The Effects of Gratitude on Your State of Mind

By Drs. Blair & Rita Justice in Research on April 16th, 2009 / 5 Comments

Here are some reflections on what science has to say about gratitude, which has been called the “forgotten factor” in happiness research.

Psychologists Robert Emmons at the University of California at Davis, and Michael McCullough, at the University of Miami, are foremost researchers in field of gratitude. What they have learned so far is that gratitude is good for you, really good for you.

In an experimental comparison, people who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events (Emmons & McCullough, 2003). It doesn’t end there.

Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based). And there’s more. Young adults who practice a daily gratitude intervention (self-guided exercises) had higher levels of alertness, enthusiasm, determination, attentiveness and energy compared to the group that focused on hassles or thinking of how they were better off than others. The researchers keep adding to the list benefits that come from practicing gratitude.

Given all the benefits, how interesting it is that we designate only one day to giving thanks.

Heart and Soul
Researchers have found that when we think about someone or something we really appreciate and experience the feeling that goes with the thought, the parasympathetic – calming-branch of the autonomic nervous system – is triggered. This pattern when repeated bestows a protective effect on the heart. The electromagnetic heart patterns of volunteers tested become more coherent and ordered when they activate feelings of appreciation.

There is evidence that when we practice bringing attention to what we appreciate in our lives, more positive emotions emerge, leading to beneficial alterations in heart rate variability. This may not only relieve hypertension but reduce the risk of sudden death from coronary artery disease.

The more we pause to appreciate and show caring and compassion, the more order and coherence we experience internally. When our hearts are in an “internal coherence state,” studies suggest that we enjoy the capacity to be peaceful and calm yet retain the ability to respond appropriately to stressful circumstances.

Neurobiologically, gratitude is nested within the social emotions, along with awe, wonder, “elevation” and pride. It can be both practiced and experienced.

Soul and Serotonin
An example of practicing gratitude is volunteering to help others in return for having been helped. As an experience, it is felt in the same frontal regions of the brain that are activated by awe, wonder and transcendence. From these cortical and limbic structures come dopamine and serotonin, the chemicals for feeling good inside.

Gratitude, then, can be a total body experience and beyond – meaning the deepest and widest gratitude comes from the soul and that part of the brain – the amygdala – that registers “soul” experiences.

So when we look at snow-capped peaks or golden swatches of changing aspen or the Milky Way at night from high in the Rockies, our souls sing and our bodies are suffused with streams of dopamine and serotonin, the gifts of gratitude. In short, feeling gratitude and appreciation on a regular basis helps heal us at every level of our being.

Sometimes the poets point the way to gratitude more than the scientists who can demonstrate its benefit. Jane Kenyon was a poet who understood appreciation. Much of her life, until she died of leukemia in 1998, she suffered from bipolar disease, with severe depression.

Her poem, Otherwise , reflects her wisdom in appreciating and giving thanks for the ordinariness of life that we often take for granted until it’s taken from us. She must have been one of the exceptional healers this article describes.

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5 Responses to “The Effects of Gratitude on Your State of Mind”

  1. GregY Says:

    Practice of gratitude is firmly embedded in religious traditions, such as blessing before meals, etc. It is interesting that we seem to need a “permission” of science now to re-learn what we have practiced for millennium.

  2. wing Says:

    Re GregY’s comment, I think the gratitude in many traditional religions is often fear inspired (and is therefore ineffective).

    … and here’s a heartfelt gratitude for an article every other day that helps keep the doctor away…..

  3. Christa Roachell Says:

    I agree with emphasis on fear in religious teachings. It can definitely drown out a feeling of gratitude in the heart. But, that isn’t the case with all who seek and/or know a personal relationship with God. There is a big difference. I have seen, in my own experience that those who are spiritually minded in general are apt to be more grateful and more easily feel more grateful.


  4. Michael David Lawrience Says:

    I teach the positive effects of gratitude to teen girls – about 80 – at a therapeutic boarding school. I give them gratitude cards to pass along as well as involving them in gratitude circles. Sometimes we do gratitude circles when we hike in nature. This gives a double boost of positive hormones.

    Michael David Lawrience

    P.S. I am passing on your article on twitter and face book.

  5. THANKS TO YOU « A-Round Earth Says:

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