While it’s unclear if there is a causal connection between gratitude and better mental health, multiple studies have found that people with higher levels of gratitude seem to have improved mental health. Research has also found that expressing gratitude daily may reduce stress and increase positive emotions.
How Gratitude May Affect Mental Health
While some people may be naturally more appreciative than others, anyone can learn to practice gratitude by focusing on the positive things in life.
Gratitude is a powerful emotion that can have a profound effect on your mental health. Studies have shown that expressing gratitude can lead to increased happiness, improved satisfaction with life, and even better physical health. It can also help you to cope with difficult emotions and situations and can even help to reduce symptoms of depression and anxiety.
More Gratitude, Less Depression?
When it comes to depression specifically, researchers are unsure whether increased gratitude can reduce depression. However, even people with depression can work to change behaviors, resulting in enhanced resilience and gratitude. Research is ongoing as to whether receiving gratitude can affect how a person recovers from depression or whether it even could prevent it.
Gratitude can’t be considered a cure for depression, but if you get depressed, thinking about things for which you are grateful can help counteract negative thoughts associated with depression. Over time, developing a habit of gratitude may help offset episodes of depression.
Other Benefits of Gratitude
You don’t have to be depressed or feeling down to benefit from increased gratitude. Higher levels of gratitude have been associated with lower levels of:
- Alcohol and drug use disorders
- Antisocial behavior
- Anxiety disorder
- Phobias
- Post-traumatic stress disorder
Additionally, people who practice daily gratitude exercises report both mental and physical health benefits, such as:
- Exercising more
- Forgiving others more easily
- Having more energy and enthusiasm
- Making more progress on workplace or personal aspirations
- Sleeping better
Again, practicing gratitude is not a magic wand that will make all your problems disappear, but it can help you feel more satisfied with life. And if thinking a bit more positively every day might help, why not try it?
How to Cultivate Gratitude
Most people don’t bounce out of bed in the morning and start counting their blessings. But there are concrete, simple activities you can do daily to start practicing gratitude. Try these to start:
- Meditate or pray. Quiet reflection gives you time to ponder feelings of gratitude towards others in your life. Whether you’re thanking a higher power or simply contemplating what you have, cultivating stillness can go hand-in-hand with gratitude.
- Send a thank-you note. Whether by handwritten letter, email or text, take the time to let someone know how thankful you are that they are in your life.
- Start a gratitude journal. Every morning or evening, write down three to five things you are thankful for that day. It might be your family, job or home, or it might be the smell of the freshly cut grass or an Orioles win. Nothing is too small to be appreciated.
- Thank yourself for all you do. Try regularly writing yourself a note. You can list things such as, “Thanks, legs, for carrying me around all day,” or “Thanks, self, for really knocking it out of the park at work this week.” It might feel silly, but it will help develop a habit of thinking more positively about yourself.
Don’t Be Afraid to Ask for Help
If you have a hard time finding things to feel grateful for, you’re not alone. And if you feel thankful for parts of your life but can’t stop feeling sad, that’s OK, too.
Seeking help for depression, anxiety or other common mental health issues is not a sign of weakness. A University of Maryland Medical System mental health provider can help diagnose and treat the underlying root of your problems. Don’t delay making an appointment; you’ll have one more thing to add to your gratitude list.
More to Read
- How to Create a Healthy Work-Life Balance
- Parenting and Mental Health: Building Your Toolkit
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- How Can Older Adults Have Better Mental Health?
Medically reviewed by Jennifer Redding, LCSW-C, Executive Director of the Klein Family Center.
