How being grateful can improve your health and make you happier.
Did you watch Oprah’s talk show when you were growing up?
I did, most days. While some of the shows weren’t for me I found her interview style to be welcoming and down to earth. She always seemed to get the best out of her guests.
There was one episode in particular that I watched a million years ago where she had Susan Sarandon and Goldie Hawn on as guests, who by the way, were and still are good friends. I can’t remember what the topic of the show was, but I remember they were having a conversation about what they did as women in their 50’s to make the world a better place. Susan Sarandon was talking about the nonprofit work she does all over the world, helping communities in need. She talked a lot about the mission of those organizations and how the money they raised was put to use. It was solid work.
Then came Goldie Hawn, who might have been sitting cross-legged wearing a flowing white dress—or at least that’s what I remember in my mind’s eye. She talked about making the world a better place by being nice to people. The audience was filled with “oohs” and “aahs.” Obviously, this had an effect on me too because all these years later, I still remember it.
What was fascinating to me was that audience was more intrigued, impressed, or excited—whatever the right emotion was—about being nice to people vs. traveling to third-world countries to provide services to communities in need.
The deduction I made was it’s just easier to be nice. It doesn’t cost anything, and it’s immediate gratification. Humans love immediate gratification.
Lately, I’ve been looking into the science behind gratitude and happiness. And you know what? The research is solid.
There is tons of research showing that random acts of kindness, like saying thank you or being grateful, trigger your brain to be positive throughout the day. Being kind, saying thank you, and being grateful actually start to rewire your brain in a more positive way that has an impact on one’s mental and physical health.
So maybe Goldie Hawn was on to something.
Here are some of the many benefits that being grateful has:
Encourages positive thinking
When we focus on what we're thankful for, our brain's tendency to dwell on frustrations, regrets, and worries may be significantly reduced. Gratitude can naturally shift our focus from what's lacking in our lives to what's abundant, which may help to cultivate a more positive mindset.
Improves overall mood
A regular gratitude practice may have long-lasting effects on mental health. Expressing gratitude may lead to higher happiness levels and increased wellbeing, which can be particularly beneficial for those struggling with depressive symptoms.
Helps manage stress
By shifting focus from what’s stressful in your life to what’s joyful, gratitude may help in reducing the physiological and psychological impacts of stress. This can possibly bring both temporary relief and effective long-term stress management.
Enhances resilience
The practice of gratitude not only has the potential to make us happier but also may make us more resilient in the face of adversity. By regularly acknowledging what we're thankful for, our brain may become better equipped at finding silver linings during tough times. It may enable us to bounce back quicker from stressful events and adapt to life's challenges with more optimism.
Improves self-esteem and reduces social comparisons
Regularly practicing gratitude may lead to an increased sense of self-worth. As we become more appreciative of our own lives and achievements, the need to compare ourselves to others may lessen. This is especially important in our social media-driven world, where constant comparison with others can lead to feelings of inadequacy.
Increases mental clarity and focus
Focusing on positives may reduce mental clutter, leading to clearer thinking and improved concentration. Plus, when we're grateful, we may be less likely to make impulsive decisions, which can lead to better long-term planning and more thoughtful decision-making.
Supports heart health
There's emerging evidence that gratitude may have direct heart-health benefits. Some studies suggest that gratitude can lead to a decrease in inflammatory biomarkers, lower blood pressure, and reduce the risk of heart disease. This may be due to the combined effects of reduced stress and improved lifestyle choices promoted by a grateful mindset.
Improves sleep quality
Studies have shown that people who practice gratitude consistently report better sleep quality, including falling asleep faster, improved sleep duration, and better sleep quality. Getting better sleep might be a result of gratitude helping reduce the racing thoughts and anxieties that often keep us awake at night, perhaps replacing them with a sense of calm.
Boosts the immune system
Positive emotions may strengthen the immune system and lead to better overall health.
Could reduce physical pain
The practice of gratitude may lower the perception of pain. By focusing on positive aspects and emotions, people practicing gratitude may experience less subjective pain. It can be particularly beneficial for those with chronic pain conditions, as it offers a non-pharmacological means of pain management.
Enhances empathy and reduces aggression
Grateful people may be more empathetic and less aggressive. Gratitude encourages us to consider the feelings of others, even in the face of negative feedback, which can lead to better conflict resolution and more harmonious relationships.
Builds deeper relationships through improved communication
In appreciating others and expressing our gratitude to them, our communication may become more positive and effective, leading to stronger relationships.
Encourages social connectivity
Practicing gratitude may make us feel more connected and less isolated, leading to a greater sense of belonging and community, which is essential for our social and emotional wellbeing.
If you had any questions about the effect that being grateful has, the evidence is clear. A great way to start is by keeping a grateful journal. Each morning write down (3) things you are grateful for, from small things to big ones. This triggers your day to be more grateful and positive throughout the day.
Next time you are feeling down, try stopping and thinking of a few things you are grateful and see how your mood changes.
