The Psychology of Gratitude

Gratitude is centered on appreciation for what you have. Feelings of gratitude affirm that those things are good, worthy, and meaningful. Those feelings strengthen relationships and ensure our survival—supporting others and being supported in return is crucial to our existence.

Research has found that the part of the brain known as the prefrontal cortex is responsible for feeling grateful. This part of the brain doesn’t fully develop until our mid-twenties, which could explain why kids struggle to thank grandma for that homemade sweater.

Gratitude may happen spontaneously but it is also a practice that can be cultivated. In fact, practicing it brings lasting changes to the prefrontal cortex. Studies show that when people make a habit of being thankful it produces positive emotions in themselves and others. 

This leads us to realize that gratitude is not only an emotion that can be experienced, but may also be a personality trait that can be formed. That’s important because psychologists have found that it can increase happiness and improve both mental and physical health.

Similar to how Cognitive Behavioral Therapy teaches people to eliminate negative thinking, studies show that gratitude reduces negative words and emotions. As a result studies have found grateful people are less likely to be depressed or suffer other mental health problems.

In fact, gratitude has been linked to lower rates of stress, pain, and insomnia as well as healthier relationships, better immune systems, and academic and professional success. It has been shown to improve mental resilience and one study suggests it even improves food choices.

Part of developing an attitude of gratitude is overcoming the materialistic and consumeristic nature of our society. Instead of focusing on always wanting more, begin by noticing the good things already present in your life. Focus on the many things you have—no matter how small.

There are many ways to cultivate gratitude. A popular tool is to journal each day something you are grateful for—whether you do so on paper, your electronic notes, or even photos on your phone. You may also try noticing three good things each day and their cause. 

You can also practice gratitude by reflecting on meaningful people in your life and what about them inspires you. Mental subtraction is another good tool, in which you imagine your life without some positive event or person. Doing so will help you realize the blessings you have.

One of the best things about gratitude is that it is a social emotion. In other words, it’s contagious. Having a grateful mindset will prompt those around you to notice their blessings. And all those positive emotions will snowball, improving your physical and mental health.