Morning Reflection: Start your day by reflecting on three things you're grateful for, covering your morning, afternoon, and evening. This sets a positive tone for the day ahead.
Gratitude Meditation: Practice gratitude meditation by focusing your thoughts on things you appreciate. Take deep breaths and feel the gratitude in your heart.
Savouring Moments: During enjoyable moments, take a mental snapshot and savour the experience. Fully immerse yourself in the present.
Gratitude Jar: Create a gratitude jar and write down daily blessings on slips of paper. Read them at the end of the year for a heartwarming review.
Handwritten Letters: Write heartfelt, handwritten thank-you letters to people who have made a positive impact on your life. Express your gratitude in detail.
Compliment Others: Offer genuine compliments to friends, family, and colleagues. Recognize their efforts and qualities.
Describe Your Favourite Moments: Reflect on your favourite moments of the day—morning, afternoon, and evening—and write about why they filled you with gratitude.
Share a Success Story: Write about a personal or professional success, detailing how it positively impacted your life and who contributed to it.
Reflect on the Past 24 Hours: Write about five things you're grateful for in the past day, allowing you to notice and appreciate smaller, special moments.
Celebrate Your Pet: Share what makes your pet special and how their presence enhances your life. Express your love and gratitude for your furry friend.
Life's Magical Moments: Recall and describe an extraordinary life experience that fills you with gratitude. Explain why it was unique and who shared it with you.
List 10 Things You Love About Yourself: Recognize and appreciate your unique qualities, both physical and personal, in a list of ten things you love about yourself.
Photo Gratitude: Choose a meaningful photo from your phone and describe why you're grateful for it, including the people in the photo who bring joy to your life.
As you can see there is a slew of things that can be done and a whole host of reasons why you might like to incorporate a regular gratitude practice… I am off to create a social media post… #feelingblessed.
*Study The effects of gratitude interventions: a systematic review and meta-analysis
*Pilot Randomized Study of a Gratitude Journaling Interventio... : Psychosomatic Medicine (lww.com)