Surprising Benefits of Gratitude and How to Cultivate It
"Gratitude is not only the greatest of virtues but the parent of all others." -Marcus Tullius Cicero
What makes gratitude so great? For over 20 years, researchers have been studying this virtue. Dr. Robert Emmons, psychologist and professor at UC Davis, is “the world’s leading scientific expert on gratitude.” He has written several books based on his decades of research. One of those books, The Little Book of Gratitude, offers three steps to gratitude:
Step 1: Joy - Look for the good
Step 2: Grace - Receive the good
Step 3: Love - Give back the good
Emmons suggests we carry three small stones with us to remind us of these three steps so we can practice gratitude and benefit from it.
18 Benefits of Gratitude
Researchers have discovered many benefits of gratitude across many areas of life. Here are a few of them:
Physical Benefits
Boosts the immune system
Improves sleep
Reduces stress and its adverse effects on the body
Mental Benefits
Alleviates symptoms of depression and anxiety
Enhances overall psychological well-being and happiness
Promotes a positive outlook on life
Social Benefits
Strengthens relationships and nurtures a sense of connection
Encourages acts of kindness
Enhances empathy
Spiritual Benefits
Cultivates patience
Reduces envy and jealousy
Fosters forgiveness
Emotional Benefits
Elevates mood
Assists in coping with trauma and loss
Encourages a constructive and positive response to challenging situations
Vocational Benefits
Enhances productivity
Improves decision-making skills
Contributes to an improved work environment
10 Practical Ways to Cultivate Gratitude
Here are some strategies for incorporating more gratitude in your daily life:
Keep a Gratitude Journal: Document things you are thankful for each day.
Practice Mindful Gratitude: Be present and savor each moment, from meals to sunset.
Write Gratitude Letters: Express your appreciation in writing. Tell someone how grateful you are for them or something they’ve done, whether you can give them the letter or not.
Take a Gratitude Walk: Slow down and admire the beauty and goodness around you.
Send Quick Notes of Gratitude: Reach out to family, friends, or colleagues via email or text to convey your gratitude.
Establish Gratitude Rituals: Incorporate gratitude in your daily routine, such as giving thanks before a meal or during bedtime rituals with children.
Show Gratitude Through Giving Back: Give back to your community through volunteering or donations to express gratitude for what it has provided.
Social Media Gratitude: Post thoughts of gratitude on social media and inspire others to do the same.
Gratitude with Your Family: Create moments, like evening dinners, to review your day and share gratitude with your loved ones.
Make a “Done” List: In addition to your to-do list, record your accomplishments and feel grateful for them, regardless of what’s left undone.
How do you integrate gratitude into your life?
For further information, check out these articles:
https://research.com/education/scientific-benefits-of-gratitude
https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain