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how does gratitude help mental health?

How Practicing Gratitude Can Boost Your Mental Health

In today's stressful world, anxiety, depression and other mental health issues are increasingly common. While professional help is important, there are also simple, everyday habits that can improve your state of mind. One powerful practice backed by research is expressing gratitude. Cultivating feelings of thankfulness can profoundly enhance mental health and wellbeing in multiple ways.

What the Research Says About Gratitude and Mental Health

  • Studies show gratitude has a number of positive effects:
  • Lowers stress hormones like cortisol
  • Decreases inflammation which can lead to chronic health issues 
  • Lessens anxiety and depression symptoms
  • Improves sleep quality and duration
  • Boosts motivation and feelings of optimism
  • Strengthens relationships through appreciation
  • Increases empathy and compassion for others
  • Improves self-esteem 
  • Enhances overall mental wellbeing and life satisfaction

Robert Emmons, a professor at UC Davis and pioneering researcher on gratitude, found that people who regularly practiced gratitude had 25% fewer health complaints. Other studies report those keeping gratitude journals exercised more regularly, had fewer symptoms of illness, and felt happier and more optimistic overall.

How to Cultivate Gratitude In Your Daily Life

Taking steps to regularly express thankfulness, even for small things, can rewire your brain's perspective and response to stressful situations. Here are simple ways to make gratitude a daily habit:

Keep a gratitude journal

Jot down 2-3 things you're grateful for every morning and evening. This trains your brain to look for positives.

Write thank you notes

Send notes or emails to express gratitude to loved ones. Feelings of appreciation will grow. 

Give compliments

Thank people you encounter for their help or kindness. Notice details.

Say grace

Pausing before meals to give thanks for food trains you to see abundance. 

Share your gratitude

 Post about gratitude on social media to inspire others.

Meditate on gratitude

 Spend a few minutes focusing on and appreciating people, experiences or possessions you’re grateful for. 

Pray with gratitude

 If religious, incorporate gratitude into your prayers. Thank God for health, loved ones and blessings.

3 Benefits of Daily Gratitude Practice


Committing to regular gratitude practices like journaling or meditating on thankfulness can produce remarkable benefits:

1. Reduced Anxiety and Depression

Focusing on your blessings rather than sources of fear or lack counteracts the negativity bias of your brain. This limits worrying and eases anxious thoughts.

2. Improved Relationships

Showing genuine appreciation for loved ones through gratitude makes relationships warmer and more affectionate. Gratitude helps move past taking people for granted.

3. Increased Optimism and Resilience

Focusing on reasons to be grateful gives you a more upbeat perspective on life. This optimism and resilience makes handling stress and challenges easier.

Conclusion

Adding simple gratitude practices enhances mood, lowers stress, improves sleep, strengthens relationships and boosts overall mental health. Make expressing thankfulness for both big and small blessings a part of your daily routine. The power of gratitude is an accessible way to improve your mental wellbeing starting today.

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