Gratitude: Why it Matters and How to Practice Gratitude to Improve Your Mental Health

What is Gratitude? Explain with Example

Gratitude, or the benefits of gratitude, refers to an expression of appreciation in response to what a person receives—whether it is a good life event, an act of generosity, kindness from someone, or something tangible like a gift from a loved one. It can be spontaneous or something “at the moment” and instil a sense of happiness and thankfulness/gratitude in an individual.

For instance, imagine you were struggling with an essay and your friend stepped in and helped you finish it. So, you write them a handwritten note saying, “I am so thankful for your support. I couldn't have done it without you.” This is a simple gesture of showing gratitude to your friend for lending a helping hand. 

What Does Gratitude Look Like?

Expressing gratitude can come off in different ways depending on the person:

1. Words: a phone call to a friend saying “I am thankful to have you as my friend” or 
2. Thoughts: to show gratitude to oneself, “I am thankful for the peaceful moment I'm having right now.”
3. Actions: random acts of kindness such as offering to help a stranger with a heavy bag of groceries or sending in a gift to your sibling for being an integral part of your life. 
4. Feelings: Be kind. Be patient. Remember to smile whenever possible. The next time you're heading to grab breakfast, try to smile at the waiter or the receptionist. By doing so, you brighten up their day too. 

Gratitude from Different Approaches

Gratitude is also practiced from both philosophical and religious perspectives. 

From a philosophical viewpoint, gratitude is discussed in terms of ethics, moral reasoning, and judgment. 

Religiously, many individuals express gratitude towards a higher power, recognizing the good in life and fostering a deep sense of appreciation.

One theme common to all religions includes practicing gratitude to God, which makes an individual feel grateful for all aspects of his life. 

The Science Behind Gratitude

Robert A. Emmons, a renowned gratitude researcher and Professor of Positive Psychology, has conducted multiple studies and found that there's a strong link between gratitude and happiness. 

A probable explanation for this could be that gratitude pushes people to acknowledge good experiences and emotions on a deeper level, which often leads to better health, facing adversities, and maintaining strong relationships, thereby making them happier.

A study published in The Journal of Positive Psychology among 300 adults showed that writing gratitude letters weekly for 12 weeks improved mental health significantly, with participants reporting higher happiness levels and lower depression scores. 

In another study, a group of college students who practised writing about things they were grateful for once a week reported fewer physical health problems such as shortness of breath, headaches, and weakness compared to the students who didn't.

Psychological Interventions

A little gratitude goes a long way. Practising gratitude, especially in people with mental health conditions such as anxiety or depression, can help lower the symptoms. 

Psychologists advise their patients to practice gratitude along with other treatment plans for a better outcome, to list a few:

1. Gratitude journaling: Many people find it helpful to write down things they're thankful for before hitting the bed. It can be anything ranging from the most significant things to the smallest pleasures, like a good compliment from a stranger or a small gift from your loved one. One can choose how to journal (in a diary or on a phone or computer) and how often to journal. For example, if you gratitude journal at the end of every week, aim to be consistent and preferably do it at the same time every week. 
2. Mindfulness: The next time you're doing any activity you like, take a moment to enjoy the experience completely— the sweetness of a ripe mango or the feeling of sun rays touching your skin. Letting yourself absorb the moment fully can help you focus more on the present than worrying about things that are yet to come.
3. Say thanks: Appreciating the many things that people do for you helps to strengthen and nurture your bond with them. The next time your friend offers to drop you home, say thank you from the bottom of your heart. Let them know they're valued and appreciated.
4. Notes of appreciation: If you're someone who enjoys writing letters and cute handwritten notes, this one's for you. Strengthen your relationships by writing letters of appreciation to the people in your life. 

Does Gratitude Help in Recovering from Pain Related to Mental Health?

Mental health conditions can make it difficult for people to focus on the positive side of life. For example, a person with depression and anxiety can tend to dwell on unpleasant past experiences or may worry about the future. Such worries can add to the negative feelings one is already experiencing. 

This is where gratitude can be a game changer. Incorporating gratitude as a mental health practice can help with gratitude and mental health recovery by providing a competing response to negative thinking patterns and promoting resilience during challenging times, i.e., when you find yourself stuck and wrapped around such thoughts, challenge your mind to find something in the present to be thankful for. 

By doing so, gratitude can offer you a sense of hope, resilience, and the strength of self-compassion even during difficult times.

Types of Gratitude & Methods of Gratitude to Practice in Daily Life

Gratitude is mainly categorized into three:

1. Mood: this is fluctuating in nature. Sometimes people might feel more grateful, whereas sometimes they may experience it less.
2. Trait: some people are naturally wired to feel gratitude more frequently than others. 
3. Emotional: a much briefer or “in the moment” feeling of gratitude. This is often related to a particular experience that inspired people to feel grateful.

Here are a few methods you can approach for a daily practice of gratitude:

1. Enjoy the moment: Give yourself a moment to pause and enjoy things happening in the moment. Try to focus on the emotions and different sensations you're experiencing. For instance, while having your morning coffee, take a moment to appreciate the taste and richness of the coffee as you savour it.
2. Write it down: As mentioned above, maintain a gratitude journal and jot down things you're thankful for every day or every week. It is also a way to reflect on all the good things that have happened to you. Some people prefer writing down things are grateful for in tiny bits of paper and put in a gratitude jar.
3. Express your appreciation in person: this may seem like a very simple and cliche action, but it can have a great impact. Verbally expressing how thankful you're to a friend, colleague, or anyone who holds great value in your life is often overlooked. A simple “thank you” or saying “I'm grateful to have you as my ____” goes a long way. 
4. Try not to complain: As humans, we tend to focus on the negative outcomes. It's an evolutionary method of being prepared so that you can avoid an unpleasant event in the future. But constantly fixating on the negatives can reinforce a negative mindset. So, the next time you find yourself focusing on the negative, remember that certain things are beyond your control and try to focus more on the positive side of things.
5. Be respectful: Remember to treat others with respect and courtesy. It reflects the way you want to be treated. Even though gratitude can be expressed by directly telling someone how grateful you're to have them in life, the way we conduct or behave around them also is a great way of expressing gratitude. 

Gratitude Inspiration

Category-Based Gratitude Affirmations

Gratitude Affirmations for  Depression:

1. I am grateful for the love and support of my family, friends, and my beloved pet[if any]. They bring joy and comfort into my life every day
2. I am proud of how I got through this day.
3. People love me, and I am worthy of their love.
4. I am overcoming depression one step at a time.
5. It is OK to feel sad today because tomorrow is a fresh start.

Gratitude Affirmations for Anxiety:

1. I am grateful for my strength to manage anxiety
2. I am grateful for the peace I have right now.
3. I am in control of my day.
4. I attract peaceful and calm people into my life
5. I feel relaxed right now.

Gratitude Affirmations for Relationships:

1. I am grateful for the love and support of my family and friends.
2. I am grateful for all the love and affection I receive.
3. I am blessed with friends who are understanding.
4. I am thankful for my partner who loves me unconditionally.
5. I am grateful for the love in my life right now.

Gratitude Affirmations for a Positive Mindset

1. I am grateful for my healthy body and its ability to heal and strengthen each day.
2. I am thankful for my body and all it does for me.
3. I am grateful for the energy and vitality I feel every day 
4. I am healthy and happy.
5. I am nourished and thriving.

Gratitude Affirmations for a Self-Care

1. I am grateful for the time I spent taking care of myself.
2. I love myself
3. Taking care of myself allows me to be the best version of myself.
4. I am more than my accomplishments.
5. Prioritizing myself is productive.

Gratitude Affirmations for Kids

1. I am thankful for a warm home.
2. I am grateful for my teachers and what I learn each day.
3. I am special just the way I am.
4. I am grateful for having good friends.
5. I am loved. 

How Gratitude Changes You and Your Brain 

A research paper published on tandfonline [2015] found that greater feelings of gratitude are linked with distinct brain activity, particularly in an area called the prefrontal cortex, which is associated with learning and decision-making.

In the research, among a group of people who were already undergoing therapy, the ones who wrote gratitude letters exhibited increased brain activation related to gratitude even after 3 months, suggesting that expressing gratitude may have lasting effects on brain sensitivity and contribute to improved mental health.

This research indicates that gratitude practices can rewire your brain and be a valuable tool for the betterment of mental health and encourages everyone to try writing gratitude letters to enhance their appreciation for what they have.

Why is Practicing Gratitude Important & How Does it Impact & Benefit Us?

Practising gratitude can do more than just improve one's mood.

Practicing Gratitude: Benefits on Mental and Physical Health

1. Improved sleep quality: Some studies are suggestive of a correlation between high-quality sleep and gratitude practice. This could possibly be because of the positive outlook one develops from practicing gratitude, which in turn results in an uninterrupted sleep. 
2. Boosted self-esteem and optimism: the world seems a better place when you view it with a sense of gratitude. This positive view can directly impact the way you think about yourself. Imagine if a friend decides to come visit you. While expressing your appreciation, you also start to realize that your friend values you. This boosts your overall sense of optimism and self-esteem.
3. Reduced anxiety, and depression: consistently practicing gratitude can help combat negative thinking patterns by making you focus on the present. People with a grateful mindset are likely to be more satisfied with life and have a high self-esteem which could be a reason for fewer depressive symptoms. Although more studies are required to establish a clear link between high gratitude and lower depression rates. And, yes, gratitude can help improve depression by reducing symptoms and enhancing overall mental health. 
4. Relieve stress: stress puts your body into a fight-or-flight mode. It feels like your body is pumping adrenaline in every possible way, putting your body in a fully alert mode. Gratitude can do the exact opposite of this to your body. Taking a moment to be thankful can calm down your nervous system and make you feel more at ease. 
5. Stronger relationships: gratitude has the potential to improve the quality and strengthen your relationships— be it with a friend, family member, or colleague– expressing thankfulness and showing that you care makes them recognise their position in your life.
6. Physical health benefits: Gratitude offers a handful of physical health benefits too—reduction in stress, inflammation, and blood pressure; promoting better heart health. Research also suggests that people who practice gratitude are more likely to take care of their health and indulge in activities that promote health, such as exercising regularly and sticking to a healthy diet and overall lifestyle.

Are Gratitude and Appreciation the Same?

Although we tend to use both the terms interchangeably, there's a subtle difference. Gratitude is defined as an internal state of thankfulness and a readiness to show appreciation, while appreciation involves recognizing and enjoying the positive qualities of someone or something.

Essentially, gratitude serves as the inner foundation, and appreciation is the medium through which gratitude is expressed, such as thoughts, words, and actions.

Common Challenges in Practicing Gratitude

Some people are naturally disposed to feel grateful in life, but this might not be the case for many. Certain mood disorders or personality traits might make it difficult for some to find gratitude, fuelling a negativity bias.

• Negative emotions such as envy, regret, and materialism make it difficult to find happiness in life, even if you have a lot of things to be grateful for. For instance, a materialistic person believes that more possessions give more happiness. Such people will always be looking out to own more things to feel grateful. 
• Stress: too much stress can make you turn a blind eye to the blessings you have in life. Even if a stressed person wants to feel grateful, their mind will always be preoccupied with thoughts of pending tasks at the workplace.
• Depression: depression is more than just feeling sad. Even if deep down you want to feel happy, you might feel despair, fatigued, and empty most of the time, making it tough to spot the good things in life.

As overcoming these situations is not easy, it can help if you start with baby steps to understanding and practicing gratitude.

• Keep a watch for the tiniest of moments, such as a beat drop of a newly launched song or the aroma of good food.
• Try to appreciate the good that's already present in your life—a roof over your head, good friends, a supportive family.
• When things feel overwhelming, remember to be gentle and patient with yourself.

If you are still struggling with conditions like depression, consider getting in touch with the treatment program and healthcare providers of Mave Health.

Conclusion 

Gratitude is a way of appreciating the good things in one's life—tangible or intangible. For many, it can be a momentary feeling, whereas some people deliberately make it a part of life and practice it.  The practice of gratitude helps one to lead a more satisfied and peaceful life. It also has an added benefit for people grappling with negative emotions and mental health conditions. It is like a challenge to find the good in life even during the most difficult times. After all, Albus Dumbledore was right when he said, “Happiness can be found even in the darkest of times if one only remembers to turn on the light.”

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