Intentionally cultivating gratitude can lead to numerous benefits, from better physical health to greater relationship satisfaction. Here’s what the research shows.
There are plenty of reasons to practice gratitude, including benefits to your overall mental health and well-being.
Practicing gratitude can mean different things to different people. From daily journaling to evening prayers, gratitude practice can take many forms.
Read on to find out the benefits of practicing gratitude every day and how to get started.
Gratitude is defined simply as the state of being grateful. It involves expressing thanks or appreciation for something, from a gift to life itself.
Gratitude involves recognition of the positive things in your life and how they affect you. This can range from acknowledging a beautiful flower you pass on the sidewalk to the feeling of thanks that comes from recovering from a serious illness.
You can practice gratitude in lots of different ways, such as:
- gratitude exercises, such as journaling
- paying attention to the little things in life, like the birds in the trees
- telling someone you’re grateful for them or for something they did, even if it was a long time ago
- doing something kind for someone in your life to express your gratitude
- meditating on the positive aspects of your life
- giving thanks through prayer
If you’re looking to start practicing gratitude regularly, plenty of useful exercises can help you integrate it into your daily life.
Gratitude journaling
Gratitude journaling is a technique that involves keeping a diary of things you’re grateful for every day. This is one of the most popular ways to practice gratitude.
Some good starting points are to recount a favorite moment from the day, describe a special person in your life, or list five things you’re grateful for that day.
It doesn’t even have to be a physical journal. It can be as simple as a note on your phone. This makes it easier to quickly record something you feel grateful for in the moment.
Gratitude mapping
Gratitude mapping may work well for visual learners. It involves creating a visual mood board of everything you’re grateful for. You then place this board somewhere in your home to remind yourself to be grateful every day.
Gratitude jars
Gratitude jars are a simple idea that’s easy to put into practice.
Whenever something good happens or you feel thankful for something, write it down on a piece of paper and put it in a jar. Next time you’re feeling down, give the jar a shake and pick out one slip of paper.
This technique will remind you of something good in your life that you can appreciate. It can help you recall simple pleasures that you might have otherwise forgotten.
Morning meditation
A morning meditation practice can also involve gratitude.
You can choose to meditate on things you’re grateful for, or you may find it easier to meditate on how you’ve gotten to where you are now.
To do this, remember the past, both good and bad. Reflect on how far you’ve come since then. This puts the present into context and allows you to see it clearly, helping you feel grateful for what brought you to this point.
The morning is often the best time to practice gratitude meditation, as it sets you up for the day with an optimistic outlook. It can also be beneficial to use your practice as a way to wind down before bed.
Prayer
Prayer is another way to practice gratitude. Whatever you believe in, prayer can be a helpful tool for generating feelings of gratitude.
Expressing gratitude to a higher power or simply to the universe can be a profound way to evoke a sense of awe and appreciation. As you pray, you can express gratitude for the world you live in, the air you breathe, and the body that carries you from point A to point B.
Prayer is a chance to marvel at life and the miracle of existence. It doesn’t have to involve a particular belief or tradition but can simply be a way of giving thanks for being alive.
Volunteering
Volunteering is a practical way to practice gratitude. Helping those in need can inspire you to reflect on your own circumstances and bring on a sense of compassion for humanity as a whole.
Practicing gratitude has many benefits, both mental and physical. Regular practice has been shown to have measurable positive effects on health.
Improves physical well-being
Gratitude has been shown to help contribute to an overall sense of well-being. For instance, a study from 2021 found a connection between gratitude and reduced inflammation.
Practicing gratitude may also improve other aspects of physical health, with one
Improves mental health
Gratitude is one of many factors that contribute to positive mental health outcomes.
A 2020 study suggests that regularly practicing gratitude can help ease symptoms of anxiety and depression. A 2022 study also found an association between gratitude and improved mood.
By fostering positive emotions and enhancing overall well-being, gratitude can have a lasting effect when practiced consistently.
Improved relationships
Gratitude not only improves your physical and mental well-being, but it may also improve your relationships.
Gratitude plays a key role in forming relationships, as well as in strengthening existing ones.
When it comes to romantic relationships, gratitude can help partners feel more satisfied with each other. A 2019 study found, for instance, that showing gratitude by saying “thank you” significantly helped improve relationship satisfaction.
Increased optimism
Being an optimistic person can have plenty of health benefits, including healthy aging, according to a
Practicing gratitude can be a beneficial daily habit both for physical and mental health. It also offers potential benefits for relationships.
To start a gratitude practice, you can try meditation, journaling, or simply paying attention to the little things in life that bring you joy. If practiced regularly, gratitude may lead to positive long-term effects on your mental health and well-being.
Bethany Fulton is a freelance writer and editor based in Manchester, United Kingdom.
