Discover how the simple practise of gratitude can bring a host of different benefits to your life as we explore the importance of being grateful.
During difficult times, it’s easy to feel a little overwhelmed or drained by life. Negative feelings and thoughts can creep in, which can make it difficult to see the positives. However, one simple practice, gratitude, can help to alleviate these feelings. We take a look at the importance of being grateful.
Despite being a simple concept, gratitude can make us happier, healthier, and more settled in ourselves. We explore what gratitude means and the benefits it can bring, along with some practical tips for being grateful.
What is gratitude?
Let’s start with a gratitude definition. You’re probably familiar with expressing gratefulness by saying ‘thank you’ when someone does something nice for you. Yet it’s a more nuanced concept than simply expressing thanks.
Gratitude is defined as a positive emotional reaction that serves a biological purpose. It’s the appreciation of the valuable and meaningful things in our lives. As one of the world’s leading experts in gratitude, Robert Emmons, explains in his essay on gratitude:
“It’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.”
However, he also points out that there is another element to being grateful:
“We recognise that the sources of this goodness are outside of ourselves. … We acknowledge that other people—or even higher powers, if you’re of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives.”
As we’ll see, there are many different gratitude practices out there that can help you hone these skills. What’s more, the benefits of doing so can be quite remarkable.
Why is gratitude important?
While we’ll get into the specific benefits of being grateful further down, it’s worth mentioning the overall importance of gratitude. Although it can appear to some as a little bit of a woolly term, there is actually a body of scientific evidence that demonstrates its effectiveness.
Countless studies have shown that gratitude can bring a variety of physical, psychological, emotional and social benefits. It helps us appreciate all the positive elements of our lives and the people in it.
While it might not be a panacea or cure-all for everything, gratitude can help to keep us grounded and feeling positive, particularly in times of uncertainty.
Many of us are familiar with feelings of dissatisfaction – we feel that our lives are incomplete and lacking in the things we crave. At such times, it’s easy to compare yourself to the idyllic-seeming lives of others and judge yourself to be lacking. The simple practice of gratitude can help to alleviate these feelings.
Is gratitude right for everyone?
Before we get into some of the research and facts behind gratitude, it’s important to take a moment to discuss whether practising gratitude is right for everyone. Although there is a lot of evidence that highlights the benefits of this practice, it isn’t the answer for everyone.
Studies suggest that we each have a level of ‘trait gratitude’, which determines how grateful we can feel. Factors such as genetics, culture, and personality impact this level. It’s not known exactly whether a person can ‘train’ themselves to experience more gratitude.
Similarly, the endless pursuit of happiness can be draining, and life can throw up painful moments without warning. Although there are many benefits of practising gratitude, it may not be suitable for everyone. Do not be discouraged if you don’t feel the effects, and be sure to discuss any mental health issues with your doctor or other medical professional.
The benefits of gratitude
Let’s take a look at some of the specific and evidence-backed benefits of gratitude. While there are actually quite a few, we’ve picked out some of the most notable ones below. The benefits of practising gratitude include:
It can make you happier
A 2003 study found that those who practised gratitude reported ‘considerably more satisfaction with their lives as a whole.’ They felt more optimism about the future, as well as more connection with others. The study concluded that participating in gratitude resulted in substantial and consistent improvements in an individual’s perception of their wellbeing.
Evidently, gratitude and happiness are closely linked. Those searching for a path to happiness might want to consider how being grateful can help.
It can improve your mental wellbeing
When it comes to your mental health, gratitude goes beyond just happiness. Studies have shown that being grateful can make you more optimistic, improve your mood, and even lower rates of stress and depression.
However, a recent study found that the benefits of gratitude interventions had a limited impact on reducing symptoms of anxiety and depression. As we mentioned earlier, it’s not a cure-all and shouldn’t replace medical advice.
That being said, if you are working to manage your mental health and stress, gratitude could still play a part. Just be sure to always discuss your mental health issues with your doctor or health professional.
For those looking to learn more about depression and low mood in young people, we have a course that can help you identify coping strategies. Similarly, our ExpertTrack on Psychology can help you explore the links between mind and behaviour.
It can improve your physical health
So far, we’ve spoken about gratitude as an internal and emotional concept. However, there is evidence to suggest that it can also bring about positive impacts on your physical health. One study from 2014 showed a positive correlation between gratitude and self-reported physical health, propensity for healthy activities, and a willingness to seek help for health concerns. There were further links between gratitude and healthy activities.
If you’re interested in the connection between physical and mental health, our course Integrating Care: Depression, Anxiety and Physical Illness can help you explore the subject further.
It can increase your self-esteem
One of the markers of long-term wellbeing is self-esteem – an individual’s opinion of their own worth. A 2011 study found that grateful contemplation could be used as a tool to increase satisfaction with life and self-esteem.
For those interested in ideas of self-esteem and self-worth, our course on body neutrality and body image with Jameela Jamil provides a fascinating insight into self-love.
It can enhance positive emotions
As well as being a positive emotion in itself, gratitude also tends to bring out the best in other sensations. Research from 2017, positive emotions allow people to build psychological, intellectual, and social resources. What’s more, practices such as gratitude may play a role in motivating individuals to engage in positive behaviours leading to self-improvement.
The study found evidence that expressing gratitude helps people with emotions such as connectedness, elevation, and humility. All of these, along with other aspects, are crucial to maintaining a mindful life.
It can help you make friends
Gratitude is part of our biology, and its likely predecessor, reciprocity, is still seen throughout nature. These mechanisms allow us to exchange things for the mutual benefit of both parties. When someone does something nice for us, our brains react to make us want to repay the favour, meaning we care for others and others care about us.
Research has shown that even something as small as thanking a new acquaintance for their help can make a social relationship more likely. What’s more, other studies have shown that being grateful towards your partner can boost your romantic relationships.
It can improve your sleep
We’ve already seen that gratefulness is a positive trait that can help to improve your mental and physical wellbeing. However, there is also evidence showing that it can improve your sleep quality.
Those who are struggling with their sleep will know how difficult it can make life, so any practice that can improve your sleep will be welcome.
It can boost your career
Gratitude can make you more helpful, more compassionate, and more forgiving. Several studies have suggested that practising gratitude can also make you more satisfied with your job. All of these are positive traits for the workplace, but the evidence doesn’t end there.
A 2016 study found that gratitude and respect in the workplace can help employees feel valued and welcomed in an organisation. Similarly, a 2015 study highlighted that gratitude also helps people find meaning in their jobs.
If you’re interested in exploring these topics further, check out our Wellbeing and Resilience at Work course, part of our Skills to Succeed in the Digital Workplace ExpertTrack.
It can help you deal with hardship
A recent study at Eastern Washington University explored the link between gratefulness and dealing with difficult experiences. Participants were asked to recall and report on an unpleasant open memory. Those who thought about the positive experiences generally responded more positively than those who only thought about the memory in general terms.
The study found that those with gratitude ‘showed more memory closure, less unpleasant emotional impact, and less intrusiveness of the open memory’ than others.