THE TRANSFORMATIVE POWER OF Practicing Gratitude
Oct 31, 2024 ● By Julie Mackey
Photo credit Ashley Summers Photography
Here’s a concise overview of why practicing gratitude is beneficial, supported by research findings.
Photo credit Julie Mackey
Benefits of Practicing
Gratitude
1. Improved Mental Health: Regularly expressing gratitude has been linked to reduced symptoms of depression and anxiety. Studies show that individuals that practice gratitude report higher levels of positive emotions and lower levels of negative emotions.
2. Enhanced Relationships: Gratitude can strengthen relationships, both personal and professional. A study published in the journal Emotion found that expressing gratitude to a partner can increase relationship satisfaction and foster feelings of closeness. When people feel appreciated, they are more likely to reciprocate kindness and support.
3. Better Physical Health: Grateful individuals often exhibit healthier behaviors, such as exercising regularly, attending routine check-ups and maintaining a healthy diet. Research published in Health Psychology indicated that people that practice gratitude report fewer physical ailments and are more likely to engage in health-promoting activities.
4. Improved Sleep: Practicing gratitude can also lead to better sleep quality. A study published in Applied Psychology: Health and Well-Being found that writing in a gratitude journal before bed led to improved sleep quality and increased sleep duration, likely due to reduced negative thinking.
5. Increased Resilience: Gratitude can enhance resilience during challenging times. Research in Psychological Science found that people that practice gratitude are better able to cope with stress and adversity, as they can reframe challenges in a more positive light.
Research Supporting the Benefits of Gratitude
Numerous studies highlight the benefits of gratitude. One landmark study by Dr. Robert Emmons and Dr. Michael McCullough involved participants that were asked to keep a weekly gratitude journal. Those that recorded what they were grateful for reported significantly higher levels of well-being compared to those that documented daily hassles or neutral events. Another study by Dr. Martin Seligman, a pioneer in positive psychology, found that participants that wrote and delivered a letter of gratitude to someone that had positively impacted their lives experienced lasting increases in happiness and reductions in depressive symptoms.
Practical Ways to Cultivate Gratitude
1. Gratitude Journaling: Writing down three things you are grateful for each day can shift your focus from negative to positive experiences.
2. Expressing Gratitude: Taking the time to thank someone personally, whether through a note, a call or a face-to-face conversation, can strengthen social bonds and enhance your sense of connection.
3. Mindfulness Practices: Incorporating gratitude into mindfulness or meditation practices can deepen your appreciation for the present moment and the experiences it brings.
4. Gratitude Jar: Create a jar where you can drop in notes of things you are grateful for throughout the year, which you can review at the end of the year.
In summary, practicing gratitude is a simple, zero-cost, yet powerful tool for enhancing overall well-being. The benefits span emotional, physical and relational aspects of life, backed by a growing body of research. By incorporating gratitude into daily life, individuals can foster a greater sense of happiness, resilience and connection to others. The cumulative effect of these small acts can lead to significant improvement in quality of life.
Julie Mackey is the owner of FLEX Mind, Muscle, Might—a mental performance and mobility company helping athletes and teams excel in life and sport through goal setting, mind-based stress reduction, meditation, breathwork, myofascial release and yoga mobility. For more information or to make an appointment, visit JulieMackey.com
