How Can We Feel More Gratitude?

You may have read about studies suggesting that gratitude, especially meditating on feelings of gratitude, can shift brain function toward a healthier mindset. Focusing on what we are grateful for helps us overcome sorrowful and anxious feelings and stop repeatedly thinking about negative past events. It can also free us from excessive worry about the future. So, how can we start feeling more gratitude? Is it that easy?

Researchers say that gratitude is experienced in a more complex and different way than simple happiness. While happiness occurs in the brain's immediate reward systems, gratitude is believed to involve brain structures associated with higher-level thinking and reasoning.

Think of gratitude as a powerful positive energy that dispels negative thoughts and emotional baggage, much like light dispels darkness. Imagine how your life would be if you continually filled yourself with thoughts of love and gratitude. Imagine how people would be drawn to you. Imagine what your life could be like. Perhaps this is how our lives are actually meant to be!

What Is Gratitude and Why Is the Feeling of Gratitude So Important?

We often think of gratitude as an expression of thankfulness for living in abundance. When we think about how blessed we are or when someone does something for us, we usually express our gratitude by saying thank you. The problem is, this feeling is often fleeting. We say "thank you" and move on. This doesn't mean we truly don't appreciate it; it just means we're human.

Perhaps it's time we start thinking of gratitude as a distinct emotion that can certainly be felt more consistently. After all, if you were to make a list of positive emotions, wouldn't gratitude be at the top? When you're feeling down, a moment of gratitude can lift your spirits. Yet, the more gratitude we feel on a daily basis, in every situation, the more benefits we can see.

When you search "What is gratitude?" on Google, this definition comes up: "The quality of being thankful; readiness to show appreciation for and to return kindness." Try to make gratitude less of a fleeting "thank you" and more of a daily characteristic, a part of your identity.

Recognize the Abundance You Live in Every Day

Leading gratitude researcher Robert A. Emmons, Ph.D., argues that gratitude consists of two main parts. "The first is an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we've received." He explains the second part of gratitude more socially: "We recognize that the sources of this goodness are outside of ourselves... We acknowledge that other people—or even higher powers, if you're of a spiritual mindset—have provided us with many gifts, big and small, that improve our lives." Emmons also writes, "I see gratitude as a relationship-strengthening emotion because it requires us to see how we've been supported and affirmed by other people."

"An affirmation of goodness." What a positivity boost! If you have a family, good friends, a home, a meaningful job, and laughter in your life, you have goodness. You are living a life in abundance in some way. Making gratitude your attitude can shift your thoughts away from problems and negativity, redirecting your emotional energy towards happier and higher thoughts.

The Benefits of Gratitude for Mental Health

According to Emmons, the feeling of gratitude can help reduce numerous negative emotions such as resentment, anger, and disappointment. Emmons has completed a series of studies to enhance feelings of gratitude and goodness. These studies support the theory that gratitude can be effective in reducing depression or combating it and increasing happiness.

Other studies have shown that people who regularly practice gratitude perform better in other areas, including mental and emotional health, such as self-esteem. Gratitude has been shown to reduce stress and strengthen feelings of optimism and tranquility.

In one scientific study, gratitude was also associated with a potential increase in neurotransmitters such as dopamine and serotonin. Dopamine is the "feel-good" neurotransmitter that helps us experience pleasure and excitement. Serotonin affects our mood and low levels have been linked to depression.

The Benefits of Gratitude for Physical Health

Gratitude has been associated with health benefits such as better sleep, less fatigue, and reduced cellular inflammation. Gratitude creates surges of brain chemicals like dopamine, serotonin, and oxytocin, which make you happy. Focusing on the good things in your life helps release negative emotions.

According to a 2012 study published in Personality and Individual Differences, people who feel gratitude experience less pain and report feeling healthier than those who don't feel grateful. The study also shows that grateful people take better care of their physical health—they exercise more frequently and are more likely to attend regular check-ups. Naturally, these habits are likely to increase longevity!

How Can Gratitude Benefit You?

Having a grateful attitude can bring many benefits to your life. Studies have even shown that feelings of gratitude and expressing gratitude can have profound effects on health, mood, and interpersonal relationships. Additional benefits of gratitude include:

• Strengthens Relationships: Feeling and expressing gratitude can help build and strengthen relationships of all kinds. Gratitude helps you connect with others and makes others appreciate you.

• Boosts Self-Esteem: Focusing on all the good things about yourself can help you appreciate who you are. Being grateful for your strengths boosts your self-esteem. Even though not everything about us is perfect, recognizing what we do well and thanking and appreciating ourselves for it is a very powerful tool for boosting self-esteem.

• Increases Satisfaction in Your Life: One of the keys to enjoying life is appreciating what you have. It's important to take time to be aware of your experiences, the joys in your life, and all the wonderful things you have. Being content with what you have, instead of constantly focusing on what you don't have, can bring more happiness and satisfaction to your life.