Imagine starting your day with a simple moment of reflection: What are you grateful for today? It could be as grand as the love of your family or as small as the comforting aroma of your morning tea. This seemingly modest practice of gratitude has been shown to unlock a wealth of benefits for mental health and overall wellbeing.
In today’s fast-paced world, stress and negativity can dominate our lives, making it harder to focus on the good. However, gratitude—a deliberate act of acknowledging the positive aspects of our lives—offers a powerful antidote. Research reveals that cultivating gratitude doesn’t just make us feel good; it rewires our brain, enhances our mental resilience, and fosters stronger social connections.
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The Positive Psychology of Gratitude
Gratitude is about noticing and valuing the good things in life. It’s a universal feeling that helps us connect with others and boosts our overall sense of wellbeing.
In 1998, when Martin Seligman introduced Positive Psychology as a distinct field, gratitude quickly became a prominent topic of research. By the early 2000s, foundational studies by scholars like Robert Emmons and Michael McCullough began highlighting gratitude’s profound impact on mental health and wellbeing, solidifying its place as a cornerstone of Positive Psychology.
Early studies focused on gratitude as a personality trait, showing that people who are more grateful tend to be happier, healthier, and more satisfied with life (Emmons, 2004).
In later explorations, psychologists used simple practices to cultivate gratitude, and found that it is also a skill that can be developed (Emmons & McCullough, 2003).
Many people think of gratitude as an emotion, but it can be experienced and expressed in three distinct forms:
Gratitude as an emotion
Gratitude can be felt as a momentary feeling of thankfulness that arises in response to a specific act of kindness or fortune. For example, experiencing gratitude when a friend lends support during a difficult time is a momentary emotional response (Watkins, 2014).
Gratitude as a mood
A person may come into a “mood of gratitude” — a temporary emotional state that colours your experience for a while. For instance, after receiving a thoughtful gift or having a meaningful conversation, you might find yourself feeling generally more appreciative and upbeat for the rest of the day.
Gratitude as a trait
When gratitude is practised consistently over a longer time, it can become a natural part of someone’s personality. People with this trait tend to see the positives in life more effortlessly, appreciating kindness, simple joys, and even challenges.
A Key Player in Improving Mental Health and Wellbeing
Research consistently highlights a wide range of benefits associated with practising gratitude, spanning mental, emotional, and even physical health. What makes gratitude so rewarding?
Creating happiness
Studies have shown that gratitude significantly enhances psychological wellbeing by increasing happiness and life satisfaction while reducing symptoms of depression and anxiety (Emmons & McCullough, 2003). When we express or experience gratitude, our brains release dopamine and serotonin—neurotransmitters responsible for feelings of pleasure and contentment (Zahn et al., 2009). This process creates a positive feedback loop: the more we practise gratitude, the more these feel-good chemicals are released, reinforcing a cycle of positivity.
Moreover, gratitude shifts attention away from negative thoughts and refocuses it on positive aspects of life (Wood et al., 2010). This practice aligns with cognitive behavioural theories, which suggest that reframing our thoughts can alter emotional responses.
Importantly, this shift is not about ignoring or suppressing negative emotions, which can lead to what is often called “toxic positivity”. Toxic positivity involves denying or invalidating negative emotions, whereas gratitude acknowledges the full spectrum of experiences, including challenges, while choosing to appreciate what is still good or valuable. The key difference lies in allowing space for difficult emotions while deliberately fostering a broader, more balanced perspective. For instance, one might acknowledge a stressful workday while also feeling grateful for the support of a kind colleague. This integrative approach helps maintain emotional authenticity while encouraging resilience.
Additionally, practising gratitude helps train the brain to notice acts of kindness or moments that go well, counteracting the negativity bias that predisposes us to focus on what went wrong. This mental shift rewires our attention, making it gradually more natural to recognise the positives in everyday life, which further reinforces feelings of contentment. By encouraging thoughtful and genuine reflection, gratitude thus enables us to navigate life’s challenges and find our happiness with a sense of balance and optimism.
Strengthening relationships
Relationships are a cornerstone of wellbeing, as highlighted by the PERMAH model of wellbeing, which identifies six essential elements of a flourishing life. Given their importance, finding ways to improve the quality of our relationships is vital, and gratitude offers a simple yet profound means to achieve this.
Expressing gratitude strengthens relationships by fostering a sense of mutual care and recognition, which is essential for emotional connection. When we thank someone, it not only acknowledges their efforts but also communicates that their actions are meaningful and appreciated. This recognition encourages prosocial behaviours, motivating people to continue supporting and helping each other (Algoe, 2012). In workplaces, this dynamic creates a culture of appreciation, boosting morale and encouraging collaboration (Sarkar et al., 2024). However, without gratitude as the foundation, appreciation can risk feeling inauthentic.
According to Dr Robert Emmons, leading gratitude researcher, there are three stages of gratitude:
- Recognising what we are grateful for,
- Acknowledging it, and finally,
- Appreciating it.
In other words, appreciation is the final stage in the gratitude process—an outward expression that stems from an internal state of gratitude. Without the initial awareness and recognition, appreciation may come across as insincere, lacking the emotional depth necessary to build meaningful connections. The Merriam-Webster dictionary definitions of these terms illustrate this relationship: gratitude begins as an internal state of thankfulness, while appreciation is the act of expressing that thankfulness in the external world.
From a neurological perspective, gratitude activates brain regions associated with social bonding and empathy, such as the medial prefrontal cortex (Fox et al., 2015). These changes enhance our ability to connect emotionally with others, contributing to healthier and more fulfilling relationships. For example, couples who regularly express gratitude toward one another report greater satisfaction and intimacy in their relationships (Gordon et al., 2012). Whether in personal or professional settings, gratitude acts as a catalyst, deepening bonds and fostering an environment where trust and connection can flourish.
Nurturing resilience
Resilience—the ability to bounce back from adversity—is another area where gratitude shines. Gratitude fosters a mindset of abundance rather than scarcity, which helps individuals cope with stress and setbacks. By focusing on what they have rather than what they lack, people can cultivate a sense of optimism and hope, both of which are critical for resilience (Fredrickson, 2004).
Studies have shown that gratitude can reduce the physiological impact of stress by lowering cortisol levels and promoting a calmer state of mind (McCraty et al., 1998). Additionally, gratitude enhances emotional regulation by broadening perspectives and encouraging problem-solving, which are essential for navigating challenges.
In difficult times, gratitude also serves as a psychological anchor, helping individuals find meaning and maintain perspective. For example, reflecting on small blessings during a crisis can mitigate feelings of helplessness and foster a sense of control and agency.
Gratitude in Action
While the benefits of gratitude are well-documented, integrating it into daily life is what truly brings these benefits to fruition. Thankfully, gratitude is a practice that everyone can cultivate in their own ways in individual or even group contexts. Here are three engaging activities that help as starting points:
Gratitude through art
Take time to create something artistic while reflecting on someone you’re grateful for. This could be a drawing, a handmade card, or even a craft project inspired by what that person means to you. As you create, focus on the specific ways they’ve enriched your life or made a difference. Once finished, consider giving the artwork to the person as a heartfelt gift.
Why it works: The act of creating something physical reinforces your positive feelings, making gratitude tangible. Giving the piece to the person enhances the connection between you, strengthening your relationship. Research shows that creative activities linked to gratitude can deepen emotional bonds and increase feelings of happiness (Seligman et al., 2005).
Gratitude prompts for journalling
Set aside a few moments each evening to jot down answers to gratitude prompts, such as:
- What is one thing that made you smile today?
- Who is someone you’re thankful for, and why?
- What’s a challenge you’re currently facing that could teach you something valuable?
You can also personalise your journal by adding doodles, photos, or mementoes that remind you of positive experiences.
Why it works: Writing about gratitude allows you to explore and savour positive moments more deeply. Research shows that gratitude journaling enhances life satisfaction and fosters a greater sense of meaning (Emmons & McCullough, 2003).
Write an appreciation letter
Write a heartfelt message or letter to someone who has had a positive impact on your life, detailing how they’ve helped or inspired you. This could be particularly useful in the workplace, where collaboration and mutual support are a daily affair. It doesn’t need to be lengthy or formal—a sincere and well-crafted email, note, or even a text message can make a meaningful impact. The key is to focus on crafting the message with care.
Prompts like these could be helpful to guide you:
- What specific action or support did they provide that made a difference for you?
- How did their help impact your work, project, or day?
- What qualities do they have that you truly admire or appreciate?
Why it works: Expressing gratitude strengthens your relationships by nurturing mutual appreciation and trust. This practice also boosts your mood and can even alleviate feelings of depression, as shown in studies on gratitude interventions like gratitude letters (Seligman et al., 2005).
Finding Your Gratitude Rhythm
These activities are just starting points. The key is to adapt gratitude practices to suit your unique lifestyle and preferences. Whether it’s a morning ritual, a family tradition, or a quiet moment before bed, finding ways to bring gratitude alive in your own context can create a sustainable habit. Over time, this practice can enrich your life and inspire positivity in those around you.
Gratitude is just one of many impactful concepts within the field of positive psychology. By exploring ideas like flow, resilience, strengths, and meaning, positive psychology offers practical tools to enhance personal development, build stronger relationships, and create healthier communities and workplaces.
If you feel inspired to delve deeper into these topics, our accredited diploma and postgraduate diploma courses in positive psychology, coaching psychology, and other specialised areas provide a meaningful way to explore and apply these insights, and boost your career. For those interested in further education, our educational consultants are ready to help you explore how studying psychology could complement your journey of growth and impact.
References
Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455–469.
Emmons, R. A. (2004). The psychology of gratitude. Oxford University Press.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Fox, G. R., Kaplan, J., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6, 1491.
Fredrickson, B. L. (2004). The broaden-and-build theory of positive emotions. Philosophical Transactions of the Royal Society B: Biological Sciences, 359(1449), 1367–1377.
Gordon, A. M., Impett, E. A., Kogan, A., Oveis, C., & Keltner, D. (2012). To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. Journal of Personality and Social Psychology, 103(2), 257–274.
McCraty, R., Atkinson, M., Tiller, W. A., Rein, G., & Watkins, A. D. (1998). The effects of emotions on short-term power spectrum analysis of heart rate variability. The American Journal of Cardiology, 76(14), 1089–1093.
Sarkar, A., Garg, N., Srivastava, D. K., & Punia, B. K. (2024). Can gratitude counter workplace toxicity? Exploring the mediating role of psychological capital (PsyCap). Business Perspectives and Research, 12(2), 261–276.
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
Watkins, P. C. (2014). Gratitude and the good life: Toward a psychology of appreciation. Springer Science & Business Media.
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
Zahn, R., Garrido, G., Moll, J., & Grafman, J. (2009). Individual differences in posterior cortical volume and grateful disposition. Social Cognitive and Affective Neuroscience, 4(4), 317–324.
