Express Gratitude and Say “Yes” to Better Health

Gratitude is something most of us outwardly express once a year on Thanksgiving. In fact, it’s become quite cliché for families to go around the table prior to the turkey feast and have everyone say one thing for which they’re grateful. Yet, recent research reveals that people can benefit emotionally, mentally, and physically from expressing gratitude year round. In order to reap the health benefits of expressing gratitude, you don’t have to do something as formal as the annual table-round tradition. Incorporating a few minutes of gratitude into your daily routine is enough to promote your happiness, health, and personal relationships.

Now, before you begin to even think about squeezing some time into your already jam-packed day, you need to know that the benefits are worth the time. In summation: they are. Studies show us that grateful individuals report higher levels of life satisfaction and optimism and greater energy and connections with other people. If you’re finding it hard to fall asleep or if you’re not getting enough sleep (who is?), instead of looking to Lunesta, look to gratitude: people who express gratitude report getting more sleep, spending less time awake before falling asleep, and feeling more refreshed in the morning. Gratitude can also positively impact important physiological functions: individuals who focused on being grateful rather than on not being angry were found to have improved heart, pulse, and respiration rates.

If you’re a believer in the idea of “what goes around comes around,” gratitude can help you get some good karma and send some positive energy into the universe. In fact, grateful individuals show kinder behavior toward others, and they’re also more likely to help people—including complete strangers.

One of the amazing things about expressing gratitude is that it benefits both the recipient and the benefactor. One study described gratitude as a “booster shot” in romantic relationships: for both men and women, gratitude predicted increases in relationship connection and satisfaction the following day for both the person expressing gratitude and the person at the receiving end.

Gratitude undoubtedly can give you some great benefits, and if you want to begin accessing them, here’s what you can do:

• Start a gratitude journal.
• Display visual reminders (sticky notes) of things for which you’re grateful.
• Find a gratitude buddy (a best friend, spouse, family member) with whom you can share something positive once a day.
• Make a public commitment to be more grateful—have people check in with you to see how you’re progressing.
• Reflect on 3 good things once a day: count your blessings daily.
• Work on changing your self-talk: recognize when you have a non-grateful thought and counteract it with a positive thought.
• Communicate gratitude: say thank you, and tell people in your life whom you appreciate that you’re grateful for them! You’ll feel good, and they will too!

So, go write in your gratitude journal, and start your journey to happiness, health, sound sleep, and better relationships!

Take a moment to check out this video on the benefits of gratitude.

Olivia Roat is a reporter for GoStrengths!, a site dedicated to eradicating childhood depression. 

Study on gratitude and heart health

Study on gratitude and well-being and sleep

Study on gratitude and altruistic behavior

Study on gratitude and prosocial behavior

Study on gratitude and relationships