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The health benefits of a gratitude routine
The best cure for negatives feels (and related health issues) is gratitude. Here’s how to put it into practice.
General HealthClinically Speaking
6 min read
Charlotte Elkin
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Over the course of your day, do you tend to focus on the negative things that happened, or the positive ones? Life can get pretty stressful - from morning commute traffic to depressing news to never-ending email chains, it can be easy to get stuck in a negative cycle. And this cycle can, in turn, have a negative impact on your overall physical and mental health.
Detecting a negativity cycle can be difficult in its early stages. Most people aren’t aware of how negative thoughts are impacting their life until they experience symptoms of stress, which range from rashes to anxiety to depression.
But there’s one way to stop negativity before it takes root – build an attitude of gratitude. Developing a daily gratitude practice can help counter feelings of negativity and improve your physical and mental health.
Here’s why gratitude matters for your health, and some tips from Charlotte Elkin, Licensed Clinical Social Worker at the Oscar Center (opens in new tab) on how to get started with your practice.
The health benefits of gratitude
An attitude of gratitude can lead to peace of mind, happiness, improved physical health, and deeper, more satisfying personal relationships. Studies have shown (opens in new tab) that those who implement a gratitude practice in their day-to-day may have one or more of the following health benefits:
Reduced risk of heart disease (opens in new tab). The mind-body connection is legit. Gratitude practice has been proven to reduce heart inflammation, improve heart rhythm, and promote lower blood pressure and steady blood-sugar levels in patients predisposed to heart disease.
Decreased anxiety and depression (opens in new tab). Gratitude helps you stay grounded in the moment and a little more zen. Charlotte says: “The biochemical mindset of depression often causes those who suffer from it to be stuck in a feedback loop of negativity, guilt, dread, and pessimism. Gratitude is a very simple way to shift that mindset and focus on the here and now. With anxiety, we can get caught in the cycle of being overwhelmed. When we bring it back to the simplicity of gratitude it can help us order our thinking and get rid of the extemporaneous noise.”
Improved interpersonal relationships. Even a simple “thank you” can bring us out of our shell, help us connect with others, and strengthen our existing relationships.
Boosted immune system function. Stress can contribute to prolonged chronic illness, and even extend the life of a common cold (ugh). With a lighter load in the worry department, your immune system will get a boost and you may get sick less often.
Keep a healthy weight. Expressions of gratitude will keep you on your toes and help you stay physically active (opens in new tab). With good immune function, lighter stress and anxiety, and an optimally functioning heart, you’re more likely to maintain a healthy BMI (opens in new tab) that will keep your number down when you step on the scale.
Better sleep patterns (opens in new tab). Worry can impact sleep patterns and keep you up at night. Gratitude steers you away from pessimism, which decreases anxiety and allows you to catch some Zzzs. When you get a good night’s sleep, you’ll have more energy, and your immune system will be stronger, too.
Coping with chronic illness and serious medical conditions (opens in new tab). Gratitude helps shift your attention from negative or catastrophic outcomes and stay present in the moment. Studies have shown that people with chronic illnesses from HIV to cancer have benefitted from a daily gratitude practice.
Hands-on ways to cultivate gratitude
With so many physical and mental health benefits, it’s worth it to cultivate a gratitude practice. Here are some easy ways to get started.
Practice mindfulness.
Being mindful can help you shift the focus away from the negative and help you recognize the things that are going well. Follow the steps below to get mindful.
Step 1: Start with your breath. Breath is constant and keeps you in the moment. Yoga, meditation, and other relaxation techniques can help you tap into your breathing cycle. Simply focusing on your breath can also help you stay in the here and now.
Step 2: Activate your senses. Ground yourself in the moment by observing the world around you and how your body responds to it. Think about what your feet feel like on the surface of the floor. What sounds do you hear? What do you smell? If you struggle with these types of observations, take it up a notch and give yourself a sensation to respond to. Put ice cubes between your hands, flick a rubber band on your wrist, or tap your pulse points.
Step 3: Make a mental note. Think about three things you’re grateful for at any point in the day, big or small. This can be on your morning commute, in the elevator, or just before you go to sleep. Let them sit with you for the rest of the day.
Start a gratitude journal.
Journaling is a great way to make your attitude of gratitude a habit. The simple act of writing things down can help you become more aware. It can bring everyday joys that may be buried in the back of your mind to the forefront of your consciousness.
Start a weekly or daily journaling practice. Set a timer and write without interruption. Jumpstart your process with some of these exercises:
Write an inventory of all of the things you are grateful for.
Recognize positive recent or daily events.
Make a list of personal strengths.
Set goals for the coming weeks or months.
Recount a meaningful event.
Brainstorm solutions to an issue you’re currently trying to resolve.
Acknowledge who you’re grateful for and why.
Analyze your expectations, how they can be met, and alternative paths to meeting your needs.
If you have a hard time keeping a routine, make your gratitude list a group project. Having friends or family share their daily gratitude lists with you can help you stay accountable. If you choose to share your gratitude list, make sure to do so with people who are neutral and judgement-free.
Express your thanks.
After you’ve cultivated awareness about what you’re grateful for, you may want to put your feelings into action. After all, gratitude isn’t just about how it makes you feel, it’s also about connecting with others. The easiest ways to show casual gratitude (opens in new tab) is to thank others around you. Express thank yous in every direction whenever you can. Go on, give a shout out to that special coworker that’s always going above and beyond.
You can also kick it old school and send written thank you notes. If you’ve got a lot of people on your gratitude list, consider sending an end-of-year email to those who’ve positively impacted your life in the last year.
Be financially generous.
Being generous with money is a simple but powerful way to show thanks. When it comes to tipping, tip generously. If you’re a boss, be a boss and pay your employees fair wages.
Volunteer your time.
Sometimes, a little perspective can go a long way toward helping you feel grateful, especially when you volunteer your time to a cause that needs you. From serving in a soup kitchen to after-school math tutoring, there are an endless number of ways you can offer your time and skills to someone who will appreciate them.
Give back.
Make a donation to a charity or cause you care about. If you’d prefer to find ways to give back to the people who are closest to you, try practicing the art of making promises. A promise is a kind of social contract that helps you set expectations, establish boundaries, and deliver without disappointing others.
The bottom line
Developing a practice of gratitude takes a little bit of work, but once you incorporate it into your daily routine, you’ll see that the benefits of gratitude outshine an outlook of woe. If you need extra help building your routine, try talking to a certified counselor or therapist to get started.
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