Once a year we set aside a day as a nation to reflect on all the reasons we have to be grateful for (yes, it’s not just about turkey and stuffing!). Many of us are well aware of the spiritual and mental benefits of cultivating gratitude in our lives, but it turns out that the benefits of gratitude can even extend to physical health.
Truth be told, it’s not always easy to look past our problems and express gratitude. Sometimes it’s just plain hard! So, is it worth it? How can you cultivate the habit of gratitude in daily life, even when it’s difficult?
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Why is it so hard to be grateful?
It sounds simple, but it turns out there are biological reasons why gratitude doesn’t come so easily.
If you are reading this on a phone or laptop, your living conditions are better than those of the majority of people in the world. You probably had to eat today, probably even the food you chose and enjoyed, and you probably have adequate clothing. Yet it’s easy to dwell on financial problems, the one negative comment on a blog post (*ahem*), or the one thing we wish we could fix about our bodies.
This makes sense from a biological perspective but makes gratitude difficult. We are programmed to pay attention to things that could be potentially negative or harmful as a survival instinct, but in a world of constant input from internet and social networksthis instinct can backfire.
The Science Behind Positive Psychology
Several studies have shown that there may be a genetic component to our positive emotions (or lack thereof). The COMT gene helps us recycle dopamine in our brain, a neurotransmitter that contributes to a positive mood. Study participants with one version of the COMT gene reported higher levels of gratitude, while those with a different version of the gene had fewer feelings of gratitude.
Scientists have identified several different genetic variations that may play a role in how we feel grateful and our mental well-being. They also found that grateful people have higher brain activity in certain areas. On the other hand, toxic emotions like envy, narcissism, and materialism prevented people from feeling gratitude.
The benefits of gratitude on physical health
It’s easy to fall into the trap of thinking, “If only I had ___, I’d be happy.” » Or “if only I didn’t have to deal with ___, I would be happy”, but it’s a vicious circle…
Psychologist Shawn Anchor explains in this superb TED talk that gratitude and happiness are the first steps and not the end result. By choosing to be grateful and happy (whether or not we feel it at the time), we are literally choosing better physical and mental health.
How does this work? Brain studies show that feelings of gratitude increase our sense of well-being and relaxation. Dr. Madiha Saeed, MDexplain :
“Heartfelt” emotions – like gratitude, love and caring – produce sine waves, or coherent waves, radiating to every cell in the body, all determined by technology that measures changes in heart rate variation and consistency measures. Research shows that with “exhausted” emotions – like frustration, anger, anxiety and insecurity – the heart rate becomes more irregular and the brain recognizes this as stress. This in turn creates a desynchronized state, increasing the risk of developing heart disease and increased blood pressure, weakening the immune system, impairing cognitive functions and blocking our ability to think clearly.
Over time, this more relaxed state can lead to improved hormonal balance and immune function, and even decreased rates of disease. Practicing gratitude has positive effects on our nervous system, our romantic relationships, our self-esteem and even the quality of sleep.
The American Psychological Association confirms this. They found that higher gratitude scores in subjects were linked to better mood, better sleep, more positive health-promoting habits, less inflammation, and better heart health, including lower blood pressure.
How Gratitude Helps
Even when a problem arises, being grateful can still help. It’s no secret: stress a negative impact on health, but research reveals that an “attitude of gratitude” can be an effective antidote to even severe external stressors. In one study, cancer patients who were optimistic about their symptoms and outcomes were less likely to have thickening of the arteries than those who experienced negative emotions.
We all go through tough times at some point, but being grateful in the face of adversity has positive benefits. Researchers at the University of Connecticut studied people who had already had a heart attack. Those who were able to see the benefits and be grateful for the experience (even if they didn’t like it) were less likely to have another heart attack.
Personally, I found that once I learned to grow and even be grateful for what I learned as a result of trauma it helped my healing process.
The best news is that being grateful is absolutely free and always available to us! We simply need to make daily gratitude a habit.
An attitude of gratitude: making it last
Fortunately, cultivating a grateful attitude is possible, and it can be one of the simplest (and cheapest) changes in our health care plan! A few simple changes can help make gratitude a habit:
A daily list
Every day I try to make a list of a few things that I am particularly grateful for that day. Whether it’s small things like my garden or the dishwasher or big things like my children and loved ones. I have found that it helps me stay focused on the many blessings in my life.
When I do it early in the morning, it sets the tone for the day and helps me stay positive and cheerful. I will also ask my children at the end of the day what 3 things they were grateful for.
Letter of gratitude
From time to time I try to to write letters to friends and family, thanking them for their influence in my life and detailing why I am grateful to them. Science shows that even sending thank you cards for a variety of reasons has a positive effect on our mood and that of the recipient.
Interestingly, one study showed that when children wrote thank you cards towards family members, it did not increase their feelings of gratitude. So there may be a maturity component involved. Regardless, I have always encouraged my children to write thank you notes because it is a good habit to thank others. When children learn to express gratitude, they report less envy and depression.
Acts of Kindness
Doing one small, unnoticed good deed each day can help stimulate our natural tendency to be grateful and look for the good in any situation. This might include volunteering at a soup kitchen, donating to a homeless shelter, or preparing a meal for someone who is going through a hard time.
It can even be as simple as giving someone a sincere compliment about how great their hair looks that day. You never know what little kindness can really make their day!
Keep a Gratitude Journal
As an expanded version of the first suggestion, this is a place to regularly collect your thoughts. Review what went well during the day or how others blessed you that day. This would also be a great time of year to start a family gratitude habit.
I’ve heard great things about this diary for children and I hope to do it soon in our family. One of the best ways I have found to communicate with my daughters is to journal. The process helps them open up more about their experiences and feelings.
Post reminders
There are thousands of printables focused on gratitude. Print some and install them around the house, or make your own with the kids! Sometimes we just need a visual reminder to retrain our thoughts and inspire us to reflect on the positive.
Place the notes where you can easily see them, such as on the refrigerator or bathroom mirror.
Want more ideas for cultivating gratitude? Our family loves it Gratitude Documentary!
Count my blessings
As Martha Washington said:
“I am always determined to be joyful and happy, whatever situation I find myself in; for I have also learned by experience that the greater part of our happiness or unhappiness depends on our dispositions and not on our circumstances.
So if you are grateful for something today, share it below in the comments! Five things I am very grateful for today are:
- My family
- My house
- A good night’s sleep
- Access to healthy food
- You! I feel so lucky to be able to “meet” all of these wonderful people and be a part of this community. I have learned so much from all of you and am very encouraged that together we are creating a more positive future for our children.
This article has been medically reviewed by Madiha Saeed, MD, a board-certified family physician. As always, this is not personal medical advice and we recommend speaking with your doctor.
What are you grateful for today? Share below!
