Understanding Gratitude and Why it’s Good for You
Gratitude often comes in forms we might not expect, like taking a second out of our day to appreciate the warmth of the sun or opening the door for a stranger. But what exactly is gratitude, and how can it promote our mental and physical growth?
Amanda Ashley, a Florida licensed mental health counselor, and the founder of Lit Session Holistic Integrative Wellness Inc., said gratitude is about being present and allowing positivity to enter your life.
“It’s not about denying hardship or pretending everything’s okay — it’s about finding the beauty that’s still here and allowing yourself to feel it,” Ashley said.
She recalled a time when she picked up lunch for her sons and discovered a stranger paid for her meal. When she went to thank the stranger, the woman placed her fist on her heart, smiled and winked.
“In that moment, I felt deeply seen and cared for … Gratitude has this ripple effect; it connects us to each other and to life in such a powerful way,” she said.
Lowering Stress, Anxiety and Depression
According to a study published in Einstein, a review of over 60 published studies on gratitude intervention (taking part in activities meant to create gratitude), showed participants felt increased gratitude, higher satisfaction with life, fewer anxiety and depression symptoms and more positive moods.
Whether it’s through writing in a gratitude journal or repeating a daily one-line reflection about what you’re grateful for, Ashley said gratitude can regulate our nervous systems. She has found that many clients who consistently practice gratitude feel less anxious, depressed and more at peace with themselves.
“It shifts focus from what’s missing or wrong to what’s steady and supportive,” she said. “That’s the gift gratitude gives — it expands our sense of belonging and calms the stress that weighs us down.”
According to an article by Ashley J. Smith, a licensed psychologist, expressing gratitude more frequently can prevent patterns of mental health spirals and negative thinking, which is often associated with depression and anxiety.
Improving Heart Health, Aging and Lifespan
Increased negative thinking, stress and anxiety are associated with high blood pressure, which puts individuals at a higher risk for a heart attack or stroke, according to the Centers for Disease Control (CDC).
By practicing gratitude and altering our mental state, we can reduce the risk of chronic stress by keeping our negative thoughts to a minimum. Lowering our stress levels, in turn, reduces the amount of cortisol we produce, helping to improve cardiovascular health, according to the Mayo Clinic.
Reduced cortisol levels support a stronger immune system and lifestyle, Ashley said, which can lead to longevity.
“When people regularly practice gratitude, they’re more likely to take care of their bodies too — things like eating better, moving more or resting when they need to,” she said. “It’s like the body responds to the mind’s shift. When we feel more at ease and connected, our physical health naturally benefits.”
Strategies to include gratitude more frequently in our daily lives include focusing on kind and thoughtful gestures, letting a friend know you are thinking of them, taking deep breaths in the morning, cooking dinner or smiling at a stranger.
Using gratitude to lower cortisol levels can also reduce the risk of aging and skin issues associated with high cortisol, which can lead to increased inflammation. Symptoms of inflammation can include acne, dryness, rashes, itching, wrinkles and accelerated signs of aging, according to an article by Westlake Dermatology.
Promoting Better Sleeping Patterns
In a study published in the Journal of Psychosomatic Research, psychologists examined over 400 adults of various ages, with 40% of them suffering from sleep disorders. The participants were requested to fill out questionnaires about gratitude and sleep.
The study showed that gratitude can be tied to falling asleep faster in addition to better and longer sleep.
Ashley said that without gratitude, we run the risk of constantly living in survival mode, instead of being able to engage in restful joy, connections and peace. This can lead to feelings of unhealthy comparison, anxiety or hopelessness.
“People often stay focused on what’s wrong, what’s missing or what they don’t have,” she said. “Physically, chronic stress shows up as tension in the body, poor sleep or health issues over time.”
Is Gratitude for Everyone?
Although some individuals find it easier than others, gratitude can be discovered within anyone, regardless of age, gender or challenges with self-doubt.
Teenagers often struggle with naturally expressing gratitude the most, Ashley said, because they are in a developmental stage that is more focused on independence and self-discovery. According to an article from Grateful Living, parents can teach their teens to show more gratitude by serving as a positive role model, celebrating small moments and achievements, exhibiting thoughtfulness and encouraging them to write thank you notes.
Older adults and children often have an easier experience with gratitude due to an increased amount of wisdom or the ability to become excited about small wonders or successes.
As we approach the holidays, take a moment to reflect on what you are most proud of. Thank yourself for the relationships you’ve created and celebrate small victories, even if it is a working air conditioner or a stunning outfit you put on that day. These moments of joy and gratitude often remind us there is still so much beauty waiting for us.