Benefits of Gratitude for the Body & Mind (Plus How to Practice It)

What’s a simple way to be happier? Find more things in your life to be grateful for, and practice gratitude.

Gratitude is linked to not only reduced risk for depression and anxiety, but also a boost in overall well-being, kindness, relationship satisfaction and physical health markers, too.

What is gratitude?

What does gratitude really mean? Gratitude is defined as the state of being thankful.

It means having a readiness to show appreciation for something and the ability to express it.

The word gratitude itself is derived from the Latin word gratia, which means grace, graciousness or gratefulness.

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Is gratitude an emotion? It’s considered to be a temporary feeling/emotion, a mood, a personality trait, as well as a practice.

Due to factors like how genetics influences one’s personality, some people are thought to experience more gratitude naturally, while others have to work a bit harder at it.

According to psychologists, the “social emotion” of gratitude can have many benefits — such as helping to strengthen relationships, self-esteem and overall mental health. It can help people feel happier and defend against loneliness, jealousy and other negative emotions.

Anthropologists believe that gratitude has roots in evolutionary history. It helped humans survive by bonding with others in their social circles, encouraging helping others and being helped in return.

Recent studies have demonstrated that when someone feels grateful, specific regions in the brain become more activated. This includes parts of the prefrontal cortex that allow for reflection and heighten sensitivity when imagining future experiences.

How is gratitude related to positivity?

Positivity is defined as the practice of being or tendency to be positive or optimistic in attitude. It goes hand in hand with gratitude because both help you see the world in a positive light and focus less on the negative.

It’s been shown that a gratitude practice can become a habit that encourages more positivity overall.

As the saying goes, “neurons that fire together wire together,” so every time you practice pointing out the good in your life, you’re more likely to feel thankful in the future.

Health benefits

Based on research, here are some of the main benefits of gratitude:

1. Protects against depression and boosts happiness

In one review published in the Journal of Positive Psychology, when researchers investigated the connection between gratitude and human health in more than 50 studies, they found that gratitude was associated with higher levels of emotional and social well-being and more experiences of positive emotional states, such as happiness, life satisfaction and flourishing.

Here’s how one article described this phenomenon: “Studies show that practicing gratitude curbs the use of words expressing negative emotions and shifts inner attention away from such negative emotions such as resentment and envy, minimizing the possibility of ruminating, which is a hallmark of depression.”

According to recent research, delivering a letter of gratitude to someone who was never properly thanked for his or her kindness led to participants immediately experiencing a significant increase in happiness scores that lasted for weeks, more than any other intervention.

In another study, when college students receiving counseling services were assigned to either a group that was instructed to write one letter of gratitude to another person each week for three weeks or to write about their deepest thoughts and feelings about negative experiences, those participants who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended.

Researchers concluded that this data, as well as evidence from other studies, suggests that gratitude writing can be beneficial for those struggling with mental health concerns such as depression, even if they already receive psychological counseling.

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2. Helps reduce stress and anxiety

People who make an effort to be more appreciative seem to do better at dealing with adversity and facing tough decisions or situations because they focus on the positives and see challenges as useful lessons and even gifts, rather than as curses.

According to a 2020 study focused on helping health care providers battling COVID-19, it’s believed that an approach called “Strength-Focused and Meaning-Oriented Approach to Resilience and Transformation” — which includes mindfulness and gratitude exercises — may be one of the most effective at improving emotional flexibility, coping skills and outlook.

Data overall has suggested a gratitude practice can increase psychological resilience against chronic stress, anxiety symptoms, post traumatic stress disorder (PTSD) and unhappiness.

When reflecting on the positive elements of the past and present, people are more prone to being hopeful and optimistic about the future.

3. Can improve relationships

Expressing gratitude often makes people feel more connected to something bigger than themselves. Being thankful for your life also makes it less likely that you’ll experience envy, cynicism and narcissism, which can all damage relationships and decrease happiness.

You’re more likely to pay good feelings forward when you feel more grateful —such as by showing more compassion, patience and generosity — plus gratitude tends to encourage more volunteering and pro-social behaviors.

Couples who show appreciation for one another also seem to benefit from better communication overall, including the ability to work through conflicts, according to certain studies.

Thankfulness also tends to make people better family members, spouses, students and employees. A 2016 study, for instance, found that keeping a gratitude diary increased students’ sense of belonging among other students.

Other studies have found that expressions of gratitude by managers tend to motivate employees to be more productive at work due to feeling more seen and appreciated.

4. Helps encourage healthier choices/self-care

There’s evidence that has suggested that gratitude interventions can have longlasting positive effects when it comes to promoting healthy choices — such as eating a nutrient-dense diet, exercising, sleeping enough, staying on top of school and work-related tasks, and so on.

When you feel grateful for your life and the relationships in it, you’re more likely to take better care of yourself so you can show up as your “best self.”

In one study, after 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. They also reported exercising more and having fewer visits to physicians compared to those who focused on sources of aggravation in their lives.

5. Can help improve sleep and physical health, including heart and immune health

In studies, gratitude has been shown to foster both physical and psychological health, meaning it may help decrease chronic pain, tension, fatigue, sleep issues like insomnia and other symptoms tied to stress/depression.

Overall, research has revealed that grateful people are less prone to experiencing sleep troubles tied to stress and may also benefit from having stronger immune systems.

One study even found that gratitude journaling may improve biomarkers related to heart failure morbidity, such as reduced inflammation.

Furthermore, studies have suggested that individuals who cultivate gratitude tend to experience lower blood pressure, reduced heart rate and decreased levels of inflammation — all of which are crucial for maintaining a healthy heart.

This may be due to gratitude’s ability to reduce stress and promote relaxation, which are known to benefit heart function.

Research also has shown that gratitude can help support a stronger immune system. By lowering stress levels and fostering a positive mindset, gratitude may reduce inflammation and enhance your body’s ability to fend off illness.

Those who practice gratitude regularly may also adopt healthier habits, such as better sleep and improved diet, which further supports immune health.

How to practice

While it’s technically a feeling/emotion, cultivating more gratitude can be thought of as a practice. In order to boost thankfulness in your life, it’s important to actually make it by a habit by making a conscious efforts to “count one’s blessings” more often by looking for the positives in your life.

How do you practice gratitude? You can do so by:

• keeping a gratitude journal (writing down several things daily that you’re thankful for)
• expressing your appreciation to others in your life, such as by writing letters/emails or complimenting them
• praying and meditating to practice being more mindful/present and optimistic
• simply making an effort to bring things to mind each day that make you feel warm and happy

What are some of the people, places and things in your life that you can focus on in order to feel more grateful? Try bringing to mind:

• your relationships with loved ones, such as family
• your connection to friends
• your support from your employer and colleagues
• your connection to nature and animals
• your health and physical abilities

To make gratitude a consistent habit, try incorporating these practical tips into your daily life:

Write down when things go well

Reflect on your day, and jot down events, moments or interactions that brought you joy or success.

Hit pause and reflect

Take moments throughout your day to pause and acknowledge things you’re thankful for. This can be as simple as appreciating a beautiful sunset or a kind gesture.

Redirect negative thoughts

When you catch yourself dwelling on negativity, intentionally shift your focus toward positive outcomes or blessings.

In addition, try to shift your internal monologue toward positivity, but be sure to actually feel your feelings.

While you want to cultivate joy and be thankful, you also don’t want to move toward toxic positivity — essentially ignoring anything that is unpleasant. That actually can make it more difficult to deal with unexpected events or stressful situations.

Practice mindfulness

Engage in mindful practices that focus on the present moment, such as meditation or deep breathing, to center your thoughts on gratitude.

Gratitude journaling

Keep a journal where you list things you’re grateful for daily or weekly. This can help create a consistent gratitude practice.

Gratitude mapping

Create a visual map of people, events or aspects of your life you are grateful for.

Gratitude jars

Write down things you’re grateful for on slips of paper, and place them in a jar. Review them when you need a boost.

Meditation

Begin your day with a short meditation focused on gratitude to set a positive tone for the hours ahead.

Volunteering

Helping others in need fosters a deep sense of gratitude and perspective about your own life.

Prayer

Use prayer or spiritual reflection as a way to express thanks and acknowledge blessings in your life.

What happens when it fails?

If you’re not often in a thankful frame of mind, this can wind up taking a toll on your physical and mental health. People who feel less grateful overall are more prone to experiencing problems such as:

• Depression and anxiety
• Relationship issues
• Substance abuse problems
• Symptoms tied to stress
• Insomnia
• Chronic pain and tension

This may be true because a lack of gratitude can lead to envy, jealousy and low self-esteem due to feeling like your life and your accomplishments are never good enough.

The opposite of gratitude can be described as condemnation, thanklessness and ungratefulness — all of which can lead to a life that feels less rich, meaningful and motivating.

Frequently asked questions

What does it mean to live a life of gratitude?

Living a life of gratitude means intentionally appreciating the people, experiences and things around you. It involves shifting focus from what you lack to what you have, cultivating positivity, and expressing thankfulness in your thoughts, words and actions.

How do I start living from gratitude?

You can start living from gratitude by:

1. Practicing mindfulness to recognize positive moments.
2. Keeping a gratitude journal to reflect on daily blessings.
3. Expressing appreciation to others through words or acts of kindness.
4. Redirecting negative thoughts to focus on the positive.
5. Pausing regularly to acknowledge things you’re thankful for.

What is a gratitude journal?

A gratitude journal is a personal notebook where you write down things you’re thankful for daily or weekly. It helps you focus on the positives in your life, builds a habit of appreciation and serves as a reminder of blessings during challenging times.

Why is living a life of gratitude important?

Living a life of gratitude is important because it promotes mental well-being, strengthens relationships, improves physical health, reduces stress and fosters a positive outlook on life. It also encourages resilience and helps you find joy in everyday moments.

What does a life of gratitude look like?

A life of gratitude involves being mindful of your blessings, consistently expressing thankfulness and adopting a positive attitude. It’s characterized by acts of kindness, acknowledgment of others’ contributions, and finding joy even in small or challenging circumstances.

What are the three qualities of gratitude?

1. Recognition: Being aware of the good things in your life.
2. Appreciation: Valuing the people, experiences and resources you have.
3. Expression: Sharing your thankfulness through words or actions.

Why is gratitude so powerful?

It is powerful because it rewires your brain to focus on positivity, reduces stress, improves relationships and boosts overall well-being. It helps shift perspective from scarcity to abundance, fostering resilience and emotional strength.

What is gratitude according to the Bible?

According to the Bible, gratitude is recognizing God’s blessings and expressing thankfulness for God’s grace and provision. Verses such as 1 Thessalonians 5:18 (“Give thanks in all circumstances”) encourage believers to maintain a grateful heart as a form of worship and trust in God’s plan.

What are 5 benefits of being grateful?

1. Improved mental health, reducing symptoms of anxiety and depression.
2. Enhanced relationships through positive interactions and appreciation.
3. Better physical health, potentially including lower blood pressure and improved sleep.
4. Increased resilience during stressful or challenging times.
5. Greater happiness and satisfaction with life.

What are the four A’s of gratitude?

The four A’s of gratitude are:

1. Appreciation: Recognizing what you’re thankful for.
2. Awareness: Being mindful of blessings in your daily life.
3. Acknowledgment: Valuing others’ contributions.
4. Action: Expressing gratitude through kind gestures or words.

What does gratitude do to your brain?

Gratitude activates the brain’s reward system, releasing dopamine and serotonin — neurotransmitters associated with happiness and well-being.

It also strengthens neural pathways related to positivity and reduces activity in regions linked to stress, enhancing emotional resilience.

Conclusion

• Gratitude is defined as the quality of being thankful.
• Why is it important? It helps boost happiness, positively, self-esteem, relationships and self-care.
• Research shows that being grateful can protect against issues such as depression, envy, anxiety, insomnia, pain and relationship issues.
• Here’s how to practice it: Keep a journal/diary of some “little joys of daily life,” write down “three good things” that happened, write letters of appreciation to others or compliment people more, and imagine what your life would be like without daily comforts or special people.