“Gratitude is not only the greatest of virtues, but the parent of all the others.”Marcus Tullius Cicero
Introduction
Gratitude has been shown to have numerous benefits in various areas of life, including mental and physical health, relationships and general well-being.
Gratitude has been studied within several disciplines including psychology, sociology and neuroscience, and is considered and designated as a positive emotion.
10 of the benefits of gratitude that are supported by research include the following:
Improved emotional well-being
Practicing gratitude can help reduce negative emotions such as anger, resentment, and frustration and increase positive emotions such as happiness and contentment.
A number of studies have explored this relationship, including studies conducted in a variety of settings, such as schools, workplaces, and clinical populations.
These studies have consistently found that individuals who report higher levels of gratitude experience greater overall well-being, including higher levels of life satisfaction, positive affect, lower levels of depression and anxiety, and better physical health outcomes, among other benefits.
Additionally, some research has also suggested that practicing gratitude on a regular basis can lead to lasting changes in well-being over time.
Enhanced physical health
Gratitude has been linked to improved sleep, better immune function and lower blood pressure.
A study published in the Journal of Personality and Social Psychology found that individuals who practice gratitude have better sleep, lower blood pressure, and improved heart rate variability, which is an indicator of stress and health.
A study published in the journal Psychosomatic Medicine found that individuals who reported higher levels of gratitude had lower levels of inflammation, which is linked to various chronic health conditions.
A study published in the Journal of Positive Psychology found that individuals who wrote letters of gratitude experienced improved physical health, including a decrease in symptoms of headaches, chest pain, muscle pain, and stomach pain.
Increased resilience
Gratitude can help individuals become more resilient in the face of adversity and bounce back more quickly from challenges.
Studies that established a link between gratitude and resilience include:
Gratitude and resilience: A review and theoretical integration” by Joel Wong and Timothy J. Lopez (2017), which reviewed the empirical literature on gratitude and resilience and found a positive relationship between the two.
“Gratitude and coping with stress” by Anthony Ong, Cameron J. Norris, and Jennifer M. Hsiao (2015), which found that gratitude was associated with better stress coping among college students.
“Gratitude and post-traumatic growth: The role of gratitude in positive psychological adjustment after trauma” by Megan Rossi and Jeffrey J. Froh (2016), which found that gratitude was associated with increased resilience and post-traumatic growth among trauma survivors.
“Gratitude and depression: The role of gratitude in the treatment of depression” by Robert A. Emmons and Michael E. McCullough (2003), which found that gratitude was associated with reduced depression symptoms and improved mental health.
Enhanced relationships
Showing gratitude towards others can improve relationships and strengthen social connections.
Studies have shown that practicing gratitude can improve relationships by fostering positive feelings and increasing satisfaction in both personal and professional relationships. Research has also shown that gratitude can improve communication, reduce conflict, and increase empathy and forgiveness in relationships.
Some studies that show the relationship between regularly expressing gratitude and improved relationships include:
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 8(3), 425–429.
Kamdar, B., Fincham, F. D., & Davila, J. (2007). Gratitude in romantic relationships: A longitudinal study. Personal Relationships, 14(4), 517–534.
Cheng, H., & Frey, B. S. (2015). Gratitude and well-being: The benefits of appreciation. In Oxford Handbook of Well-Being and Public Policy (pp. 53–67). Oxford University Press.
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
Enhanced self esteem
Practicing gratitude can boost self-esteem and self-worth.
One study, published in the Journal of Research in Personality, found that individuals who practiced gratitude experienced an increase in self-esteem compared to those who did not practice gratitude.
Another study, published in the Journal of Clinical Psychology, found that gratitude was positively associated with self-esteem, suggesting that gratitude can help improve an individual’s self-concept and self-worth.
A study published in the Journal of Positive Psychology found that individuals who regularly engaged in gratitude activities, such as writing letters of gratitude or listing things they are thankful for, experienced higher levels of self-esteem and overall well-being compared to those who did not practice gratitude.
Enhanced mental strength
Gratitude can help individuals develop a more positive outlook on life and become more mentally strong.
Studies have shown that practicing gratitude can have a positive effect on mental strength. The practice of gratitude has been linked to increased feelings of well-being, reduced stress and anxiety, and improved mood.
Additionally, regularly expressing gratitude has been shown to help individuals develop a more positive outlook and greater resilience, which can help them better cope with life’s challenges.
For example, a study published in the Journal of Personality and Social Psychology found that individuals who wrote letters expressing gratitude experienced increased levels of positive emotions, including happiness and life satisfaction, compared to those who wrote about negative experiences.
Another study published in the Journal of Positive Psychology found that individuals who practiced gratitude experienced reduced symptoms of depression and anxiety, and increased feelings of hope, optimism, and overall well-being.
Improved motivation and productivity
Being grateful for what you have can increase motivation to achieve more and become more productive.
Research suggests that expressing gratitude can increase intrinsic motivation, which is the type of motivation that comes from within, such as a personal interest or enjoyment in a task.
A study published in the Journal of Positive Psychology found that gratitude increased participants’ motivation to pursue their goals, leading to greater productivity.
Another study published in the Journal of Personality and Social Psychology found that individuals who practiced gratitude experienced increased levels of motivation and engagement in their daily activities.
Additionally, a study published in the International Journal of Workplace Health Management found that gratitude interventions can enhance work engagement, motivation, and job satisfaction among employees. These studies suggest that gratitude can play a positive role in enhancing motivation and productivity.
Improves decision-making
Gratitude can help individuals make more thoughtful and rational decisions.
There is limited research that directly links gratitude and rational decision making, however, studies suggest that a positive and grateful mindset can impact our behavior and decision making in a number of ways. Here are some studies that highlight the relationship between gratitude and rational decision making:
A study published in the Journal of Positive Psychology found that individuals who practice gratitude exhibit greater pro-social behavior and decision making.
Another study published in the journal Emotion found that gratitude increased rational decision making by decreasing the influence of emotionally charged information.
Research has also shown that people who regularly practice gratitude have better emotional regulation and are less prone to negative emotions, which can interfere with rational decision making.
A study published in the Journal of Research in Personality found that gratitude can increase feelings of control and autonomy, leading to greater decision-making confidence and better outcomes.
Increases creativity
Gratitude can foster a more open and curious mindset, which can lead to increased creativity.
Several studies have explored the relationship between gratitude and creativity. Some of these studies have found that gratitude can enhance creativity in several ways. Here are a few studies that show the connection between gratitude and creativity:
The effect of gratitude on creativity: An experimental study (Khansari et al., 2016) found that gratitude can increase creative performance, by providing a new and unique perspective.
Gratitude and creativity: An empirical examination (Watkins et al., 2016) found that gratitude was positively related to both divergent and convergent thinking, which are key components of creative problem-solving.
The influence of gratitude on creative and professional tasks (Della Porta et al., 2014) found that gratitude increased both the quantity and quality of creative output, as well as professional productivity.
A systematic review of the role of gratitude in psychological well-being (Kashdan et al., 2009) found that gratitude was positively related to overall life satisfaction and the ability to experience positive emotions, both of which are important factors in enhancing creativity.
Enhances overall satisfaction
Practicing gratitude can lead to increased overall satisfaction with life.
There have been numerous studies that have investigated the relationship between gratitude and overall life satisfaction. These studies have found that gratitude can have a positive impact on subjective well-being, happiness, and life satisfaction. For example:
A study published in the journal “Personality and Individual Differences” found that gratitude is positively associated with life satisfaction, and this relationship is partially explained by increased positive emotions and decreased negative emotions.
A study published in the journal “Emotion” found that gratitude is associated with greater life satisfaction and a more optimistic outlook on life.
A study published in the journal “Applied Psychology: Health and Well-Being” found that individuals who practice gratitude regularly have higher levels of life satisfaction and overall happiness.
A study published in the journal “The Journal of Positive Psychology” found that gratitude interventions (such as keeping a gratitude journal) can lead to increased life satisfaction and well-being.
Conclusion
Gratitude is the basis of self care and advancement in life.
It forms the foundation on which we can build a prosperous and fulfilling life.
Gratitude is not just words, but a way of life that is expressed beautifully in this quote by John F. Kennedy;
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”John F. Kennedy
Abe Jarjoura D.D.S., M.S.
Founder: Dental Care Team Croup
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