The science of gratitude and how it can affect the brain
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the science of gratitude and the important effects it can have on your brain. Plus, 13 benefits of practicing and expressing gratitude in your life.
Gratitude is a simple yet powerful practice that can transform our lives. Developing a heartfelt appreciation for what we already have can significantly alter our mental and physical wellbeing. Implementing a gratitude practice has the ability to reshape our brains, uplift our moods, and improve our overall quality of life.
Can practicing gratitude change the brain?
Gratitude has long been touted as a key to happiness. Neuroscience and psychology have begun to explore how gratitude can affect our brains and studies have shown gratitude can:
Boost feel-good chemicals
Regulate stress
Train our brain to be more attuned to positivity
Enhance neural connectivity in the parts of the brain associated with social bonding
Improve self-esteem
5 effects of gratitude on the brain
The brain has a remarkable ability to reorganize itself throughout our lives by forming new neural connections. This is known as neuroplasticity, and gratitude can play a significant role in what happens during this process.
1. Boosting neurotransmitter production
One of the most significant ways gratitude can impact our brain is by stimulating the production of dopamine and serotonin, two neurotransmitters often known as “feel-good” chemicals. When we express gratitude, our brain may release these chemicals, leading to feelings of happiness and contentment. This isn't just a temporary boost. Regular expression of gratitude may lead to long-term improvements in our overall mood and emotional state.
2. Regulating stress hormones
Expressing gratitude may also play a critical role in managing the body's stress response. When we focus on positive emotions associated with gratitude, our brain may reduce the production of stress hormones like cortisol. This may help to calm the nervous system, which could reduce feelings of anxiety or promote a sense of wellbeing.
3. Restructuring cognitive processes
Beyond the biochemical effects, gratitude can encourage the restructuring of our cognitive processes. It can help to promote a shift in our mindset from negative to positive thinking, by focusing more on the good in our lives. It’s a shift that may even create lasting changes in how we perceive and interact with the world around us. By regularly practicing gratitude, we can help train our brains to be more attuned to positivity.
4. Enhancing neural connectivity
Each expression of gratitude may reinforce neural pathways associated with positive emotions. Over time, these pathways can become stronger, making feelings of gratitude and happiness more accessible and frequent.
5. Improving brain function in critical areas
Studies using fMRI scans (scans of the brain that show how it functions) have shown that gratitude may activate several critical areas of the brain, including the prefrontal cortex, which is responsible for decision-making, emotional regulation, and empathy. This activation may bring immediate feelings of contentment and could also contribute to the long-term improvement of cognitive functions associated with these areas of the brain.
The 13 benefits of gratitude for your health and wellbeing
Recognizing the good in daily life can help make us feel happier and healthier in many ways. By practicing gratitude, we may enrich our lives by opening ourselves to a world of positive experiences.
1. Encourages positive thinking
When we focus on what we're thankful for, our brain's tendency to dwell on frustrations, regrets, and worries may be significantly reduced. Gratitude can naturally shift our focus from what's lacking in our lives to what's abundant, which may help to cultivate a more positive mindset.
💙 Begin your gratitude journey with Tamara Levitt’s 7 Days of Gratitude series for an introduction to finding joy and allowing appreciation to flourish.
2. Improves overall mood
Regular gratitude practice may have long-lasting effects on mental health. Expressing gratitude may lead to higher happiness levels and increased wellbeing, which can be particularly beneficial for those struggling with depressive symptoms.
💙 Practice gratitude to help you generate positive feelings in the morning during this Gratitude for the Day meditation.
3. Helps manage stress
By shifting focus from what’s stressful in your life to what’s joyful, gratitude may help in reducing the physiological and psychological impacts of stress. This can possibly bring both temporary relief and effective long-term stress management.
💙 Relieve stress by shifting your thoughts to more positive ones with the help of this meditation, Quieting the Mind and Body.
4. Enhances resilience
The practice of gratitude not only has the potential to make us happier but also may make us more resilient in the face of adversity. By regularly acknowledging what we're thankful for, our brain may become better equipped at finding silver linings during tough times. It may enable us to bounce back quicker from stressful events and adapt to life's challenges with more optimism.
💙 Strengthen the habit of gratitude by practicing a Gratitude Countdown during the Daily Calm.
5. Improves self-esteem and reduces social comparisons
Regularly practicing gratitude may lead to an increased sense of self-worth. As we become more appreciative of our own lives and achievements, the need to compare ourselves to others may lessen. This is especially important in our social media-driven world, where constant comparison with others can lead to feelings of inadequacy.
💙 Keep it playful by adding The Gratitude Game into your daily routine.
6. Increases mental clarity and focus
Focusing on positives may reduce mental clutter, leading to clearer thinking and improved concentration. Plus, when we're grateful, we may be less likely to make impulsive decisions, which can lead to better long-term planning and more thoughtful decision-making.
💙 Learn to Slow the Swirl in Your Mind to free yourself from the negative thoughts and spiral.
7. Supports heart health
There's emerging evidence that gratitude may have direct heart-health benefits. Some studies suggest that gratitude can lead to a decrease in inflammatory biomarkers, lower blood pressure, and reduced risk of heart disease. This may be due to the combined effects of reduced stress and improved lifestyle choices promoted by a grateful mindset.
💙 Breathe Gratitude to honor the miracle that is your body in this Daily Calm session.
8. Improves sleep quality
Studies have shown that people who practice gratitude consistently report better sleep quality, including falling asleep faster, improved sleep duration, and better sleep quality. Getting better sleep might be a result of gratitude helping reduce the racing thoughts and anxieties that often keep us awake at night, perhaps replacing them with a sense of calm.
💙 Drift off with a sense of gratitude and appreciation with Gratitude Body Scan for Sleep.
9. Boosts the immune system
Positive emotions may strengthen the immune system and lead to better overall health.
💙 Explore more about the science of being grateful during The Gratitude Trick session of the Daily Jay.
10. Could reduce physical pain
The practice of gratitude may lower the perception of pain. By focusing on positive aspects and emotions, people practicing gratitude may experience less subjective pain. It can be particularly beneficial for those with chronic pain conditions, as it offers a non-pharmacological means of pain management.
💙 Broaden Your Gratitude by learning a more expansive approach to appreciation during the Daily Jay.
11. Enhances empathy and reduces aggression
Grateful people may be more empathetic and less aggressive. Gratitude encourages us to consider the feelings of others, even in the face of negative feedback, which can lead to better conflict resolution and more harmonious relationships.
💙 Discover how Empathy plays a role in gratitude and how you can create space in your life for both.
12. Builds deeper relationships through improved communication
In appreciating others and expressing our gratitude to them, our communication may become more positive and effective, leading to stronger relationships.
💙 Try this four-part series on Meaningful Practice for Meaningful Friendships to help cultivate deeper connections and gratitude.
13. Encourages social connectivity
Practicing gratitude may make us feel more connected and less isolated, leading to a greater sense of belonging and community, which is essential for our social and emotional wellbeing.
💙 Connect with joy by tapping into gratitude and living A Grateful Life during the Daily Calm.
The science of gratitude FAQ
Is gratitude scientifically proven?
The effects of gratitude on mental and physical health have been extensively studied and documented. Scientific research has shown that gratitude may improve wellbeing, increase resilience, enhance relationships, and even positively impact physical health. These studies provide compelling evidence that gratitude may bring real health benefits.
What are the 4 A's of gratitude?
The four A’s of gratitude represent the key aspects of practicing gratitude effectively.
Appreciation: Actively recognizing and valuing the positive aspects and people in your life
Acknowledgement: Consciously acknowledging the good things and feeling thankful for them
Admiration: Admiring the qualities, skills, or achievements of others and yourself
Affection: Showing love and fondness for the people and things that positively impact your life
How does gratitude rewire the brain?
Gratitude may have the power to rewire the brain, possibly by reinforcing positive neural pathways and diminishing the prominence of negative thoughts. This rewiring could possibly occur through a process called neuroplasticity, where the brain changes in response to experiences. Regular practice of gratitude may strengthen the connections in the areas of the brain associated with positive emotions and weaken those tied to negative emotions, possibly leading to a more optimistic and resilient mindset.
What are the 3 types of gratitude?
Gratitude for people: Being thankful for the people in your life, like family, friends, colleagues, or even strangers who have helped you or left a positive impact
Gratitude for things: Appreciating material possessions, comforts, or conveniences that enhance your life
Gratitude for experiences: Valuing the experiences you've had, from simple pleasures to major life events, and the lessons they've taught you
Why is gratitude important?
Gratitude is important because it can transform our lives. It's not just about feeling happy in the moment, but creating a lasting positive impact on our mental and physical health. Practicing gratitude may improve our mood, enhance our relationships, or even lead to better physical health. It helps us focus on the positive, which can change how we experience life and interact with others. In short, gratitude is a simple, yet powerful, tool for possibly creating more joy and fulfillment from what we already have in our lives.
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