Why is gratitude important? Exploring the link between gratitude and positive emotions

When we are feeling stressed, upset, or worried, it may be difficult to feel grateful for our current life circumstances at times, particularly when we are stressed, upset, or worried. Many of us struggle to find time for reflection, or we become so focused on our challenges that we forget to notice the positive aspects of our lives.  However, taking a few minutes daily to write or reflect on what we feel grateful for can, according to experts, engender numerous health benefits. Additionally, showing gratitude is associated with a reduced risk of developing mental illnesses like anxiety and depression. It has also been linked to better quality sleep, improved heart health, and several other positive physical health outcomes. 

There are many evidence-based ways to foster a more grateful attitude in your life. You may find that the more gratitude you show, the more positive emotions you feel on a consistent basis. Ahead, we’ll define gratitude, explore the links between gratitude gratefulness and positive emotions, and make suggestions for cultivating a gratitude practice of gratitude in your daily life. You may find that the more gratitude you show, the more positive emotions you feel on a consistent basis.

What is gratitude?

The American Psychological Association defines gratitude as “a sense of thankfulness and happiness in response to receiving a gift, either a tangible benefit (e.g., a present, favor) given by someone or a fortunate happenstance (e.g., a beautiful day)” a sense of thankfulness and happiness in response to receiving a gift, which could manifest as a tangible benefit given by someone (like a present or a favor) or a fortunate happenstance (such as a beautiful day). In everyday conversation, gratitude typically refers to a positive emotion that people experience when feeling or expressing thankfulness or appreciation, whether for something or someone (including themselves). We express gratitude when we directly thank a neighbor for lending their lawnmower or simply take time to reflect on the positive relationships in our lives. 

Gratitude can sometimes be conflated with toxic positivity, which is the idea that you should involve putting always a positive spin on every situation to avoid experiencing negative strong emotions. Negative emotions are an important part of life, and practicing gratitude and developing a grateful disposition does not mean having to include stifling emotions such as sadness or anger when they surface in your day-to-day life. 

Being grateful does not mean you must accept everything in your life exactly as it is, including the areas you wish to improve. Rather, expressing gratitude can help you to focus more on the present moment and acknowledge the components of your life that you appreciate grateful for, whether big or small taking the time to celebrate those aspects of your existence can shift your mindset and provide several benefits. Fostering more positive emotions, such as gratitude, can help you build resilience for processing negative emotions and facing life challenges when they do arise. Research suggests that there is a link between gratitude and resilience—a connection that is partially attributable to the boosts in social support that are thought to result from an appreciative mindset. Below, we’ll discuss several other benefits of gratitude for your cognitive, emotional, and physical well-being.  

The mental and physical health benefits of gratitude

A large amount of psychological research has uncovered a possible connection between establishing a gratitude practice and improved physical and mental health outcomes, including a boost in an overall sense of life satisfaction. The following are outcomes proven benefits are associated with higher gratitude levels.

Gratitude can reduce stress

Research shows that there is a strong connection between gratitude and reduced stress—an important correlation given the challenges that can accompany the tension and strain of everyday life. High-stress levels and chronic stress over time can be some of the most significant predictors of adverse health outcomes significant predictor of adverse health outcomes, both mentally and physically. Stress has been shown to increase the likelihood of developing obesity, diabetes, heart attacks, cancer, depression, anxiety, post-traumatic stress disorder (PTSD),, substance use disorder, eating disorders, and a host of several other health complications. 

One of the main ways gratitude can reduce stress is by helping us focus on the positive aspects of the present moment, as opposed to ruminating about the past or worrying about the future.

Gratitude can improve sleep

Evidence suggests that gratitude may help you to sleep better, as fostering positive emotions may counteract a common effect associated with negative emotions: They can keep “keeping you up at night.” Gratitude is linked to sleeping longer and experiencing less sleepiness and tiredness during the day. 

Improved sleep is associated with several beneficial health outcomes, including improved overall cognitive functioning, higher levels of optimism, enhanced ability to make decisions, lower blood pressure, an elevated mood, and a more functional immune system, which positively impacts your body’s ability to fight off diseases.

Gratitude can reduce the risk of developing depression and anxiety

Depression and anxiety are mental health conditions associated with negative thoughts about the world and, often, about oneself. Developing a mindset of gratitude and shifting one’s mentality toward positive thoughts can lead to less self-criticism and self-punishment and higher levels of self-love, which can be one of the most effective ways to inoculate yourself against depression to protect against depression and anxiety. 

Gratitude interventions that can foster emotional well-being

It’s one thing to be thankful even when we’re aware of the benefits of an appreciative mindset, it can be hard for us to maintain such an attitude. So, how does one practice showing gratitude consistently? Over the years, experts have developed several evidence-based strategies that have shown effectiveness in fostering, recognizing, and embracing one’s gifts in life gratitude and, consequently, improving positive health outcomes. Let’s Below, we’ll explore some gratitude strategies exercises, and rituals that many of you can practice regularly.

Gratitude letter writing

One of the simplest and quickest ways to practice gratitude can be to express gratitude for someone important to your feelings through writing is a simple but effective way of practicing gratitude. One common exercise involves writing a letter to someone in your life for whom you’re grateful. This person can be someone significant in your life, such as a parent or sibling, or someone who has had a marked impact on you but may not know it, like a childhood teacher, or even a casual acquaintance someone who helped you out when you felt lost. 

When writing the letter, be specific about what you are grateful for and what this person did that benefitted you. Is your gratitude less about particular actions on their part and more about positive personality traits that you have looked up to them and attempted to cultivate in yourself? How, exactly, did their contributions affect you?

It can benefit your relationship with the person to send them the letter once you finish writing it. However, you technically don’t have to give the letter to them to reap the benefits of taking a moment to say thank you intentionally. 

Cultivate gratitude with a gratitude journal

A gratitude journal can be a more sustained practice than writing a gratitude letter, but with a tiny amount of effort every day you take note of the positives in your life each day., you can notice a meaningful impact on your life and your sense of overall well-being.  

With a gratitude journal, you should take a few minutes daily to write down three things for which you are grateful. You can journal in the morning when you are just starting your day, which can foster an attitude of gratitude from the moment you wake up. If you can write in your gratitude journal at night, you can develop a habit of reflection and quiet self-care before bed (which may enhance various of the sleep benefits mentioned above).

The three things you are grateful for in your gratitude journal can be small things, like the sunlight on your morning walk, or big things, like your relationship with your children. It may be most beneficial to reflect on the things you are grateful for that you may take for granted or not think about very often, such as the roof over your head or good health. 

Taking time at least once a day to pause and think about what you are grateful for can help your brain start to pay more attention to the things in your life (small or big) that you most appreciate— – things that might otherwise go unnoticed in the bustle and stressors of everyday life. 

Fostering a grateful mindset through online therapy

Working with a therapist to develop a mindset of gratitude could be an impactful effective way to incorporate more grateful thinking into your life. Cognitive behavioral therapy, commonly abbreviated to( CBT), focuses on shifting thought patterns, such as those that may be related to gratitude and how your thoughts and behaviors interact. A trained CBT therapist could help you identify areas of your thinking that could be enhanced by a more grateful mentality and work on shifting with you to shift your mindset.

Research indicates that online therapy may be as effective as in-person therapy, including when it comes to fostering an attitude of gratitude is an efficacious method of helping participants reframe potentially unhelpful thought processes and cultivate a more grateful mindset. In a study focused on the efficacy of internet- and app-based gratitude intervention in reducing undesirable emotions, researchers found that the vast majority of the 260 participants experienced reduced instances of repetitive negative thinking. The study concluded that online gratitude interventions could affect mental health by increasing the availability of resources and reducing risk factors of developing depression and anxiety. One study found that patients who completed a course of online CBT had comparable outcomes to patients who attended traditional in-person CBT therapy sessions.

If you are hoping to develop a more grateful mentality, online therapy could be a beneficial resource for you. Because it can be participated in from the comfort of home, online therapy

can be a convenient mental health care solution—especially if finding time to attend a traditional in-person therapy appointment can be complicated between conflicting responsibilities and busy schedules is difficult for you. Online therapy can be a beneficial alternative in these situations, as it can be accessed from the comfort and convenience of your home. Additionally, you can choose the communication format—whether video call, voice call, or in-app messaging— that best suits your needs:  videoconferences, phone calls, and/or text messages.

Research indicates that online therapy may be as effective as in-person therapy, including when it comes to fostering an attitude of gratitude. One study found that patients who completed a course of online CBT had comparable outcomes to patients who attended traditional in-person CBT therapy sessions.

In a study specifically focused on the efficacy of internet- and app-based gratitude intervention in reducing undesirable emotions, researchers found that the vast majority of the 260 participants experienced reduced instances of repetitive negative thinking (RNT). The study concluded that online gratitude interventions could affect mental health by increasing access to resources and reducing risk factors of developing depression and anxiety.

If you are hoping to develop a more grateful mentality, online therapy could be a beneficial resource for you. 

Takeaway

Gratitude is associated with numerous physical and mental health benefits. There are a range of ways you can start to foster a more grateful attitude and incorporate more gratitude into your life, such as penning letters of gratitude or writing in a gratitude journal. There are no limits to that which you might feel grateful toward, and you can even practice gratitude with other loved ones. 

Online therapy may be one option to help you adjust your mindset to be more appreciative. You don’t have to be diagnosed with a mental illness to reap the benefits of online therapy, and your designated licensed therapist can collaborate with you on your terms to find the beauty in everyday life and foster healthy routines and coping mechanisms. Reach out to an online counselor at BetterHelp for compassionate, informed support. Working with a mental health professional, you can cultivate a sense of gratitude and continue to foster emotional wellness.