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  • September 11, 2023 4 min read

    Studies have shown that gratitude can have a significant influence on our general health and wellness. But what is the scientific reasoning behind this powerful connection between gratitude and enhanced mental and physical health? Let's dive in and explore how gratitude can improve our overall mental and physcial well-being.

    The Science Behind How Gratitude Affects Your BrainWoman showing gratitude

    Gratitude is often overlooked in our pursuit of happiness. We are constantly seeking external factors to bring us joy, such as a successful career, a loving family, or financial stability. However, true happiness can be found by simply appreciating what we already have in the present moment. 

    Practising gratitude regularly has been found to have positive effects on our brains, activating specific regions, such as the prefrontal cortex, which is responsible for decision-making, emotion regulation, and empathy.

    It's been shown in scientific studies that expressing gratitude can trigger the release of neurotransmitters like dopamine and serotonin, which are associated with feelings of happiness and contentment. Additionally, gratitude has been found to increase the production of hormones such as oxytocin, also known as the "love hormone," which plays a role in social bonding and trust.

    Gratitude and its role in reducing stress and anxiety

    Stress and anxiety are common issues that many people face in their daily lives. Fortunately, research has shown that gratitude can be a natural stress reliever and anxiety reducer.

    In our modern society, filled with constant busyness and stress, it is truly remarkable to realise that something as simple and cost-free as practicing gratitude can have such profound and positive effects on our managing stress. Research has shown that individuals who regularly express gratitude experience lower cortisol levels, a hormone released in response to stress. Another study showed that gratitude can reduce symptoms of anxiety and depression in individuals with chronic illness.

    It seems clear that expressing gratitude regularly can lead to an improved mood and increased feelings of positivity and optimism. By focusing on the positive aspects of our lives and being grateful for what we have, we can shift our attention away from stress and anxiety, leading to a more relaxed and calm state of mind.

    Gratitude and its impact on physical health

    Woman Doing Yoga
    In addition to its positive effect on mental health, gratitude has also been found to significantly impact physical health

    But far from being "hippy woo-woo", scientific studies have shown that individuals who practice gratitude have a stronger immune system, lower blood pressure, and reduced inflammation. Moreover, expressing gratitude has been found to reduce the risk of heart disease and stroke.

    One study found that individuals who regularly practiced gratitude had a 16% lower diastolic blood pressure, which is the bottom number in a blood pressure reading and an indicator of cardiovascular health. Another study found that gratitude can lower levels of inflammation in patients with congestive heart failure, a condition characterised by inflammation and fluid buildup in the body.

    The link between gratitude and better sleep

    Gratitude increases sleep quality

    Sleep is essential for overall health and well-being. Unfortunately, many people struggle with falling asleep or staying asleep throughout the night. Fortunately, research has shown that gratitude can improve sleep quality and duration.

    Individuals who practice gratitude have better sleep quality, less daytime fatigue, and increased daytime alertness. 

    Moreover, expressing gratitude before bedtime can help shift our focus away from negative thoughts and emotions, leading to a more relaxed and peaceful state of mind. 

    Gratitude and its ability to enhance relationships and social connections

    Women together socialising

    Finally, gratitude can enhance relationships and social connections. By expressing gratitude towards others, we not only strengthen our relationships but also increase feelings of empathy and compassion towards others.

    A recent study found that individuals who expressed gratitude towards their partner had higher relationship satisfaction and were more likely to stay together. Another study found that gratitude can increase prosocial behaviour, which is behaviour that benefits others, such as volunteering or helping others.

    Cultivating gratitude in daily life

    Now that we have explored the science behind gratitude and its many benefits, it's time to start cultivating gratitude in our daily lives. Fortunately, there are many practical exercises and techniques that we can use to practice gratitude.

    Practical exercises and techniques to practice gratitude

    Practice Gratitude
    - Gratitude journaling: Writing down three things that you are grateful for each day

    - Expressing gratitude towards others: A simple thank you note or a verbal expression of gratitude

    - Taking a moment to appreciate the positive aspects of our lives: A beautiful sunset or a delicious meal 

    - Spend time in nature: When we witness the beauty and complexity of the natural world, we can't help but feel a sense of wonder and appreciation

    - Start a gratitude jar: Find a mason jar and position it in a prominent location in your home, such as the entryway or kitchen counter. Take a moment each day or week to write down something you are grateful for on a piece of paper, using the format "I'm thankful for ______ today because ______." To add a touch of colour, you can use recycled paint samples. Place the notes in the jar and whenever you're feeling down, take a moment to read through your blessings and remind yourself of the things you appreciate.

    Gratitude is not a magical solution to eliminate stress or ensure perpetual happiness. Rather, it prompts us to recognise our sadness and seek ways to alleviate it.

    However, by integrating gratitude into our daily routines through activities like journaling and expressing appreciation to others, we can nurture a happier, healthier, and more satisfying existence.

    Now, over to you. What are you grateful for today?