Thanksgiving often reminds us to make a more conscious effort to appreciate the small and large parts of life. Gratitude is more than a polite or obligatory, “Thank you.” It’s increasingly recognized as a practice with measurable benefits for mental and physical health.
According to University of Rochester Medical Center (URMC) researchers, consciously making time and space to appreciate the tangible and abstract parts of life, no matter how big or small, can improve sleep, strengthen relationships, reduce stress and anxiety, and deepen connections with others. It’s even described as a “form of love” that encourages selflessness and positive social behavior.
URMC Associate Professor of Psychiatry Dr. Autumn Gallegos defines gratitude as “The practice of focusing our attention on positive outcomes in our life and the source of those positive outcomes.” Neuroscience research shows that gratitude activates brain regions tied to reward, releasing dopamine and serotonin, neurochemicals that help reduce anxiety and depression.
Gratitude journaling has been shown to lower blood pressure and support heart health. Gallegos says writing gratitude letters to people we care about changes our language from “I” to “we,” strengthening social ties and reminding us who we are connected to. Similarly, Dr. Stephanie O’Keefe at University of Rochester adds that grateful feelings “[elicit] more positive behaviors and can create a continuous virtuous cycle of performing positive social behaviors.”
Dr. Nicole A. Tetreault agrees that focusing on positive outcomes increases positive emotions and trains our brains to be more sensitive to the actual experience of gratitude, which can even improve overall mental health and stress resilience.
Cassidy Macdonald, education coordinator with the Finger Lakes Caregiver Institute at Lifespan, sees the benefits of gratitude firsthand. A recurring program, The Science and Art of Gratitude and Happiness, has been well-received among caregivers and older adults across the Finger Lakes. She says the program focuses on cultivating gratitude as a habit that helps caregivers navigate challenges. While our minds naturally dwell on the one bad thing amid a hundred good moments, intentionally building gratitude can serve as a foundation for well-being and resilience. This is especially important given that 68% of caregivers report high stress, and 72% feel they need more support and resources.”
Scientists continue to explore the psychological and social effects of grateful dispositions, moods, and expressions among partners, friends, colleagues, and even acquaintances. No matter the age, reflecting on and expressing gratitude seems to correlate to greater personal and social positive relationships and experiences.
Simple steps such as writing a thank-you note, smiling at someone, or keeping a gratitude journal can spark these benefits. As Joanna Macy of URMC’s Restorative Dialogue series says, “If you want to bring positive change to the world, you have to be glad to be here.” As we pause to give thanks this year, let’s try to be more mindful about the good in our lives. Our bodies and minds will thank us.
Practicing Gratitude: Simple Ways to Begin
University of Rochester and Lifespan experts say gratitude need not be complicated. Try these small, daily practices to build the habit today:
- Write a thank-you note. Expressing appreciation strengthens relationships.
- Smile at someone. Even small gestures spread positivity.
- Give a surprise gift. Acts of kindness foster connection.
- Pay a compliment to acknowledge someone’s effort or presence.
- Keep a gratitude journal, reflecting on: What are three things that made you smile today? Who is someone you’re grateful for, and why? What do you appreciate about yourself?
- Family activities like a gratitude jar or a dinnertime gratitude circle can help children develop thankfulness early.