Gratitude is a Mental Health Booster
When we focus on what we’re grateful for, it shifts our attention from what’s stressing us out to what’s good in our lives. This can help keep anxiety and depression in check—instead of getting weighed down by worries, we're reminding ourselves of the positives. People who practice gratitude tend to be more optimistic, which isn’t just about feeling good in the moment; it can help us be more resilient in the long run, too.
“Research has shown that focusing on gratitude actually changes our brain,” explains Mark Greenawald, MD, interim chair of the Department of Family and Community Medicine at Carilion Clinic. By regularly thinking about what we’re thankful for, we activate areas of the brain linked to positive emotions. This trains our minds to see the world through a more positive lens.
It’s Not Just in Your Head—Gratitude Can Help Your Body, Too
Gratitude doesn’t just improve mental health—it can improve physical health as well. For starters, people who are more grateful tend to have lower stress levels, which is great for everything from your immune system to your heart.
When we’re grateful, our brains release dopamine and serotonin, which are the feel-good chemicals that make us happier and calmer. These “happy hormones” also help our bodies by naturally lowering blood pressure, helping with digestion and even helping us sleep better.
Gratitude Brings Us Closer to Others
Gratitude can strengthen our relationships in a big way. When we express appreciation for others, whether it’s through a quick text or an in-person thank you, it makes people feel valued. The more you thank people, the more they want to support you in return. This creates a cycle of kindness and appreciation that helps build strong relationships—a key to overall well-being.
Easy Ways to Practice Gratitude
“Studies show that the feeling of gratitude is an important ingredient for overall well-being, and it’s a skill that will increase with regular practice,” says Dr. Greenawald. Here are some simple ways to start:
- Keep a Gratitude Journal: Take a few minutes each day to jot down things you’re thankful for. It doesn’t have to be huge stuff—anything that made you smile or feel good works. Even writing down a few things a week can boost happiness.
- Express Thanks: Make a habit of thanking people around you. Whether it’s your barista for that perfect coffee or a friend for being there, expressing thanks strengthens relationships and makes you feel good, too.
- Practice Mindfulness: Be more aware of the small things you might take for granted. When you’re enjoying a meal or hanging out with friends, take a second to appreciate the moment. These simple joys add up.
- Gratitude Letters: Write letters of gratitude (or even texts) to people who you’ve never properly thanked. You can choose to keep the letter or deliver it.
Gratitude is about appreciating the good in our lives, whether it’s big or small. With benefits that range from better moods to stronger relationships and even better physical health, it’s worth giving gratitude a try.
If anxiety or depression is holding you back, reach out to your primary care clinician.
