Gratitude for Good Health

Every Thanksgiving, a familiar question gets passed around tables all over the country: “What are you thankful for?”

Those gathered will offer a few words of thanks before collectively moving on to the feast, effectively tabling what has become a seasonal subject until the same time next year. But we shouldn’t be so quick to move on from the topic of gratitude, which we now understand is associated with a host of health benefits.

In its simplest form, gratitude is a positive emotion that arises when we reflect on what’s good in our lives or express our appreciation to others. Experiencing gratitude (giving or receiving) causes the brain to release neurotransmitters informally known as “happiness hormones” that can boost mood, calm anxiety and depression, reduce pain, and help you feel more connected to people. Over time, choosing to focus on gratitude can rewire your brain to see life through the lens of positivity.

Gratitude is truly a case of behavior influencing biology. Discover how gratitude can positively impact both your physical and mental health.

Benefits of Gratitude

• Stress relief. The positive effects of gratitude can soothe the nervous system and help reduce cortisol, the body’s stress hormone. Decreasing stress on your system can lower blood pressure, heart rate, and breathing; improve markers for health issues like cardiovascular disease; and strengthen your immune system.
• Healthier habits. People who are grateful often feel a stronger appreciation for life, which can influence healthy choices like exercising, eating well, and following medical advice—all behaviors that, in turn, improve how you feel.
• Deeper sleep. When you eat well; stay active; and manage stress, anxiety, and depression, you’re more likely to fall asleep quickly, sleep longer, and enjoy better sleep quality and daytime alertness.
• Increased satisfaction. Shifting focus from what is lacking can create a more positive outlook, reducing feelings of depression and anxiety and increasing overall satisfaction.
• Enhanced resilience. By training themselves to focus on life’s positive aspects, grateful individuals are better equipped to navigate hardships.
• Better bonds. Expressing appreciation fosters trust, mutual respect, and stronger relationships. Humans are inherently social creatures who benefit from connection and support, and when you’re feeling good, you’re more likely to engage with others.

Practicing Gratitude
Gratitude is not just a feeling—it’s a skill you can develop through simple practices. Here are some ways to make it a part of your daily experience:

• Keep a gratitude journal that you can reflect on during difficult times.
• Write thank-you notes to reinforce relationships and cultivate mutual appreciation.
• Before you get out of bed in the morning, think of a few things you are grateful for; as you do, remember how they make you feel.
• Before going to sleep at night, reflect on five simple pleasures you experienced that day (good food, a beautiful sunset, a hug from a loved one, a passing compliment, etc.).
• Tell one person every day something that you appreciate about them; it’s all too easy to become mentally stuck on how everyone else is “getting it wrong.”
• Use your phone to set reminders that prompt you to pause and reflect on something you’re grateful for during your day.

Gratitude has the power not only to transform how you perceive and interact with the world but also to improve your physical, mental, and emotional well-being. With practice, gratitude becomes available in every moment—a state of mind that literally creates a path to better health and a more fulfilling life.