Gratitude is defined as “the quality of being thankful; readiness to show appreciation for and to return kindness.” For some, this quality is an inherent part of life. For others, practicing gratitude can feel like just another task on a never-ending to-do list.

As Thanksgiving approaches we will undoubtedly be reminded to be grateful, regardless of if we celebrate the holiday or not. Whether you struggle to be grateful amidst the current state of affairs, or you embrace gratitude regularly, I wanted to share some evidence-based reasoning as to why gratitude is so tremendously beneficial.

Gratitude increases overall satisfaction with life.
Gratitude has historically and consistently been perceived as inherent to our wellbeing and satisfaction with life. When we approach the world with a grateful disposition, we inevitably savor positive experiences and situations more readily. As a result, more positive experiences are not taken for granted. We are encouraged to build and maintain relationships, to give and receive help, and to be more flexible in our thinking.

Gratitude also serves as a buffer against negative emotion. It promotes changes in our thought processes that lead to reframing negative experiences and memories into more positive interpretations. These changes in our thought processes also lead to increased resilience, ability to cope, and decrease our perception of stress. Overall, gratitude leads to more positive feelings and more openness to experience, both which promote satisfaction with life.

Gratitude improves relationships.
Gratitude, by nature, is “prosocial”. It encourages us to forgive, to sympathize, to accept help, and give to others. When we approach relationships with a grateful disposition, we are more likely to feel appreciated, to perceive others positively, and strive to maintain relationships. As our sense of being appreciated increases, so does our desire to provide appreciation and be responsive to the needs of others. This leads to a higher level of commitment overall.

We also are more likely to create new relationships when we have a grateful disposition. We act more warmly and inviting to new people and can more easily experience a sense of relatedness despite differences. Through gratitude, we feel like we belong, and therefore we work harder at the relationships we have and are more encouraged to make new ones.

Gratitude mitigates loneliness.

Knowing gratitude enhances our satisfaction with life and our relationships, it isn’t hard to imagine that gratitude must have an effect on loneliness. Loneliness is essentially a conflict between the relationships we wish to have and our perception of the relationships we do have. It is a lack of intimacy and meaning, rather than solitude or isolation alone.

Gratitude can minimize loneliness through some of the same mechanisms that improve our relationships. It enhances our ability to give and receive help, encourages us to reach out to others, and assists us in building trust. However, loneliness specifically can be reduced through the changes in our cognitions (or thought processes) that cause us to see our relationships as lacking.

A common thread in the experience of loneliness is self-blaming. The lens of loneliness causes us to see our personalities as unchangeable, to see social situations as out of our control, and to see ourselves as unappealing to others. Gratitude allows us to see a different reality; that we are in fact likable, that we contribute to our own success, and that social competence can be developed over time. As we shift into a grateful mindset, loneliness naturally diminishes and is prevented from continuing.

Gratitude reduces feelings of anxiety.

Negative emotional experiences, such as anxiety, often stem from the way we relate to ourselves. We often feel anxious when we react harshly toward ourselves after sensing that we have failed. These patterns of self-criticism, self-attacking and an inability to express empathy toward ourselves when confronted with our short comings are common internal dialogues with major adverse impacts.

Gratitude, however, allows us to perceive ourselves in a different light. It allows us to reassure ourselves more readily, show ourselves compassion, and reduce feelings of inadequacy. When we are grateful, we can see ourselves as the recipience of altruistic actions, leading us to feel valued, deserving, and worthy. In practicing gratitude, we can foster a gentle relationship with ourselves that undoubtedly lowers our levels of anxiety.

Gratitude is a key element of post-traumatic growth.

We often hear the word “trauma” and think of combat veterans, survivors of natural disasters, or individuals who have tragically been subjected to acts of violence or abuse. However, trauma can manifest as a result of many different experiences; illness, the death of a loved one, extreme change, or divorce, to name a few. It is not uncommon to have experienced the impact of trauma at least at some level.

Research has shown us that gratitude plays an important role in healing from trauma. It fosters our ability to see the benefits from even the most adverse experiences without condoning those experiences. If a grateful outlook is present before the trauma, or is built with support after, we are likely to appreciate our relationships more, to see the value in each day, and ultimately to “live life to the fullest” as we reconcile the impermanence of life.

Gratitude helps improve sleep.

As we close our eyes for the night, we often ruminate on missed opportunities, rough interactions with others, lost objects, or whatever else has worried us throughout our day. Unfortunately, while this is a common experience, these negative thoughts can majorly impair the quality and duration of our sleep. Practicing gratitude allows us to shift our pre-sleep thought processes into a more positive headspace. Alleviating worry and stress in this way leads us to sleep more soundly and for longer, which inevitably improves our mood and our ability to manage stress in our daily lives.

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I know how hard it can be to be grateful each and every day. Like so many other skills, it takes practice to develop a thankful outlook in life. I hope this list has inspired you to look a little closer at all the splendid things there are to be grateful for in your own life, be them big or small.

For more information about gratitude, support in identifying all you are thankful for, or simply a safe space to talk through what’s on your mind, give me a call at (269) 808-6422 or email me at jessica@aimnatural.com to schedule an appointment.

Thank you all for taking the time to read this message, and for letting me walk alongside you through the ups and downs of life. It’s an honor to serve you; one that I am truly, deeply grateful for.

Until we speak, be well.

Jessica Blodgett, MA, LLPC