With Thanksgiving this week, it is only appropriate to talk about gratitude! The definition of gratitude, according to the Oxford dictionary, is “the quality of being thankful; readiness to show appreciation for and to return kindness.”
Practicing gratitude is an evidence-based means by which to increase one’s happiness and well-being. In the psychology literature, gratitude is considered a “positive psychological intervention (PPI)”, an activity or treatment aimed at increasing positive feelings or positive behavior. Other PPIs include exercise, meditation, visualization, and engaging in flow-state activities. A 2010 article in Clinical Psychology Review entitled Gratitude and well-being: A review and theoretical integration, by Wood et al, states in the conclusion: “In recent years, a large body of literature has developed showing that gratitude is related to a wide variety of forms of well-being. This literature stands in contrast to work showing that huge increases in income are needed for even modest gains in well-being (Boyce & Wood, in press). Perhaps instead of spending lives trying to amass ever more possessions, people would be better advised to appreciate more what they actually have (c.f., Lyubomirsky, Sheldon, & Schkade, 2005). “
Passmore et al write in Positive Psychology Coaching Techniques: Gratitude, the Coaching Psychologist in 2016, “Gratitude is a concept which has become diminished in western society, almost in parallel with the increasing wealth which most of its members enjoy. Wealth, possessions and health have for many become expected norms rather than personal ‘blessings’ that are appreciated. As expectations have changed, so gratitude has diminished. Gratitude has, for many, been replaced by disappointment, anger and resentment when these expected ‘blessings’ either do not appear or they disappear. Research has linked gratitude with hope, life satisfaction and more proactive behaviors towards others.”
Gratitude is also being shown to be an effective means of improving health outcomes in the medical literature. In September of 2023, an article was published in Frontiers in Psychology by Wang et al, entitled The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. This reviewed 19 studies over almost 20 years and almost 3000 participants. They concluded that “gratitude not only promotes mental health and adherence to healthy behaviors but also improves cardiovascular outcomes. Gratitude may have a positive impact on biomarkers of cardiovascular disease risk, especially asymptomatic heart failure, cardiovascular function, and autonomic nervous system activity.”
So how does one develop a practice of gratitude? Here are a few ways to consider. Do just one what works for you! Even the smallest awareness of the good things happening in your life will have a positive effect on your day.
Anticipate it. In the morning, write out what you are looking forward to that day.
Notice it. Throughout the day, take mental note of the little glimmers – the things that you appreciate or make you smile.
Talk about it. Over dinner with your family or friends, each share a highlight of your day.
Reflect on it. In the evening, write down three things you are grateful for.
Share it. Tell people what you appreciate about them. This will absolutely boost each of your days.
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