Once a year, we take a day as a nation to think about all the reasons we have to be thankful (and no, it’s not just about turkey and stuffing!). Many of us already know the spiritual and mental benefits of practicing gratitude, but it turns out gratitude can also boost our physical health.
Admittedly, looking past our problems to express gratitude isn’t always easy. It can be quite challenging! Is it truly worth the effort? And how can we develop the habit of gratitude in our daily lives, even when it’s tough?
Interestingly, there are biological reasons why gratitude doesn’t come naturally. If you’re reading this on a phone or laptop, you’re living in better conditions than most of the world. You probably ate today, likely choosing food you enjoyed, and you have enough clothing. Still, it’s easy to focus on financial troubles, negative comments online, or things we wish we could change about our appearance.
Biologically, this makes sense because we’re wired to notice potentially negative or harmful things as a survival instinct. However, in a world of constant internet and social media input, this instinct can backfire.
Research indicates there might be a genetic factor in our ability to feel positive emotions. The COMT gene, for example, aids in recycling dopamine in the brain, a neurotransmitter linked to a positive mood. Studies have shown that individuals with one version of the COMT gene experience higher levels of gratitude, while those with another version feel less gratitude.
Scientists have discovered several gene variations that might affect our feelings of gratitude and mental health. They’ve also found that grateful people have more activity in certain areas of the brain. In contrast, negative emotions like envy, narcissism, and materialism hinder people from feeling thankful.
It’s tempting to think, “I’d be happy if only I had this,” or “if only I didn’t have that to deal with.” But this is a never-ending cycle. Psychologist Shawn Anchor explains in a TED talk that gratitude and happiness are starting points, not the final destination. By choosing to be grateful and happy, regardless of how we feel, we’re actually opting for better physical and mental health.
How does this happen? Studies indicate that feeling grateful increases our sense of well-being and relaxation. “Heartfelt” emotions like gratitude, love, and care create coherent waves that affect every cell in our body. Research shows that “depleted” emotions, like frustration and anxiety, cause erratic heart patterns that the brain interprets as stress, leading to issues like heart disease, high blood pressure, and a weakened immune system.
Over time, being in a relaxed state can improve hormone balance, strengthen the immune system, and even reduce disease rates. Gratitude impacts our nervous system, relationships, self-esteem, and even sleep quality positively.
The American Psychological Association supports this, finding that higher gratitude scores relate to better mood, improved sleep, healthier habits, reduced inflammation, and better heart health. Even during tough times, being grateful can help. It’s well-known that stress negatively impacts health, but a grateful mindset can counter even serious stress. In one study, cancer patients who were optimistic about their symptoms had healthier arteries than those with negative feelings.
Everyone faces tough times, but navigating them with gratitude brings positive benefits. Researchers at the University of Connecticut examined people who had heart attacks. Those who found something to be grateful for afterward were less likely to have another heart attack.
Personally, I’ve learned that being thankful for the growth and lessons from trauma has aided my healing process. The great news is that being grateful is free and always available! We just need to make it a daily habit.
Thankfully, cultivating gratitude is possible and can be one of the simplest and cheapest changes in our healthcare plan. Here are a few ways to make gratitude a habit:
– Each day, I list a few things I’m thankful for, whether it’s small things like my garden or big things like my family. This practice keeps me focused on life’s blessings.
– Starting the day with gratitude sets a
