In today’s fast-paced world, it’s easy to get caught up in stress, self-doubt, and the endless list of things we feel we should be doing. While there’s no single solution for better mental health, one powerful practice is often overlooked: gratitude.

‍

Gratitude isn’t just about saying “thank you.” It’s about training our minds to notice the good, even in the midst of life’s challenges. Research in psychology and neuroscience suggests that cultivating gratitude can rewire the brain, reduce stress, and improve overall well-being [2, 5].

‍

When we practice gratitude, our brains release dopamine and serotonin, which are neurotransmitters that help us feel happier and more content [7]. Studies also suggest that gratitude can:

      Lower stress hormones like cortisol [1]

       Improve sleep quality [6]

       Reduce symptoms of depression and anxiety [4]

       Increase resilience in tough times [3]

‍

In other words, gratitude can make us feel good in the moment and have a positive long-term effect on mental health.

‍

‍Gratitude's impact on Perspective

‍

One of the biggest challenges with anxiety and depression is how they narrow our perspective. We might fixate on what’s wrong or what could go wrong, but with gratitude we can gently shift the lens.

By intentionally noticing what is working—big or small—we remind ourselves that difficulties are not the whole story. This balanced perspective can help break cycles of rumination and bring a sense of calm [5].

‍

Cultivating Gratitude

‍

To start cultivating gratitude in your life, you don’t need hours or the perfect journal to start experiencing the benefits. Here are a few approachable practices:

‍

The Gratitude Journal: Each evening, write down 3 things you’re thankful for. They can be as simple as a good meal or a kind word.

‍

Gratitude Pause: When stress hits, pause and name one thing in your environment you appreciate right now.

‍

Express It: Tell someone how much you value having them in your life. Gratitude not only strengthens your own mental health but also deepens relationships.

‍

A Gentle Reminder

‍

Gratitude is not about denying pain or pretending everything is fine. It’s about creating space for both the struggles and the joys of life. When practiced regularly, gratitude becomes a tool for resilience by helping us find light even on hard days.

‍

If you’re navigating mental health challenges, gratitude is not a cure-all, but it can be a powerful companion on your healing journey.  

‍

References

1. Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455–469. https://doi.org/10.1111/j.1751-9004.2012.00439.x

2. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377

3. Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journalof Clinical Psychology, 69(8), 846–855. https://doi.org/10.1002/jclp.22020

4. Peterson, C., & Seligman, M. E. P. (2004). Character strengths and virtues: A handbook and classification. Oxford University Press.

5. Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and  theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005

6. Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48. https://doi.org/10.1016/j.jpsychores.2008.09.002

7. Zahn, R., Garrido, G., Moll, J., & Grafman, J. (2009). Individual differences in posterior cortical volume correlate with proneness to pride and gratitude. Social Cognitive and Affective Neuroscience, 4(4), 317–326. https://doi.org/10.1093/scan/nsp013

‍