On the surface, Thanksgiving is a time spent feasting with loved ones, but at the heart of this holiday is a profound sentiment: holding space for gratitude. While many people think of appreciation as simply expressing thankfulness, it’s more complex than that.
Nicknamed the “father of gratitude,” Robert Emmons, Ph.D., a leading scientific expert on the subject, defines gratitude as recognizing and appreciating the positive things in our lives that come from sources beyond ourselves. In short, it’s not a fleeting emotion, but a mindset, a conscious choice not controlled by external circumstances.
“Gratitude heals, energizes and changes lives,” Dr. Emmons says. “It is the prism through which we view life in terms of gifts, givers, goodness and grace.”
The Many Benefits of Gratitude
Studies in the last two decades demonstrate how being thankful has the power to improve quality of life, both mentally and physically.
Emotional and Mental
- Self-esteem and satisfaction: Those who have a grateful mindset often report higher satisfaction with life, strong social relationships, and higher self-esteem, according to a review of 70 studies out of the University of New England.
- Contentment: One study found those who practiced cultivating a sense of appreciation focused more on accomplishing goals and nurturing healthy relationships and less on materialistic things.
- A tool for anxiety/depression: Practicing thankfulness cannot cure depression and anxiety, but brain scans have shown it produces more dopamine, and other feel-good hormones.
- Emotional regulation/decision-making: A study that looked at brain activity of those practicing gratitude found that participants had improved emotional regulation and decision-making skills.
Physical
- Stronger immune systems and better sleep: One study found gratitude strengthens the immune system, and another found it promotes good sleep patterns, which go hand in hand. Also, thinking positive thoughts right before falling asleep also aids with good sleep!
- Pain tolerance: Focusing on being thankful can lessen an individual’s pain sensitivities.
- Longevity: A grateful mindset extends lifespans. One study also found an all-women participant group with an optimistic outlook on life had only a nine percent chance of developing heart disease.
- Health-consciousness: Individuals with grateful attitudes tend to be more health-conscious, says Emmons, resulting in fewer unhealthy habits.
Social
- Romantic relationships: Couples who express and receive appreciation often report a better relationship.
- Friendships: Friends who show appreciation improve their bonds and have an easier time communicating and viewing each other positively.
- Families: When families practice gratitude together, they feel more protected against stressors as hardship arises, such as ill parents.
- Attracting more relationships: Showing appreciation attracts new friends, a study in the journal Emotion finds.
Gratitude is a Practice
During the holidays, people often express heightened awareness of sadness and anxiety. While it may be more difficult to feel thankful in trying circumstances, practicing it is an attitude that trains our brains to be more attuned to positivity. In fact, it works as a coping tool against negative thinking patterns.
A study from The Journal of Happiness Studies recommends spending fifteen minutes a day, five days a week (for at least six weeks) meditating on gratitude to promote a lasting change in perspective. However, even allotting small portions of each day or week to this practice has holistic benefits. Although it may feel contrived at first, many people report that it becomes habitual, or part of their thought process, with patient dedication.
A More Fulfilled Life
Thankfulness is not just a holiday tradition, but a powerful daily perspective tool to create a happier, healthier and more fulfilling life.
Tips for Cultivating Gratitude
Keep a journal: Write details of positive experiences to condition the brain to choose thankfulness.
Visual reminders: Looking at pictures of your loved ones or cherished things reinforces your appreciation.
Letters and notes: Writing a thank-you note once a week significantly improves health, even if it’s never sent, or just a mental note!
Prayer/meditation: Vocalize and ponder reasons to be grateful.
At the heart of this holiday is a profound sentiment: holding space for gratitude.