The Top 10 Scientific Benefits of Gratitude
July 2, 2021 by Matt O’Grady https://www.dralamountain.org/10-scientific-benefits-of-gratitude/
Gratitude as a state of thankfulness is not a new concept. Most of us were taught as children to say, “thank you,” to express gratitude. Most of us understand that it’s good to be grateful for what we have. Over the past 20 years, scientists and psychologists have examined measurable benefits of gratitude. It turns out, feeling grateful isn’t just a self-help cliché. The latest scientific evidence is now revealing that practicing gratitude on a daily basis is not only useful but physically and psychologically transformative. Compiled below is a list of ten scientific based benefits of gratitude.
Gratitude has positive, lasting effects on the brain.When a person feels the positive emotions of gratefulness, brain structures actually change. MRI scans show the medial prefrontal cortex of the brain lights up, This part of the brain is responsible for feelings of reward, morality, social connections, and the ability to recognize positive events and experiences. Gratitude actually creates new neural pathways in these zones. Repeated practice of having gratitude strengthens our ability to revisit positive experiences and their emotional benefits over time. The more you practice gratitude, the easier it is to enter a grateful state of mind.
Gratitude boosts the immune system. Feeling grateful for the circumstances in our lives, through the ups and downs, increases our optimism about our present and future. Immunology is now revealing that optimism boosts our immunity by increasing our red blood cell count. Researchers at the University of Kentucky and Utah found that certain law students under stress who indicated higher levels of optimism had more disease-fighting cells in their bodies. In addition to these fortifying cells, thankfulness promotes better sleep and lower levels of stress, two key factors in healthy immune function.
Gratitude reduces stress, anxiety, and depression. In addition to altering the structure of the brain, gratitude also activates useful emotional zones in the prefrontal cortex. But equally amazing is gratitude’s effect on the body’s physiology. Gratefulness activates healing emotions of positivity and optimism and our brain releases a surge of “feel-good” chemicals and hormones like dopamine, serotonin, and oxytocin. These surges enhance mood and ease anxiety. There is evidence that gratitude practice abates the symptoms of clinical depression and PTSD over time. In conjunction with professional services or medications, incorporating thankfulness as a daily habit can operate like a natural antidepressant.
Gratitude promotes long-lasting happiness. Feeling grateful for what we have promotes feelings of optimism and positivity. When we are able to see our situation in a positive light, negative thoughts will start to fall away. As we express gratitude, pervasive negative thinking that sometimes plagues our mind lessens. The more we practice appreciating our lives, the easier it becomes to feel content.
Gratitude creates and strengthens relationships. Studies show that when we feel grateful, it benefits everyone around us. We are more inclined to spread the positivity to others, to be more generous, and display more gratitude. Our empathy is enhanced. This promotes social bonds and strengthens the relationships we already have. It is even shown to make us more prosocial in future interactions.
Gratitude reduces chronic pain. This almost sounds too good to be true, but various studies on the physical effects of gratitude are proving this. The Journal of Health Psychology recently published on such study where participants who expressed gratitude reported less inflammation, fatigue, and anxiety. The mental benefits of practicing more appreciation and positivity reduced physiological stress in the body—a significant cause of chronic pain.
Gratitude improves sleep. Whether it’s intrusive, anxious thoughts or chronic pain keeping us up at night, feeling grateful before bed can help. According to Professor Robert Emmons, a leading expert in psychology of gratitude and the author of Thanks! How Practicing Gratitude Can Make you Happier, focusing on what you’re thankful for just a few minutes before bedtime can provide an extra 30-minutes of quality sleep. Relaxing our minds and reducing negative thinking calms the nervous system, allowing us to fully enter REM and get true restorative rest.
Gratitude helps us live mindfully. The National Science Foundation reports that out of our 12,000 to 15,000 daily thoughts roughly 80% of these are negative. Negative thinking takes us out of the joys of the present moment and causes us lose focus on the positive aspects that are surrounding us. Developing the ability to notice beauty around us and being thankful for our current situation brings us back to the present. In this way, we can be more mindful of our words, thoughts, relationships, and choices.
Gratitude promotes exercise and healthy habits.While many epidemiological studies on the connection between healthy living and gratitude are correlational, there is promising evidence that gratitude makes us healthier. In general, these studies show that people who regularly experience feeling grateful report less physical pain, and exercise more frequently. They also display better self-care habits like regular doctor visits and better nutrition. While we can still wonder whether the chicken came before the egg, these studies are showing that gratitude practices feed into a healthy, active lifestyle.
Gratitude improves our self-esteem.Gratitude has an almost magical ability to boost our self-esteem and sense of worth. Showing gratitude takes us out of the scarcity mindset, where we never feel we have enough. People who get stuck in a scarcity mindset often feel like bad events and situations keep happening to them, or that the world is against them. When we cultivate a thankful mindset, we start to notice the abundance around us. We begin to believe we are worthy of happiness, love, and joy. When we are truly grateful, we recognize that we already have everything we need.
Watch this teacher practice gratitude with her students: https://www.tiktok.com/@themissrproject/video/7082045216361893162
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