Can Gratitude Benefit Your Health?
Expressing gratitude can be more than just good manners—it may significantly improve mental and physical health.
"Gratitude is the practice of focusing our attention on positive outcomes in our life and the source of those positive outcomes," said Autumn Gallegos, PhD, Associate Professor of Psychiatry and Psychiatry Wellness Officer at URMC.
Practicing gratitude, whether by keeping a journal or practicing mindfulness, can have a lasting positive effect on well-being.
Gratitude and Your Health
University of Rochester Research
Research from University of Rochester alumna Stephanie O'Keefe, PhD, demonstrates that gratitude has a positive impact on healthy relationships, which in turn benefits human health. Feeling grateful encourages us to help others and to focus more on others than on ourselves. It affects not only our close relationships but relationships within our community.
Research from the University of Rochester Medical Center and other universities shows that practicing gratitude can positively influence mental health and well-being. Studies have linked gratitude with reduced stress, improved mood, and better sleep.
When you focus on what you are thankful for, your brain releases dopamine and serotonin. These are two feel-good chemicals that can help reduce anxiety and depression.
A 2021 review of research found that keeping a gratitude journal can improve heart health by lowering blood pressure and regulating your breathing and heart rate.
"There are interesting studies on gratitude that have found that the practice of gratitude - like writing a letter to a person you are grateful for - changes one's language from "I" to "we." In other words, practicing gratitude strengthens our social ties and reminds us who we are connected to," said Gallegos.
By focusing on positive outcomes in our life, we increase positive emotions and train our brain to be more sensitive to the experience of gratitude. This can improve mental health and stress resilience over time.
Keeping a Gratitude Journal and Giving Thanks
One of the most effective ways to foster gratitude is by keeping a gratitude journal. It helps you consistently reflect on things you’re thankful for, big or small. Not only does this habit boost mental health, but it also serves as a record of positive moments you can revisit whenever you need a lift.
Here are some gratitude prompts to get started:
Gratitude Journal Prompts
- Describe a time when you felt thankful for something small.
- What are three things that made you smile today?
- Who is someone you’re grateful for, and why?
- What is a personal achievement you’re proud of?
- List five things you love about your current environment.
- What do I appreciate about myself?
In addition to journaling, gratitude meditation can be a powerful practice. Take a few moments each day to breathe deeply. Think about things you appreciate, like a loved one’s support or a happy memory. Other practices include writing thank-you notes, creating a daily gratitude list, or pausing to savor positive moments.
Gratitude Exercises for Kids
Introducing gratitude to children can help them develop a positive mindset early on.
- Gratitude Jar: Have them write down one thing they’re thankful for every day and add it to a jar.
- Thank-You Card Crafting: Encourage them to make thank-you cards for family members, teachers, or friends.
- Family Gratitude Circle: At dinner or bedtime, take turns sharing something each person is thankful for.
These exercises make gratitude enjoyable and real for kids, helping them build a habit of thankfulness that lasts into adulthood.
Giving Thanks Year-Round
While Thanksgiving is a time for reflection, practicing gratitude shouldn’t be just seasonal. Being grateful and expressing thankfulness all year can help reduce stress, improve your relationships, and prepare you for life's challenges.
Start with small, daily acts of gratitude, and let them become part of your everyday routine. The benefits are profound, and the practice is simple: just a few minutes a day can lead to a healthier, happier you.
Research from the Department of Psychiatry
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