The Science of Gratitude Behind Gratitude
A Brain Built On Gratitude
Gratitude is more than just a momentary good feeling. Scientists who have studied written gratitude interventions, such as gratitude letters or journals, have found benefits for an individual’s mental health and well-being. According to peer-reviewed research, Gratitude practices also help you feel more satisfied in life and boost your self-esteem.
The Science: Feel Happier
In one study involving nearly 300 adults seeking counseling services at a university, one randomized group wrote a gratitude letter weekly for three weeks. The gratitude group reported significantly better mental health (compared to the control group) at follow-up, 12 weeks after the last writing exercise. Another type of written gratitude practice is counting blessings, or “Three Good Things.”A study of this practice found that people who wrote down three things that had gone well in their day and identified the causes of those good things were significantly happier and less depressed, even six months after the study ended.
Ways to cultivate gratitude
Gratitude is a way for people to appreciate what they have, instead of always reaching for something new in the hope it will make them happier, or thinking they can't feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.
How Gratitude Changes our Brains
By now, it’s no secret that practicing gratitude allows our brains to release serotonin and dopamine—two “feel good” chemicals that positively impact mood, willpower, and motivation. But what’s not as well known is that regularly engaging in a gratitude practice strengthens these neural pathways.
Spreading Gratitude All Year Long: Big Ideas for Your Organization
Start meetings with a gratitude exercise. Getting in the habit of starting team or one-on-one meetings with people sharing what they’re grateful for will not only set a positive tone for the conversation ahead but also foster better relationships and promote a healthy team culture. Keep things fresh by changing the category week to week. For example:
What is a project you’re thankful to have had the opportunity to work on?
Who is a colleague you’re grateful for and why?
What is a small, daily luxury you’re grateful to have?
What is a technological advancement you can’t imagine life without?
What’s a recent lesson you’re thankful to have learned?
Re-evaluate company recognition programs:
With many cultures pursuing hybrid and remote work long term, it’s a good time to take a hard look at how your organization formally shows appreciation for employees. There is a myriad of avenues to choose from, including public shoutouts, recognition for core values lived out, and peer-nominated awards. Think about what would best resonate based on the culture you’re trying to create, and invite feedback from managers and employees on what kinds of recognition would be most motivating to them.
Write a thank-you note:
You can make yourself happier and nurture your relationship with another person by writing a thank you letter or email expressing your enjoyment and appreciation of that person's impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.
Thank someone mentally:
No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.
Keep a gratitude journal:
Make it a habit to write down or share with a loved one thoughts about the gifts you've received each day.
Count your blessings:
Pick a time every week to sit down and write about your blessings reflecting on what went right or what you are grateful for. Sometimes it helps to pick a number such as three to five things that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.
Pray:
Religious people can use prayer to cultivate gratitude.
Meditate:
Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as "peace"), it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, etc.).
Comments