Gratitude: How Small Nods of Appreciation Can Improve Your Mental Health

Gratitude is a basic but powerful practice that has transformed countless lives- even Snoop Dogg when he thanked himself in his Hollywood Star acceptance speech.

As you may know, even the tiniest of habits and actions can affect our lives in drastic ways. And ways we certainly cannot fully comprehend at the beginning of a new practice or habit.

Beyond the cultural and social significance of connecting people and raising the vibrational frequency, the act of expressing gratitude has been scientifically proven to give measurable improvement in mental well-being, relationships, and overall life satisfaction.

Example: It started raining while I was riding a motorcycle home yesterday. I was only a few blocks away so I stuck it out… only to be soaked head to toe by the time I got there. I was irritated as I was wringing out my clothes and dripping all over the floor. But I took a deep breath and thought to myself, ‘Hey you know what, I’m grateful my phone didn’t get wet. Or my journal. At least I’m home where I have dry clothes.’

Even in the simplest form, the effects of gratitude are undeniable. Let’s unravel some of the science behind it and provide practical insights on how embedding this practice into your daily routine can make lasting change.

Gratitude can come in many forms. It could be a written note, a spoken word, or an act of kindness. But more than anything gratitude is a feeling or vibration we hold. These feelings activate various regions in the brain associated with well-being and fulfillment. Research in positive psychology has consistently shown that people who regularly practice gratitude experience a wide array of mental health benefits.

The feeling of gratitude is powerful on its own but increases exponentially when we express it- whether by writing it down or sharing it through words with those around us. Our brain releases dopamine and serotonin during this time, which are the “feel-good” neurotransmitters. These chemicals make us feel happier, more confident, and contribute to improved mood and lower stress levels.

Gratitude has also been linked to increased activity in the prefrontal cortex, which is the brain region responsible for emotional regulation, empathy, and decision-making.

Painless Injection: Tell one person every day that you appreciate them or are grateful for them or something they did- even a server at a restaurant who refills your water.

Stress and anxiety exist everywhere. Each corner of the globe, and in every socio-economic status. We all have work or financial situations to focus on, relationships to keep afloat or nurture, and societal or social expectations taking a toll on our mental health.

Gratitude can serve as a powerful antidote to these weight-bearing forces. By focusing on the positive aspects of our lives instead of what seems heavy, we can create a mental shift towards an optimistic outlook and recognition of what is right instead of what is wrong or could be better.

Life really does look better through rose-colored glasses.

A regular gratitude practice also aids in the reduction of symptoms of depression as well as some other low-vibe feels. The findings of a study by Dr. Robert Emmons, Ph.D., and Director of UC Davis found that individuals who engaged in gratitude exercises for just a few weeks all reported noticing significant improvements in overall mental well-being, as well as more likeliness in progression towards their goals. This also showed higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness, and energy.

Cultivating gratitude has consistently shown that it can be a proactive and effective strategy for enhancing mental resilience, preventing the onset of psychological distress, and enhancing feelings of overall happiness and joy.

Incorporating gratitude into mindfulness practices can deepen the impact of both in your everyday life. During meditation or moments of reflection, pause for a moment and intentionally focus your thoughts on one thing you are grateful for.

Take a moment and truly feel the appreciation inside of your being. This intentional gratitude practice enhances mindfulness, self-awareness, and creates more opportunity and space for feelings of contentment and inner peace.

Establishing rituals around gratitude is the easiest way to make it a consistent part of your daily routine.

Announce a time or place: ie: giving thanks before meals, or making a gratitude jar for notes of appreciation.

Setting aside a specific time each day for reflection, incorporating gratitude into your rituals ensures its regular presence in your life.

The Ripple Effect on Relationships

Gratitude is not confined to our own well-being and happiness; its effects extend to our relationships with others as well as with our relationship with the world around us.

Ever known a guy who just always seems to have a smile on his face, be in a good mood, or bring good energy to the room?

It’s certainly not because he’s a cynic and finds fault with everything and points out the negative. Most likely, whether he realizes it or not, he practices gratitude in his life in more ways than one- appreciating those around him, always seeing the bright side of things, or acknowledging that things could be worse, so might as well appreciate what he has.

When we express gratitude, we communicate to those around us that their actions and presence in our lives are meaningful and valued.

We also are sending out certain vibrations into the universe. This energy and these actions strengthen the bonds we have with the loved ones in our lives, as well as bring more of what we focus on into our lives.

Focusing on bills and bad vibes?

Flip that: let abundant and calm vibes flood through instead

In intimate and romantic relationships, gratitude has been shown to contribute to increased satisfaction in the relationship and longevity of it. Couples who express appreciation for each other not only experience higher levels of relationship satisfaction but also navigate conflicts more effectively throughout the course of their time together.

Gratitude acts as a buffer during challenging times, fostering resilience and promoting a positive emotional connection and therefore an easier time processing the difficult things life throws at us.

In the workplace, a culture that is injected with gratitude can transform the dynamics among team members as a group as well as individually. Large scale businesses and firms have recognized this and a booming ‘Workplace Wellness’ industry has since been created, with self-care and gratitude being a top focus of many systems and programs in place. Recognizing and appreciating the contributions of colleagues enhances collaboration, boosts morale, and creates a more positive work environment for all involved.

Leaders who express gratitude for individual contributions by their employees also inspire loyalty and commitment among their team members, as well as giving themselves a boost.

Remember: the person showing gratitude reaps the benefits first and foremost

The benefits of gratitude extend beyond the realm of mental and emotional wellbeing- they also have a positive impact on physical health as well. Chronic stress can manifest itself in various physical ailments and diseases, especially those related to the cardiovascular system and nervous system.

There is massive amounts of research that shows a lifestyle including self-awareness, gratitude, and mindfulness are critical in the reduction and even elimination of stress-induced ailments and diseases.

Gratitude has not surprisingly been linked to better sleep quality, reduced inflammation, and a strengthened immune system.

The cascade of physical and psychological benefits is incredible, and further and continuing research is substantiating these claims.

Overcoming Challenges with Gratitude

We all have our challenges, and practicing gratitude certainly does not mean ignoring or dismissing difficult situations or expecting that everything will be peachy keen or perfect. Instead, gratitude serves as a tool for reframing our perspective and finding silver linings even when everything seems out of whack and off track.

When we are faced with setbacks, acknowledging the lessons learned and then expressing gratitude for the knowledge and strength gained can contribute to a more resilient mindset.

Gratitude can also be a source of motivation during challenging times. By recognizing the progress we’ve made, even in the smallest doses, we can fuel our determination to overcome obstacles and continue moving forward.

This positive mindset becomes a guiding force, helping us navigate life’s caves, cracks, and crevasses with grace and resilience.

The smallest things can make an incredible impact.

Incorporating gratitude into our daily lives is not a temporary fix and it will not make all of your problems all better right away. It is a transformative practice that can lead to lasting change and a major improvement in your life as a whole- if you stick with it and make it a priority.

It’s like a gym membership: you have to use it to see results.

The key lies in consistency and a genuine commitment to cultivating a mindset of gratitude. It’s not just saying you are grateful, or writing a few things down here or there. It is a state of being.

Here's how to make gratitude a permanent aspect of your life.

Start Small:

Identifying one or two things you are grateful for each day. Maybe once when you get up. Once before bed. Starting small allows you to build the habit gradually and makes it more sustainable in the long run.

Be Specific:

When expressing gratitude, be specific about what it is you appreciate. Instead of generic statements, delve into the details of why you are grateful for a particular person, experience, or aspect of your life. (ie: ‘I’m grateful for my family,’ should be: ‘I’m grateful for my relationship with my sister and our ability to be open and honest with each other.’

Integrate into Daily Routine:

Find natural points in your day to incorporate gratitude. Perhaps while brushing your teeth you go over the people you are grateful for. Before meals, say thank you for wholesome food and your physical health. Before bedtime, do a gratitude rundown of the things you learned that day and that you appreciate the opportunity to grow. This integration makes it easier to remember and practice consistently.

Painless Injection: Set an alarm for a convenient time every day (on your way to work?) and take 30 seconds to have a moment of gratitude.

Reflect on Challenges:

During difficult times, intentionally seek out aspects for which you can be grateful. This reflective practice can help shift your focus from difficulties to opportunities for growth and personal expansion.

Example: I had a very challenging last year, and I am grateful for the opportunity I had to learn from these tough situations and separate myself from people and habits that no longer served me.

Share the Practice:

Encourage those around you to join in the practice of gratitude, or at least share your intention and new practices with those you care about.

Sharing the experience with friends, family, or colleagues will help to encourage a supportive community that reinforces the positive effects of gratitude in your life.

Beware: people in your life who are afraid of change or want company in their misery will likely become difficult or distant towards you. It is commonplace that once someone starts seeing the positive impact that gratitude has on their life, it is challenging to be around negative people or those who tend to find fault or put blame on others.

Is it Worth it?

In the condition of human existence, gratitude emerges as a thread that weaves together moments of joy, connection, and resilience among those of us who incorporate it into our journey. Its transformative power extends from our mental and emotional well-being to the very fabric of our relationships and physical health.

Two people can have the exact same experience or interaction, at the exact same time with the same human being in the same place, and perceive it completely differently.

One person may become frustrated or angry, holding onto those feelings as they leave the scene, while the other person just laughs it off and moves on with their life, choosing to see the positive. Which person do you want to be?

As we navigate the complexities of modern-day life, the practice of gratitude stands out as an opportunity to bring joy in simple positivity, guiding us towards a more fulfilling and meaningful experience.

Intertwining gratitude into our daily lives is not just a self-help strategy but a profound shift in perspective that can lead to lasting change and an expanded worldview. As we embrace the power of gratitude, remember that it is not only a gift we give to ourselves but also a ripple that extends outward, touching the lives of those around us- even those we don’t know.

Through mindfulness, gratitude and self awareness we discover the extraordinary within the ordinary, and in doing so, we transform not only our lives but the world we inhabit. So in my opinion, yes, it is very much worth it.