The Art of Gratitude 6889
What distinguishes the person who finds peace amidst the stormiest seas from the one who feels restless while drowning in countless blessings? A lot of religious traditions and cultures attribute this difference to the power of gratitude. Gratitude that goes beyond simply counting our blessings to recognize the wisdom in our turbulent paths.
In psychotherapy, patients reported significantly better mental health following gratitude interventions compared to groups in the expressive and control conditions [1]. The most important reward pathway in the brain is the mesolimbic system. The latter is stimulated when individuals express gratitude leading to a release in dopamine [2]. In pursuit of more dopamine, more expressions of gratitude are encouraged leading to a more positive outlook on life. Furthermore, writing down what you're grateful for can lead to healthier eating habits [3] and overall goal-directed behavior helping one dodge crippling anxiety during disaster.
Research also shows that a grateful heart is a healthier heart [4]. By keeping gratitude journals for 8 weeks, patients diagnosed with asymptomatic heart failure reported better mood, higher quality sleep, and less inflammation. This could be explained by the activation of the parasympathetic nervous system (PNS). During gratitude practice, PNS puts the body in a "rest and digest" state which counteracts stress. This relaxation supports bodily functions such as digestion, immune response, and sleep allowing for improved physical health.
When choosing gratitude everyday we transform our perspective from one of scarcity to abundance. When we focus on what we are grateful for, we unlock doors to happiness, health, and fulfillment. So today: take a moment to reflect on your blessings. Write them down, share them with others, and let that gratitude flow through you.
[1] Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2016). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. https://doi.org/10.1080/10503307.2016.1169332
[2] Zahn R, Moll J, Paiva M, Garrido G, Krueger F, Huey ED, Grafman J. The neural basis of human social values: evidence from functional MRI. Cereb Cortex. 2009 Feb;19(2):276-83. doi: 10.1093/cercor/bhn080. Epub 2008 May 22. PMID: 18502730; PMCID: PMC2733324.
[3] Megan M. Fritz, Christina N. Armenta, Lisa C. Walsh, Sonja Lyubomirsky, Gratitude facilitates healthy eating behavior in adolescents and young adults, Journal of Experimental Social Psychology, Volume 81, 2019, Pages 4-14, ISSN 0022-1031, https://doi.org/10.1016/j.jesp.2018.08.011.
[4] American Psychological Association. (2015, April 9). A grateful heart is a healthier heart [Press release]. https://www.apa.org/news/press/releases/2015/04/grateful-heart
