Neuroscientists have discovered that gratitude stimulates the release of dopamine and serotonin, the “feel-good” neurotransmitters.
What is gratitude and what does it mean to be thankful?
Gratitude is more than just a fleeting feeling of thankfulness; it's a powerful emotion that can transform our lives in profound ways. At its core, gratitude is the practice of recognizing and appreciating the good in our lives, whether it's the kindness of others, the beauty of nature, or the simple joys of everyday moments. This seemingly simple act of acknowledging what we are thankful for holds the potential to significantly enhance our health and happiness.
Research has shown that gratitude can lead to improved mental well-being by reducing stress, increasing feelings of joy, and fostering a sense of
contentment. Moreover, its benefits extend beyond the mind, positively impacting physical health by boosting the immune system, lowering blood pressure, and even promoting better sleep. By cultivating a mindset of gratitude, we open ourselves to a world of positivity and resilience, paving the way for a healthier and happier life.
My Personal Journey With Gratitude
Personally, I believe that my own gratitude has helped my multitude of chronic illnesses. Several years ago I decided to use my creative skills to make some kind of way to teach my daughter about gratitude. Over the years we made thankful turkeys, thankful trees, used an actual pumpkin that we wrote on daily of 1 thing we were thankful for. This year we are doing something a little different, each day we are coloring in a book I found called: Thankfulness to Color, Gratitude to live and color by Zoe Ingram (Affiliate link).
The Ripple Effect of Gratitude
The 2000 movie called Pay It Forward with Helen Hunt, Haley Osment and Kevin Spacey in it. Gratitude and doing things for others where you so call pay it forward, doing nice things for others changes your mindset. Once you start thinking about others and have gratitude it makes you feel better both emotionally and physically. Gratitude is truly a powerful force that can transform our lives in so many positive ways.
Scientific Evidence and Expert Opinions:
Gratitude can improve both mental and physical health
Neuroscientists have discovered that gratitude stimulates the release of dopamine and serotonin, the “feel-good” neurotransmitters. These chemicals act like natural antidepressants, elevating mood and creating a sense of contentment. Unlike fleeting pleasures, the effects of gratitude are enduring because they reshape neural pathways over time. The more you practice gratitude, the more your brain adapts to notice and savor positive experiences.
Gratitude also reduces activity in the amygdala, the brain’s fear center, which is often overactive in times of stress and anxiety. By quieting this region, gratitude allows you to step out of fight-or-flight mode and into a calmer, more reflective state. The result is a brain that becomes more resilient, less reactive, and more capable of joy. Research consistently shows that people who practice gratitude experience higher levels of life satisfaction, optimism, and resilience.
Gratitude reduces depression and anxiety, helping individuals find light in moments of darkness. It provides a buffer against negative emotions, not by ignoring pain but by balancing it with appreciation for what remains good. The effects of gratitude are not confined to the mind and emotions—they extend deeply into the body. Studies reveal that grateful individuals sleep better, have stronger immune systems, and even live longer.
Gratitude reduces levels of cortisol, the stress hormone that can wreak havoc on the body when chronically elevated. By lowering stress, gratitude protects the heart, balances blood pressure, and reduces inflammation. Even simple acts, like pausing each day to reflect on three good things, can create measurable improvements in mood and resilience. What matters most is consistency. Gratitude is like a muscle—the more you exercise it, the stronger it becomes. [1]
Research on Longevity: Gratitude Has An Important Impact On Our Health
Psychologist Lauren Alexander, PhD, says “it’s something we should strive to include in our day-to-day lives year-round — whether that be in our friendships, our relationships, our physical activities or even during the quiet moments we have time to ourselves”. “There is research out there that practicing gratitude can help lower blood pressure, help build a stronger immune system and even help with certain treatment outcomes,” adds Dr. Alexander.
In a systematic review of 19 studies involving nearly 3,000 participants from 2005 to 2023. In that review, researchers identified that gratitude not only promotes mental health and healthy habits, but it also improves cardiovascular outcomes. Dr. Alexander. “But if we can get in the habit of being grateful every day, even about the small things that make us feel good about ourselves and the world around us, we can create better lives for ourselves.” [2]
Gratitude enhances health, brings happiness — and may even lengthen lives By Maureen Salamon, Executive Editor, Harvard Women's Health Watch Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing. "Gratitude has been one of the most widely studied activities contributing to well-being, but we couldn't find a single prior study that looked at its effects on mortality and longevity, much to our surprise," says Tyler VanderWeele, co-author of the new research. Published July 2024 in JAMA Psychiatry, the new study drew on data from 49,275 women enrolled in the Nurses' Health Study. Their average age was 79. In 2016, participants completed a six-item gratitude.
What did the researchers find? Participants with gratitude scores in the highest third at the study's start had a 9% lower risk of dying over the following four years than participants who scored in the bottom third. "A 9% reduction in mortality risk is meaningful, but not huge," VanderWeele says.
"But what's remarkable about gratitude is that just about anyone can practice it. Anyone can recognize what's around them and express thanks to others for what's good in their life. We know that gratitude makes people feel happier. That in itself has a small effect on mortality risk," he says. "Practicing gratitude may also make someone a bit more motivated to take care of their health. Maybe they're more likely to show up for medical appointments or exercise. It may also help with relationships and social support, which we know contribute to health." [3]
Action Steps
An easy way to bring more gratitude into your family life is to write down or ask your kids three things they are grateful for daily. Keeping a daily gratitude journal, writing gratitude cards and letters and expressing thanks verbally or through acts of kindness. This holiday season, take a moment before eating your holiday meal and go around the table sharing what you are grateful for. Not only will you feel good but you will learn more about those important to you. Your relationships will be enhanced by spreading your gratitude.
Ready To Feel Better?
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Schedule your consultation with a coach today and discover how having someone who truly understands fibromyalgia can make all the difference.
[1] https://www.sciencenewstoday.org/ How Gratitude Improves Your Health and Happiness
[2] https://health.clevelandclinic.org/ The Power of Gratitude and How It Can Improve Your Health
[3] https://www.health.harvard.edu/blog Gratitude enhances health, brings happiness — and may even lengthen lives - Harvard HealthAbout Ann Garner
Ann has lived with fibromyalgia for 25 years and is a single mom to a neurodivergent teen with fibro and ME/CFS. Along with supporting an aging parent she knows the challenges of losing a career and applying for disability. After leaving an abusive relationship and healing generational trauma, she empowers others to live their best life with fibromyalgia. Diagnosed with ADHD as an adult, Ann helps fibro moms reduce pain and thrive beyond expectations.
Photo by Ann Garner
