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Gratitude: Your Path to Enhanced Well-being

Gratitude may be an overlooked emotion that has the potential to significantly enhance our overall well-being and mental health. This emotion may occur unconsciously in our day-to-day lives, leading to a tendency to overlook how feelings of gratitude contribute to human flourishing. By cultivating an attitude of thankfulness, we can be more resilient towards stress as gratitude can provide a boost to our general state of well-being. 

Empirically, this makes much sense. In psychology, gratitude is known as a future-oriented emotion as it prompts individuals to think about what lies ahead in life. This is in contrast to depression, which is often past-oriented. Therefore, gratitude can help to offset feelings of depression, resentment, and regret. By acknowledging the blessings in our lives, we cultivate a sense of contentment and optimism that can improve our mood and state of being.

Gratitude as a Protective Factor Against Anxiety and Depression

In several studies, it has been demonstrated that gratitude is a simple yet powerful emotion that protects us against depression and anxiety.

One of the primary ways gratitude acts as a protective factor is by shifting our focus away from negative thoughts and experiences. Researchers found that when individuals dwell on negative thoughts, their minds can become consumed by worry, self-doubt, and feelings of hopelessness. However, it was found that gratitude, on the other hand, encourages a more positive outlook, drawing attention to the blessings and opportunities that surround them. This shift in perspective can alleviate feelings of stress and depression, making it easier to cope with life’s difficulties.

In another study, researchers found that gratitude can reduce depression and anxiety symptoms when individuals are faced with setbacks and failures. That is, when individuals have a grateful outlook in life, they are less likely to blame themselves when things do not go their way and they are less likely to hold a grudge against themselves when they experience a setback. They are also more likely to engage in self-assuring behaviours in the face of failures and hardships. As such, people who are grateful will be more resilient to depression or anxiety when life throws a wrench into plans that one may have.

How Gratitude Can Improve Relationships (and Mental Health)

Gratitude has been shown to strengthen social connections – in ways that could benefit our mental well-being. When we express appreciation for others, we build trust and foster deeper relationships. Therefore, when we exercise gratitude for others, we are building social capital which is key to resilience during times of hardship. The more social capital we have, the more likely we are to receive aid and assistance from our social circle in times of distress or need.

Successful of group professional business people to win of celebrating project success.Creative business happy and enjoy gesture hand high five good teamwork together at green plant terrace workloft

In other words, at a fundamental level, gratitude allows two people to engage in the heartwarming cycle of reciprocity or “kindness ping-pong”, or the whole cycle of “I scratch your back, and you scratch mine”. When others help you in times of need, it is essential for you to express gratitude if you wish for them to help you again in the future. Likewise, when you help others, you expect them to express gratitude in response to your favours which in turn might make you more willing to help again in the future. We do this because gratitude makes us feel good about each other – making the cycle of giving and taking rewarding to everyone involved. As such, this cycle of gratitude is one of the most fundamental ways we build trust and social capital that would safeguard us against stress, anxiety, and depression in times of great challenges.

How Can We Exercise More Gratitude in Service of Better Mental Health?

One simple way to practice gratitude is to simply write it down. It helps to reflect and write about your day by noting down three things that you are grateful for. For this strategy to work, we must reflect and write about specific favours or events in our lives that we are thankful for.

Another powerful method is to write a gratitude letter. This method involves writing a heartfelt letter that is addressed to someone who you are grateful for. It could be a friend, family member, or a random stranger who once did a kind favour for you. For this strategy to be effective, the author of the letter should reflect on their feelings towards the addressee and write about why they feel grateful. More importantly, the author should clearly state specific actions that led to feelings of gratitude. Descriptive language such as “You were kind and compassionate” and “Your advice was sincere and thoughtful” is often used in such letters to help the author express their appreciation. Such letters can be powerful in building relationships and social capital – some practitioners may even take this to the next level and share this letter personally with the addressee.

group professional business people to win of celebrating project success.Creative business happy and enjoy gesture hand high five good teamwork together at green plant terrace, Generative AI

Many scientific studies have shown that practices of such nature can reduce perceived stress and depressive symptoms, which can help safeguard our mental health. Even if you do not wish to write a letter or keep a journal to track your feelings of gratitude, the simple act of verbal expression in your daily life could make a difference. Making a point to say “Thank you” or “Much Appreciated” when someone does something for you can invoke feelings of positive warmth for you and the benefactor.

This article is contributed by Dr Daniel Lim, Head of Private Education Institute Programs and Program Coordinator (Master of Business Psychology) of Newcastle Australia Institute of Higher Education.