Benefits of Gratitude

By Banafsha

Benefits of Gratitude 

                       

Imagine a time machine that zips us back to ancient Rome – where the word "gratitude" comes from. It's like a treasure chest of kindness and thankfulness. In Latin, "gratia" is the word, and it's the secret behind saying thank you for the good stuff in your life – whether it's a shiny toy or a warm fuzzy feeling deep inside. Gratitude is like a secret code that helps us connect with the bigger, amazing things beyond ourselves – like friends, the great outdoors, or even something like a super cool higher power. 

Now, here's the cool part: being grateful is like throwing a happiness party in your brain. It's the secret to feeling super good, having tons of fun, staying healthy, tackling tough times like a champ, and making friendships that could give superheroes a run for their money. 

So, how do we do this gratitude thing? Easy-peasy! It's like taking a journey through time. We can peek back at all those awesome memories and high-five the past. Then, we can give a thumbs-up to the present and send a high-five to the future for all the awesome stuff that's coming our way. And guess what? You don't need to be a gratitude pro to join this awesome party – you can level up your thankfulness game anytime you want.

Time for a superhero science fact: being grateful is like a happiness potion. Dr. Robert A. Emmons and Dr. Michael E. McCullough, two science rockstars, decided to dive into gratitude and guess what they found? Writing about what you're thankful for makes your heart do a happy dance. And that's not all – Dr. Martin E. P. Seligman discovered that writing a thank-you letter is like a turbo boost for happiness. But wait, there's more! Gratitude isn't just about warm fuzzies – it's like a friendship magnet and a super worker motivator too. While there are a few superhero exceptions, research shows that gratitude brings some epic changes to our lives.

In a world where kindness is the true superpower, gratitude is our magic wand. So go ahead, sprinkle gratitude around like confetti, and watch as your life turns into a joyous celebration of all the wonderful things you've got. After all, every day is a chance to say "thank you" to life and all the incredible people and experiences that make it extraordinary. 

Professor Amin in her book Happier Human, explores various benefits that gratitude holds within and split them into five groups:  

Elevate Your Emotions and Shine Brighter

Gratitude is a potent happiness booster. Taking just five minutes a day to jot down what you're thankful for can boost your long-term happiness by more than 10%. It's a simple concept: focusing on the positive aspects of your life naturally makes you feel more positive overall. When you pay attention to the good rather than dwelling on the bad, happiness follows suit.

Moreover, gratitude has a far-reaching impact on your psychological well-being. Research shows that it positively influences your self-esteem, resilience, and even helps combat depression. This means that by embracing gratitude as a way of life, you can enhance your overall mental health. Gratitude serves as an envy-buster too, reducing feelings of jealousy and fostering positive emotions. By appreciating what you already have, there's less room for envy to creep in and steal your joy.  

Additionally, gratitude acts as a protective factor against suicidal thoughts, especially in times of stress and depression. Strengthening your gratitude practice can be a form of self-protection during your most vulnerable moments. Incorporating gratitude into your daily life isn't a mere self-help trend; it's a scientifically-backed tool for enhancing your emotional health and overall well-being. So, why not start your journey towards a happier, more contented you today? 

Boost Your Social Superpowers

Picture this: you hold a small jar filled with pure positivity. As you open it, the world around you lights up, and people can't help but gravitate towards your glow. That's the magic of gratitude, turning you into a magnet of likability.  

But here's the best part – gratitude isn't just about you; it's about weaving stronger bonds with those around you. It's like sprinkling fairy dust on your relationships, making them shine brighter. In the realm of romance, a sprinkle of gratitude towards your partner can work wonders, sparking smiles and lighting up love. And friendships? Oh, they thrive on gratitude! Expressing thanks to your pals can turn an ordinary chat into a heartwarming connection. 

Gratitude is your ticket to an expanded support network, like having a safety net woven from warm hugs and genuine care. It's like having a bunch of superheroes ready to swoop in and catch you when life throws curveballs. And when it comes to families, gratitude acts as a secret weapon, equipping kids with confidence to handle life's challenges. It's like a shield that repels anxiety and depression, leaving a trail of smiles. In the grand scheme of things, gratitude isn't just a feel-good emotion; it's the glue that binds relationships, creating a tapestry of joy and connection. 

Upgrade Your Personality: From Ordinary to Extraordinary

Imagine your personality as a garden, and gratitude is the vibrant sun that nurtures it. When you infuse your life with gratitude, something magical happens – your personality blooms with newfound optimism. Suddenly, the world seems a bit brighter, and your outlook becomes as sunny as a summer day. It's like wearing rose-colored glasses that show you the beauty in every corner.

And that's not all – gratitude isn't just a personality makeover; it's your ticket to a cosmic connection. It's like discovering a hidden portal that connects you to something bigger than yourself. Your gratitude becomes the bridge between your heart and the universe, making you feel like a tiny speck in a grand cosmic dance. It's a bit like being a star in your own feel-good movie.

Hold on, there's more! Gratitude isn't just a one-way street; it's a ticket to becoming a more generous version of yourself. When you're grateful, you become a cheerful giver, ready to share your positivity with anyone who crosses your path. It's like having an endless supply of kindness that you sprinkle around like confetti. And the best part? You're less hung up on the 'stuff,' finding contentment in the here and now. Gratitude turns you into a life enthusiast, collecting moments instead of possessions, and that's when you truly start living your best life. So, buckle up for the gratitude revolution – it's not just about changing your personality; it's about unveiling the superhero within you. 

Supercharge Your Career Path

Hold onto your coffee mugs, because gratitude isn't just a warm and fuzzy feeling – it's your secret weapon at the workplace! Picture your office as a playground, and gratitude is the ultimate slide that takes you to the next level of success. It's not just about boosting your own spirits; it's about creating a ripple effect that transforms your entire work atmosphere. 

Ever thought of gratitude as the ultimate teamwork enhancer? When bosses sprinkle gratitude around, they become master motivators, crafting a symphony of inspiration that fuels their teams. And guess what? Grateful employees are like superheroes in disguise, making killer decisions while keeping the stress monster at bay. When everyone's on the gratitude train, suddenly the office buzzes with excitement, and Monday blues become a thing of the past. 

But that's not all – gratitude transforms workplaces into sanctuaries of mental well-being. In the hustle and bustle of deadlines, gratitude acts as a soothing balm, calming stress and elevating job satisfaction. It's like a magic elixir that keeps the dreaded 'burnout' at bay, even in the most demanding roles. So, gear up to unleash your office superpower – gratitude! It's not just another buzzword; it's the key to a thriving, uplifting work environment where success and smiles go hand in hand.

A Wonderful and Healthy Cure

Gratitude is not just about good vibes; it's about giving your physical health a high-five too. 

Imagine gratitude as your ultimate mood-lifter. It's like a natural antidepressant that works wonders. Say goodbye to the blues as you jot down your gratitude list, watching your mood soar higher than a hot air balloon. But that's not all – gratitude is your personal blood pressure whisperer. It's a bit like a spa day for your heart, calming the chaos and making those numbers go from 'uh-oh' to 'oh, wow.' And did we mention sleep? Picture drifting into dreamland on a cloud of gratitude, snoozing away the stress and waking up with a smile. Oh, and those morning jogs? Gratitude is your personal cheerleader, keeping you pumped and motivated to hit the pavement. 

So, if you're ready to unleash a new level of wellness, start by sprinkling gratitude everywhere. It's not just a mind trick; it's your golden ticket to a healthier, happier you – from the inside out.

Always keep in mind to nurture feelings of gratitude in your life whenever possible. You might not realize how much a small dose of gratitude can influence various aspects! 

What are your thoughts on these advantages of gratitude? Have you personally felt any of them? Are there any other significant research articles about gratitude that you'd like to recommend? Feel free to share your insights in the comment section below!

References 

Ackerman, C. E. (2017). Benefits of Gratitude: 28+ Surprising Research Findings. Positive Psychology. https://positivepsychology.com/benefits-gratitude-research-questions/ 

 

Amin, A. (2014). The 31 benefits of gratitude you didn’t know about: How gratitude can change your life. Happier Human. Retrieved from http://happierhuman.com/benefits-of-gratitude/

 

Giving Thanks Can Make You Happier (2021). Harvard Health Publishing. Harvard Medical School. Health Harvard. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier#:~:text=In%20positive%20psychology%20research%2C%20gratitude,adversity%2C%20and%20build%20strong%20relationships. 

Blog 2: Types of Gratitude and How to Practice Gratitude for Life 

Professor Allen – the gratitude master – has sorted gratitude into three groovy ways. 

First, "affective trait" gratitude, meaning that it is related to a person's general disposition. Some people naturally experience gratitude more frequently than others. For instance, some guests at a party continue to smile and freely express their gratitude to the host, while others may hold back, assuming that the host is aware of their gratitude without them thanking.  

Next is "mood" gratitude, which means it may fluctuate over time. People might experience periods where they feel more grateful in general, and at other times they may experience this less often. This type of gratitude is mostly visible when a sudden positive change occurs. Getting a promotion, winning a prize, getting a free concert ticket are examples representing mood gratitude. 

And finally, "emotion" gratitude”, which is a briefer feeling that people experience in the moment. People might have a particular experience that inspires feelings of gratitude. For instance, imagine you're rushing to catch a bus, and just as you arrive at the bus stop, the bus starts to pull away. You're about to give up hope of making it to your important meeting on time when a stranger on the bus notices your distress. They signal to the driver to stop, and the bus driver kindly opens the door to let you in. As you step onto the bus, flooded with relief, you feel an overwhelming sense of gratitude toward the considerate stranger and the bus driver for their small yet significant act of kindness. This emotion of gratitude washes over you in that moment, making you deeply appreciative of their actions. 

Furthermore, Positive psychology unveils its three gratitude musketeers: "Events from the Past," "Present Happenings," and "Deep Gratitude." Let's start with the time-traveling "Events from the Past." These are like snapshots from your memory album, capturing everything from that epic vacation to the sweet sound of laughter. 

Now, get your mindfulness hats on for "Present Happenings." It's like a gratitude workout for your brain, where you focus on the now and embrace everything – even the tricky stuff – as a blessing. It's mindfulness with a gratitude twist! 

"Deep gratitude" is a profound and introspective form of thankfulness. It's like taking a quiet moment to reflect on the essence of your life and the things that truly matter to you. Instead of just casually acknowledging what you're grateful for, it involves a deeper, almost meditative exploration of your appreciation for life's blessings. It's like composing a heartfelt love letter to existence itself, a moment of soul-searching where you contemplate the significance and beauty of the things you hold dear. While the specific questions or thoughts might vary, the overarching sentiment is one of sincere and profound gratitude for the richness of your experiences and connections in life. It's a practice that goes beyond surface-level thankfulness to delve into the deeper layers of appreciation and contentment. 

Picture yourself sitting in your garden, sipping a warm cup of tea, and watching the sunset. As you take in the beauty of the moment, you start reflecting on your life's journey – the challenges you've overcome, the people who've supported you, and the simple joys that bring you happiness. You feel a profound sense of thankfulness, not just for the surface-level blessings but for the deeper meaning and connections that make your life truly special. It's like a quiet, heartfelt conversation with life itself, where you appreciate the depth of your gratitude for the experiences and relationships that shape your existence. 

Now, if you thought gratitude was just a single-trick pony, think again. There are even more gratitude flavors to explore, all shouting the same thing: gratitude rocks! Therefore, maybe it’s time to go forth and express gratitude like never before – because living the good life is all about saying "thanks" and doing that happy dance. 

We have learned gratitude helps people focus on the positive aspects of their life. Gratitude can help build and maintain relationships with others, resulting in hope, life satisfaction, and more proactive behaviors toward others (Passmore & Oades, 2016). 

 The research reveals that gratitude is like a three-in-one package deal. It amps up your social well-being, emotional well-being, and psychological well-being (Jans-Beken et al., 2020). No wonder being grateful is like having a secret well-being weapon up your sleeve (Portocarrero et al., 2020, p. 6). 

Numerous scientific studies have explored the effects of gratitude exercises, such as writing thank-you letters or listing positive aspects of life. These exercises have consistently shown benefits for mental health, including reduced symptoms of depression and anxiety, improved self-esteem, and greater overall life satisfaction. However, it's worth noting that gratitude interventions are not necessarily more effective than other activities aimed at enhancing well-being, like writing about daily experiences. Nevertheless, experts emphasize that gratitude activities remain valuable tools for improving mental health. 

Furthermore, expressing gratitude doesn't just benefit the giver and the receiver; it can also strengthen relationships. Research indicates that gratitude expressed towards acquaintances, coworkers, friends, or romantic partners can enhance and deepen these connections. Additionally, individuals who naturally experience gratitude in their daily lives tend to have lower levels of depression and better sleep quality. Moreover, witnessing acts of gratitude between others can elicit warm and positive feelings in observers, fostering a sense of affinity and connection. 

Gratitude isn't just a solo act – it's a chain reaction that sets off waves of goodness. When you're in a gratitude groove, you not only acknowledge the helping hands that come your way, but you're also more likely to pay it forward later on (Wood et al., 2010). It's like a gratitude boomerang that keeps on giving. And guess what? The ripple effect goes beyond you – it enriches the fabric of society (Bono et al., 2004).

And if you're still on the fence, here's the jackpot of gratitude benefits: a literary treasure trove by Cregg and Cheavens (2021). It's like a well-being goldmine – gratitude is your secret recipe for stirring up positive emotions, life satisfaction, extroversion, forgiveness, and dialing down substance abuse and neuroticism. Plus, it's like a superhero shield against anxiety and depression. 

Gratitude isn't just a fleeting emotion. It's a force that transforms lives, cultivates positivity, and connects us all in the beautiful tapestry of well-being. So go on, embrace gratitude like a warm hug from the universe, and watch your life light up with joy and happiness!

How to Practice Gratitude for Life

Numerous activities and approaches have demonstrated their effectiveness in helping individuals nurture a stronger feeling of gratitude in their daily lives. To enhance your sense of gratitude, you might consider:

•  Keeping a gratitude journal: Dedicate a few minutes each day to write about something you feel thankful for. This doesn't have to be a lengthy or complicated process. Simply jotting down two or three things and immersing yourself in the feeling of gratitude can be beneficial. In one study, healthcare professionals who noted down "three good things" each day noticed reduced emotional exhaustion and depression, while also enhancing their work-life balance and overall happiness.
• Changing your perspective on experiences: Another method to boost gratitude is to compare current situations with past negative experiences. This not only lets you recognize how your strengths carried you through those events, but it also directs your attention towards aspects you can appreciate in the present moment.
• Engaging your senses: Emmons suggests taking moments to be present and focus on what you can see, hear, taste, touch, and feel. This can lead to a greater admiration for the world around you and a deeper understanding of what it means to be alive.

There are diverse ways to express gratitude. Regardless of the approach you decide on, it's crucial to communicate your thankfulness. Moreover, you don't have to wait for a special occasion to show your appreciation. 

Gratitude is the key to a joyful life and should be an ongoing practice in your daily routine. Another important idea is that gratitude can create a chain reaction. You never know how your thankful attitude can positively influence others and have a lasting impact on the future. 

Gratitude is a mindset – it's a decision. We hope that you opt for gratitude today and every day. We'd like to leave you with this quote: "Gratitude is the ability to perceive life as a gift."

The Power of Gratitude: Enhancing Mental Health and Well-being, Even in Depression 

When you're dealing with clinical depression, embracing gratitude can seem incredibly tough. Depression can make you feel worthless, deeply sad, and push you to withdraw from things that used to make you happy.

So, when someone suggests, "Try to be thankful for the good things in your life," you might find it hard to take seriously and think, "Sure, easy for you to say." 

And we get that. When considering how to practice gratitude when depressed, it’s 100% understandable to feel this way. It might seem like gratitude and depression are complete opposites. But here's the thing: research suggests that practicing gratitude can be a useful tool in your battle against depression. 

If the idea of practicing gratitude feels overwhelming, it might be because you've been given a somewhat skewed notion of what it entails. Maybe you've heard phrases like, "Count your blessings, others have it worse," or "You should be thankful, stop complaining." If that's the case, it's understandable why you might be hesitant about how to go about practicing gratitude, especially when you're dealing with depression. 

Practicing gratitude isn't an elusive concept that magically happens; it requires deliberate effort. Especially when dealing with depression, nurturing a mindset of thankfulness demands conscious choices. Depression can take a toll on both your physical and mental well-being, but you can train your gratitude muscle to grow stronger, even if it feels like a bit of a challenge initially. Just like any workout, the more you engage with it, the more natural it becomes. With dedication, you can eventually become adept at practicing gratitude even amidst depression. 

It's essential to recognize that emotions are multidimensional, rarely confined to a single feeling at a given moment. You can coexist with sadness, anger, or grief alongside gratitude. Understand that struggling with gratitude at times is perfectly okay; emotions are neither right nor wrong—they just are. The act of focusing on gratitude is a practice, and there might be moments when it feels more forced than others. That's perfectly acceptable. What matters most is your commitment to trying and persisting in your efforts. 

In the end, while gratitude alone may not serve as a cure for depression, it undeniably enhances your life. Numerous studies highlight the positive link between gratitude and depression, demonstrating that over time, practicing gratitude can lead to greater life satisfaction, improved sleep quality, a higher likelihood of seeking help for health concerns, boosted self-esteem, a more optimistic outlook, and strengthened relationships. So, while it may require some perseverance, mastering the art of practicing gratitude during depression can significantly improve your overall well-being.

Tips for Practicing Gratitude While Depressed 

• Stay Connected with Others.

We understand that this can be a tough step, especially when dealing with depression. As we mentioned, it's going to require effort. While the inclination might be to withdraw and isolate yourself from everyone, this isn't a helpful approach. 

When it comes to practicing gratitude while managing depression, it's essential to consciously make an effort to spend time with others. This can aid in combating feelings of loneliness and depression. It's crucial to choose to be around people who are supportive rather than those who drain your energy. 

An important aspect of spending time with others is to do so without placing any specific expectations on the outcomes of these interactions. Simply strive to be present in the moment.

• Concentrate on Something That Doesn't Cause Pain.

Depression often brings physical discomfort, like headaches, body aches, or stomach pains. To improve your ability to practice gratitude, focus on a part of your body that isn't in pain and express gratitude for it. Even if it's something as small as your right thumb or your eyebrows, acknowledge and appreciate that they are not causing you any discomfort. 

It may seem simple, but it's an effective way to incorporate gratitude into your daily life. Take it a step further by verbalizing what you're thankful for. Speaking your gratitude out loud has its own strength and impact. 

• Create a List of Unpleasant Aspects.

Believe it or not, we're suggesting an "ingratitude list." Sometimes, clearly identifying what you're not thankful for can actually help you identify what you are grateful for.

Take a closer look at your list and reflect on each item you've listed. For instance, you might have mentioned a guitar that used to bring you joy but has now collected dust in a corner. Did you label it as something you're ungrateful for simply because it sits there unused, making you feel guilty about it? Or is it that your depression has sapped your interest in playing it? 

Once you've identified the things you're ungrateful for, you might consider storing them away or donating them, so they don't constantly remind you of your lack of gratitude whenever you see them.

• Reflect on Acts of Kindness Received from Others.

Depression and gratitude might not immediately appear compatible, especially when self-esteem is low, and feelings of unworthiness prevail. You might even believe that nobody bothers to do anything nice for you because you don't currently see your own value. 

However, as you work on incorporating gratitude into your life, make an effort to recall instances when someone showed you kindness, making you feel special or happy. Think about teachers, family members, friends, or even the kindness of strangers. Focusing on these memories and expressing gratitude for them can contribute to a sense of love and self-worth.

• Seek Gratitude Outside Yourself.

When you're battling depression, your attention tends to turn inward, focusing on feelings of sadness, loneliness, exhaustion, and lack of motivation. To enhance your ability to practice gratitude, try shifting your focus outward and finding something external to be thankful for. 

It could be something as modest as the artwork hanging on your wall that brings back fond memories or the cozy sweatshirt you're wearing. There's no such thing as too small when it comes to practicing gratitude. With practice, you can gradually expand your capacity to look beyond yourself and, over time, even find reasons for gratitude within yourself. 

• Do something nice for someone.

If you still haven;t watched the 2000 Haley Joel Osment film, you should! You’ve likely heard of the term “pay it forward.” Yes, finding the energy or desire to do something nice to help someone else out can be challenging. But helping others is a great mood-booster. And, it gives you a little perspective on some things to show gratitude for. 

• Actively Convey Your Gratitude.

As mentioned in tip #2, there's significant value in vocalizing your gratitude. Even if you don't verbally express what you're thankful for, you can convey it through text messages or emails. 

Alternatively, if you maintain a journal for noting both your gratitude and ingratitude, jot down your expressions of thankfulness. Over time, you'll compile a substantial list of items that can serve as prompts for practicing gratitude. As you become more at ease, consider reading this list aloud, as it amplifies the strength of your gratitude.

Just because we’re telling you it’s important to learn how to practice gratitude when depressed doesn’t mean we think you should be devoid of other emotions. On the contrary, your emotions are valid—all of them, not just gratitude. 

When learning how to practice being grateful, and you’re feeling multiple emotions, analyze what you’re feeling. Allow yourself to feel angry about whatever is making you that way, then try practicing gratitude. There’s room for both.

The Protective Power of Gratitude: Safeguarding Against Depression

Depression has many causes like stress and not taking care of ourselves. Recent studies show that gratitude can help protect against depression. Here are three ways it does that: 

Gratitude makes us feel less inadequate: 

Researchers found that gratitude helps us see ourselves in a better light. It stops us from being too critical of ourselves and lets us forgive our mistakes. When we're grateful, we're kinder to ourselves, even when things go wrong. 

Depression often makes us feel bad about ourselves, leading to low self-esteem and even self-hate. Gratitude fights against this negative self-image. It's not just for people with depression – anyone dealing with tough times can benefit from gratitude. 

The Italian study mentioned gratitude was measured by questions that asked how often and intensely people felt thankful, whether they felt grateful for little things, and if they felt thankful to many different people. 

Gratitude helps you feel calm and peaceful:

In a study from China, experts found that gratitude could help make depression symptoms better by making your mind feel peaceful and stopping you from overthinking. They looked at about 500 Chinese university students and found that both guys and girls felt the same good effects from gratitude. 

In simple words, peace of mind means feeling happy and content inside. Gratitude can make this feeling stronger by making your brain's balance better, which leads to more peace and less stress. 

Gratitude helps people with other medical conditions to avoid depression too:

Even if you have chronic illnesses like arthritis or inflammatory bowel disease (IBD), being grateful can stop you from getting depressed. A study in Health Psychology discovered that being thankful was linked to less depression for people with IBD or arthritis. This shows that even when you're not feeling well physically, gratitude can still make your mind stronger.

Gratitude does many good things, like making relationships better, reducing stress, making you more caring, bringing positive feelings, and stopping depression. These benefits are just the beginning – they might keep going. Even if you're not naturally a grateful person, doing things to be thankful can help. It might be hard, especially after a pandemic, but it's totally worth it.

To know more about 9 Ways to Cultivate Self-Compassion read here

To know more about The Power of Positive Affirmations read here

References 

Allen S. (2018). The science of gratitude. Greater Good Science Center. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf 

 

American Psychological Association. (n.d.). Gratitude. Retrieved from https://dictionary.apa.org/gratitude

 

Cherry, K. (2021). What is Gratitude? Self Improvement Article. Very Well Mind. https://www.verywellmind.com/what-is-gratitude-5206817#toc-types-of-gratitude 

 

Millacci, T. S. (2017). What is Gratitude & Why is it so Important? Gratitude Articles. Positive Psychology. https://positivepsychology.com/gratitude-appreciation/#importance-gratitude 

 Tags: #benefitsofgratitude #thankfull #greatfull #happiness #elevatedemotions #positiveoutlook #hopefull #generous #relationshipbuilding