Benefits of Gratitude

The Definition of Gratitude

By Oxford’s definition, Being Grateful means a readiness to show appreciation for and to return kindness, having or showing the desire or reason to thank someone for giving pleasure or comfort. Being grateful means you know you are indebted to someone for some action undertaken by them that benefited you.

Gratitude takes unnumbered shapes and forms, from tickets to the hottest show in town to a brand-new Porsche. Still, often gratitude comes in gentler doses – a simple head inclination, a wordless hug, a handshake, and a poignant look into another’s eyes. However it comes, it’s one of the most important things we can ever do.

The Reality of Gratitude

Expressing gratitude rewards and builds bridges. It alleviates tensions, sets a higher standard, and opens the doors and windows to blessings. It sets aside our baser, more selfish tendencies and allows us to be if only for a few moments, the people we all wish we could be. Appreciation makes princes out of paupers and, conversely, paupers out of princes. Gratitude levels scores and rights wrongs; no matter how we express them, their effect is usually significant if our appreciation is genuine.

According to a study at the Mayo Clinic, expressing gratitude is associated with various mental and physical benefits. Feeling and expressing thankfulness improves sleep, mood, and immunity. Gratitude also decreases depression, anxiety, difficulties with chronic pain, and the risk of disease.

The Effect of Gratitude

Imagine, for a moment, you’re a laborer working at some menial job, cleaning bathrooms perhaps, collecting garbage, or hauling debris from a worksite somewhere. You come in on time every day and do your job without complaint. You leave on completing your task correctly, but no one ever says a word. If you didn’t do this job, the resulting mess would be atrocious, yet people pass by you while you work, stepping to the far side of the hall or moving to the other side of the road rather than approaching you. No one, not even your boss, says you are doing well. 

Then, one day, a stranger comes up to you and says, “Thank You,” and appreciates your willingness to do a job that many others would do. They even shake your hand, although you are grimy, and they are pressed and polished. It only takes a moment,  but their simple act changes everything. You hold your head higher and walk with a lighter step. When you go home, tell those close to you what happened and share how good it made you feel.

When you go back to work, you take on extra responsibilities without being asked by working a few extra minutes each day tidying up or polishing something neglected for months. You talk with people more willingly and share a smile more easily. You notice what others do and take the time to extend a token of appreciation to them. Thanks to the maid for cleaning the windows so well, or a bottle of water for the man cutting the grass outside in the summer heat. As a result, you feel even better.

Not too long after this change occurs, your boss stops by unannounced. He tells you that he has noticed the great job you have been doing, how hard you are working, and how well you treat others. He explains that management has recently created a new position, one he feels you would be perfect for, and asks if you would be interested in a promotion and a raise. Then he stands back and watches you smile.

And all because someone thanked you.

Gratitude can be a miracle worker. If we remember to be thankful for our blessings, big or small, trite or unique, miraculous or mundane, our appreciation will open the floodgates of blessings beyond our imagination.

Growing Grateful

Gratitude is more than just being thankful. You are showing appreciation and returning kindness to someone. Although it sounds easy, many people struggle with how to show gratitude and to whom they should show gratitude. Because of the various cultures, beliefs, values, and experiences worldwide, the definition of gratitude can vary from individual to individual. In addition, today’s fast-paced world has made it easy to miss opportunities to express your thanks or perform acts of kindness. Researchers have discovered the importance of gratitude. It is more than an action; it’s a positive emotion affecting mental and physical health. Let’s look at some of the benefits of gratitude.

Happiness Hormones

Below are two critical hormones and neurotransmitters released when you practice gratitude.

Oxytocin

Performing an act of gratitude causes the body to release oxytocin, the happiness hormone. This all-important hormone counteracts the effects of the stress hormone cortisol, thus lowering your overall stress level.

Oxytocin aids in reproduction, social bonding, and childbirth. When released, it can increase trust, relationship building, empathy, and sexual activity. Oxytocin, also known as the love hormone, increases with hugging, kissing, sex, and other types of intimacy.

Dopamine

The brain releases Dopamine during acts of kindness and gratitude. Dopamine is a feel-good hormone that helps us feel contented, motivated, and energized. Releasing more Dopamine increases productivity, increasing work-related happiness and success.

Dopamine carries signals to and from the brain. Its effects help the brain determine whether a goal is worth pursuing. Dopamine is known as the love hormone as it plays a role in learning, pleasure, and motivation.

How Gratitude Affects Relationships

Gratitude offers numerous benefits to a relationship. Expressing gratitude for favors, gifts, and another person’s presence can increase attachment and encourage closeness. Studies have shown that gratitude acts as the glue that binds individuals together, thanks to the secretion of oxytocin. The emotion of gratitude increases intimacy in a relationship and causes the other individual to reciprocate and give more gratitude, thus further strengthening the relationship.

Gratefulness and Self Esteem

Gratitude increases an individual’s self-esteem. When you feel valued, your level of happiness and comfort increases. As confidence increases, the individual will begin focusing on the positive things in their relationships, thus increasing their gratitude and self-esteem. Practicing gratitude can improve your satisfaction and self-belief if you suffer from low self-esteem. Focusing on the positive things in life rather than the negative can reduce the risk of illness, depression, and a variety of mental health issues.

Gratitude and Sleep

Did you know that practicing gratitude can help you get a better night’s sleep? By focusing on the positive aspects of your life, you can settle down quicker, have better dreams, and sleep deeper. Grateful individuals are less likely to focus on worrisome or negative thoughts that can keep them awake. Our final waking moments impact your sleep; therefore, as you begin practicing gratitude, your sleep will improve, improving your mood.

Effects of Suppressing Your Emotions

Suppressing your emotions belittles their existence, and you begin to function at a lower level of awareness. Ignoring authentic emotions will negatively impact your relationships and happiness. If you do not process emotions, they will build up and seep into other areas of your life. For example, if you have experienced trauma and have not dealt with the emotions surrounding the trauma, anything that triggers the memory can cause negative feelings like irrational anger, depression, sadness, etc., to come to the surface and burst forth.

How to Raise Grateful Children

You can cultivate gratitude at any age; however, fostering gratitude in younger children is more effortless. Children taught gratitude will have a happier, more peaceful, healthier childhood. Positive relationships with family and friends will occur. The most important thing to remember is children learn best by example.

As you show gratitude, your children will begin experimenting with appreciation themselves. Having a giving spirit, showing your children the importance of writing thank-you notes, and thanking them for their obedience, task completion, or initiative can help cultivate gratitude.

Another great way to raise grateful children is to openly thank a friend or family member in front of your child and explain why you thanked them. Remember that it is vital that your child sees you thanking them for acts and things.

Gratitude Journaling

One of the best ways to practice gratitude is to keep a gratitude journal. Writing down things you are thankful for can help you focus on the good things in your life. Furthermore, writing down your thoughts cements them and allows your thoughts and emotions to manifest. As you begin journaling, it may be challenging to come up with things you are thankful for; however, with time, you will have no trouble finding things to be grateful for. For example, in the beginning, you will likely focus on what someone has done for you; however, soon, you will learn to be thankful for that parking place near the entrance to a store, the gorgeous sunset, or the five-minute reprieve of peace that you experienced during the afternoon.

The 30-Day Challenge

Are you ready to improve your physical and emotional health by growing grateful? If so, you are prepared to begin a 30-day Gratitude Challenge. All you need for this exercise is a good attitude, a journal, and fifteen minutes. Each day, write down three things that you are grateful for. This list does not need to be long paragraphs or beautiful writing. As you progress in your 30-day challenge, you can begin repeating the process in the evening, resulting in six things for which you are grateful.

There are several benefits of gratitude. As you begin practicing gratitude, it will become easier and more manageable. If you have questions about how your mental health is affecting your physical health or if you are feeling symptoms of anxiety or depression, our integrative practitioners and health coaches can help. A functional medicine approach helps restore the body by looking at your physical, mental, and emotional health to find the root cause of your illness rather than only treating your symptoms. We aim to help activate the body’s innate healing process to improve your well-being and overcome disease.