Gratitude is the act of recognizing and appreciating the positive aspects of life—no matter how small they may seem. Contrary to popular belief, it’s not about ignoring hardships or pretending everything is perfect. Instead, practicing gratitude is about finding moments of goodness in your daily life. This could be as simple as a kind word from a friend, the warmth of sunlight, or time spent playing with a beloved pet.
It’s easy to get caught up in the challenges associated with a mental health diagnosis. However, practicing gratitude can profoundly affect your mental health by improving your ability to cope with day-to-day struggles.
Gratitude Shifts Your Focus From Negative to Positive
When you’re feeling down or overwhelmed, your brain tends to focus on negative experiences or thoughts. This can lead to a cycle where the more you dwell on negative things, the worse you feel.
Gratitude interrupts this cycle by redirecting your attention to things that are positive or going well. Research from leading psychological journals has shown that this shift in focus can lead to significant improvements in mood and overall emotional health. Essentially, gratitude helps you avoid the rumination associated with many mental health disorders.
Gratitude Reduces Symptoms of Depression and Anxiety
Multiple studies have shown that people who regularly practice gratitude report fewer symptoms of depression and anxiety. When we focus on the positive aspects of our lives, it can boost the production of neurotransmitters like dopamine and serotonin—the very chemicals that antidepressants target.
Making time for expressions of gratitude is like giving your brain a natural boost in happiness. In a Forbes article about the neuroscience behind a gratitude practice, Mark Travers writes, “Gratitude stimulates the release of dopamine, known as the “feel-good” neurotransmitter, in brain regions like the ventral tegmental area (VTA) and nucleus accumbens. This dopamine release enhances feelings of joy and contentment and encourages repeated expressions of gratitude, creating a positive feedback loop where the more gratitude we express, the more our brain seeks out situations and behaviors that elicit these rewarding feelings. This loop can contribute to a more consistently positive and appreciative outlook on life.”
Gratitude Improves Emotional Resilience
When you can acknowledge both the challenges and the good things in life, it becomes easier to weather emotional storms. Rather than being consumed by hardships, gratitude allows you to see your capacity for growth and strength—helping you bounce back more easily when things get tough.
In December 2020, Harvard Business Review published an informative article looking at how practicing gratitude could help people struggling with COVID-19-related stress and uncertainty. They interviewed Dr. Guy Winch, author of the book Emotional First Aid, who said, “Gratitude is an emotion that grounds us and is a great way to balance out the negative mindset that uncertainty engenders.”
Gratitude Promotes Better Sleep and Relaxation
Sleep is often affected when you’re struggling with mental health issues. Studies indicate that practicing gratitude can improve sleep quality. When your mind is filled with thoughts of appreciation, you’re less likely to go to bed feeling stressed or anxious. A relaxed mind allows you to fall asleep faster and enjoy a more restful sleep. Getting the rest your body needs is crucial for mental and emotional healing.
A 2008 study of the effects of gratitude on sleep found that people who expressed higher levels of gratitude reported falling asleep faster, sleeping longer, improving sleep quality, and staying awake more easily during the day. The researchers found that grateful people tend to sleep better because they have fewer negative thoughts interrupting their nighttime routines.
Gratitude Enhances Relationships and Social Support
Gratitude doesn’t only improve how you feel internally; it also enhances your relationships with others. Expressing gratitude toward friends, family, or even colleagues can strengthen those bonds and foster deeper connections. These relationships then become a powerful support system when you’re struggling with mental health issues.
In Frontiers in Psychology, Carlos Laranjeira and Ana Querido describe the ripple effects of the positive attitude that a gratitude practice can bring. “Surrounding ourselves with hopeful and positive people can, by ’emotional contagion,’ lead us to feel that way ourselves. Evidence reveals that both positive and negative emotions are ‘contagious,’ so we need to choose our social environment and interactions.”
We’re Here to Support Your Mental Health Journey
There will be days when gratitude feels distant or even impossible, especially when your mental health is weighing heavily on you. On those days, it’s important to remember that gratitude isn’t about forcing positivity or ignoring your feelings. It’s okay to feel sad, frustrated, or anxious. Gratitude is simply about opening a small window of light and acknowledging that even in difficult times, there can be moments of grace.
At Eagle View Behavioral Health in Bettendorf, Iowa, we encourage our patients to incorporate a gratitude practice as part of a holistic approach to well-being—complementing therapy, medication, self-care, and support. If you’re feeling overwhelmed by mental health issues, consider reaching out to our treatment team to learn more about how we may be able to help or to request a free, confidential assessment.
