Gratitude is a trait we often associate with Thanksgiving coupled with family gatherings pumpkin pie and turkey. It’s the time of year we reflect on our blessings and give thanks.

Although setting aside a specific time of the year to express thankfulness is important studies show us that a daily attitude of gratitude can have a profoundly positive impact on our health. Recently coined as “gratitude intervention” this trait is quickly moving outside of its traditional moral realms into that of the therapeutic. Many practitioners team it with mindfulness therapy and recommend gratitude intervention as a part of daily meditation.

Merriam Webster defines gratitude as a feeling of appreciation or thanks. Most often this feeling is experienced when we are the beneficiaries of human goodwill but it can also be a response of thankfulness for provision relationships and any perceived blessing. It is easy for human nature to focus on the tragedies disorder injustice and problems we face. When we identify difficulty we are driven to find solutions. But gratitude is born from turning our attention toward that which is “right” around us despite the presence of wrongdoing or troubles. Gratitude has a mind fixed on positive thoughts and seeks to find the good in every situation. An attitude of gratitude seems to be contagious meaning its therapeutic benefit can spread beyond our individual lives to change entire communities.

On the surface gratitude may seem like little more than an involuntary emotion but we are beginning to see that conscious decisions to be grateful can actually change our attitude to create the emotion of gratitude. Neuroplasticity seems to be a key component of this developed character trait. 

Research confirms that gratitude is biological and rooted in brain activity. Our genetics the amount of gray matter in our brain and emotional triggers can cause varying degrees of gratitude in individuals. In a study of the neural correlates of gratitude twenty-six participants were shown several scenarios of Holocaust survivors receiving acts of human goodwill. Participants were asked to rate how much gratitude they felt if they envisioned themselves in the same situations and as recipients of the human goodwill shown to these survivors. The ratings of gratitude were then compared to the participant’s brain activity using functional magnetic resonance imaging (fMRI). Gratitude ratings correlated with “activity in regions of the brain linked to reward and moral cognitive processes including relief from removing stressors subjective value judgments fairness and economic decision making and processes of self-reference.” These same regions of the brain are active when we make moral decisions and experience empathy as well as the rewards of social interactions and pain relief from social support. 

If gratitude involves neural activity then exercising those neural pathways through gratitude intervention activates and enhances those regions of our brain associated with a sense of well-being which improves our health. 

Another study investigated the reasons why individuals reporting greater levels of gratefulness also report fewer physical ailments less stress and better sleeping habits. Degrees of gratitude psychological and physical health measures participation in healthy activities and a willingness to seek help for health concerns were evaluated in a study of 962 adults. Across all age spans gratitude correlated with better physical health. Further positive physical health outcomes were associated with better psychological health. And those with better psychological health were more likely to participate in healthy activities and seek help for health concerns. These outcomes are associated with better sleep patterns and reduced stress. Therefore gratefulness can be fuel to fire up health initiatives that can address some our largest health concerns – insomnia and stress.

Stress and insomnia are inarguably two of the biggest giants we face in our battle for better health. Gratitude intervention may be one therapy that could be implemented more frequently to reduce stress and improve sleep. In a study of 102 healthcare practitioners those who maintained a work-related gratitude diary over 4 weeks reported fewer depressive symptoms and a decline in perceived stress. Other studies support the use of gratitude intervention to reduce depression and stress while increasing measurements of happiness. As gratitude improves depressive mood states and enhances daytime energy it improves quality of sleep. These effects seem to be rooted in both cardiovascular and neuroendocrine functions including a reduction in diastolic blood pressure and increasing feelings of well-being and optimism.

Gratitude intervention is simple and effective. It is most commonly employed by keeping a gratitude journal in which one records items (people events circumstances provisions) they are thankful for. Often this is best accomplished in the morning to help establish an attitude of gratefulness for the day. Sometimes it is recommended as an activity to complete before bed to reduce anxious thoughts and improve sleep. Gratitude intervention can also be included in meditation by dedicating some time to reflection on gratitude. Most importantly gratitude is something everyone can practice at any time and in any place. Simply take a moment and reflect on something you’re thankful for.