How a gratitude attitude can improve your wellbeing

Gratitude is a complex and multifaceted emotion that has been a subject of fascination for philosophers, psychologists, and researchers for centuries. Gratitude is a difficult concept to define, but is often described as thankfulness or appreciation for the positive aspects of life, or for receiving some sort of gift or benefit, as well as an acknowledgment of the kindness and generosity of others (Emmons & Mishra, 2010). Wellbeing, on the other hand, refers to a state of overall mental and physical health, characterised by a sense of contentment, fulfilment, and life satisfaction (Alkozei, Smith & Killgore, 2018). Decades of psychological research have now established that expressing gratitude is good for your wellbeing in a number of different ways.

Defining gratitude

Gratitude, at its core, is an emotional response that arises when individuals recognise the value of something or someone in their lives and feel a sense of appreciation for it (Emmons & Mishra, 2010). Gratitude is frequently defined as either a mood, trait, or state of being (Sansone & Sansone, 2010). These varied ways of defining gratitude have made it a complex emotion to research and study.

Most frequently, psychological research has explored the influence of a state of gratitude, or gratitude as a disposition, on a person’s wellbeing. As a state, gratitude is defined as the feeling of thankfulness for receiving something of value (Emmons & Mishra, 2010). It refers to a moment of thankfulness and is attributed to a specific benefit or gift, for example.

On the other hand, trait gratitude, or a grateful disposition, refers to people who express gratitude frequently for various positive aspects of their lives (Wood, Froh & Geraghty, 2010). People high in a grateful disposition may express gratitude for small daily occurrences, for specific people, for more spiritual reasons, or simply for being alive and healthy. Whether defined as a trait or disposition, gratitude is an important positive emotion and is related to improved overall wellbeing (Emmons & Mishra, 2010).

Defining wellbeing

Wellbeing is a holistic and multidimensional concept that encompasses various facets of an individual's life, including physical, emotional, social, and psychological aspects. It is not merely the absence of illness, but rather a state of flourishing and thriving.

In research, wellbeing is either defined as subjective wellbeing or psychological wellbeing. Subjective wellbeing is generally linked to feelings of satisfaction with your life, a positive mood, and fewer negative feelings or the absence of a negative mood (Alkozei, Smith & Killgore, 2018).

Psychological wellbeing refers more to life goals and morals and the achievement of these goals. In other words, psychological wellbeing is achieved by living a meaningful life according to the potential you believe you have (Killen & Macaskill, 2015). While gratitude is linked to improvements in both psychological and subjective wellbeing, it is more commonly associated with subjective wellbeing.

Gratitude and wellbeing: mechanisms and effects

Gratitude has been linked to a number of physical, psychological, social, and emotional benefits, all of which contribute to improved wellbeing. Gratitude is associated with increased happiness, positive affect or mood, less dysfunction or negative affect, and better social relationships (Watkins, 2004; Wood, Froh & Geraghty, 2010). It has also been linked to lower levels of stress, improved coping and resilience, lower levels of depression and, in some cases, improved physical health. Finally, grateful people have been found to be less materialistic and make fewer comparisons between themselves and other people.

Gratitude and positivity

Gratitude is associated with a heightened experience of positive emotions such as happiness and contentment. When individuals acknowledge and appreciate the positive aspects of their lives, it naturally leads to an increase in their overall emotional wellbeing. Expressing gratitude can create a positive feedback loop, as positive emotions further enhance an individual's sense of wellbeing. In this way, gratitude increases feelings of happiness, which in turn can lead you to see more things in your life to express gratitude towards (Watkins, 2004).

Gratitude and coping with stress

Expressing gratitude can also help you to cope with stressful situations and reduce negativity during difficult times (Emmons & Mishra, 2010; Watkins, 2004). Gratitude encourages a focus on positive thoughts, memories, and the benefits you have received in life, and reduces the focus on unpleasant or stressful situations (Emmons & Mishra, 2010; Watkins, 2004). By enhancing the tendency to focus on the positive, gratitude is also incompatible with depression, which is characterised by a focus on the negative (Wood, Froh & Geraghty, 2010). As such, gratitude can help alleviate symptoms of mental health disorders, such as depression.

Gratitude and social relationships

Gratitude is often experienced in relation to another person for something received from them. As a result, gratitude, through encouraging positive responses and social interaction with others, has the potential to build social relationships (Emmons & Mishra, 2010). Gratitude may encourage the formation of new friendships or help strengthen existing relationships (Emmons & Mishra, 2010). When people express gratitude toward others, it can enhance the bond between them, leading to greater social support and a sense of belonging. Strong social connections are a fundamental component of overall wellbeing, as they provide emotional support and reduce feelings of isolation.

Gratitude and physical health

Gratitude is not limited to mental and emotional wellbeing; it can also have positive effects on physical health. Research suggests that grateful individuals may experience lower blood pressure, improved immune function, and better sleep quality, and they even tend to exercise more, all of which contribute to overall wellbeing (Emmons & Mishra, 2010).

Ways to express gratitude

Expressing gratitude in everyday life is a way to foster positivity and build strong relationships. Here are seven ways to express gratitude:

1. Say "thank you"

The simplest and most direct way to express gratitude is by saying "thank you" when someone does something kind or helpful for you. Whether it's holding the door open or receiving a thoughtful gift, verbalising your appreciation is always appreciated and also has a positive impact on your own wellbeing.

2. Write thank-you notes

Sending handwritten thank-you notes or emails is a thoughtful way to express gratitude, especially for more significant gestures or favours. Be specific in your note, mentioning what you're grateful for and why it matters to you.

3. Practice acts of kindness

Show your appreciation by performing acts of kindness in return. It could be helping someone with their tasks, running an errand for them, or offering your support when they need it.

4. Give compliments

Complimenting others sincerely is a way of expressing gratitude for their qualities, actions, or efforts. Be genuine and specific in your compliments, which will brighten their day.

5. Acknowledge contributions

In a professional setting or within a group, recognise and acknowledge the contributions of others. Publicly thanking them for their hard work and dedication can boost morale and foster a culture of gratitude.

6. Spend quality time

Spending time with loved ones or friends is a way of showing gratitude for their presence in your life. Engage in activities that all parties enjoy, listen actively, and be fully present during your interactions.

7. Donate or volunteer

Express gratitude by giving back to your community or a cause that's meaningful to you. Volunteering your time or donating resources can be a powerful way to show your appreciation for the blessings in your life.

Remember that expressing gratitude is not only about the words you use but also about the sincerity behind your actions. Be genuine in your appreciation, and it will have a more significant impact on those around you.

References

Alkozei, A., Smith, R., & Killgore, W. D. (2018). Gratitude and subjective wellbeing: A proposal of two causal frameworks. Journal of Happiness Studies, 19, 1519-1542.

Emmons, R. A., & Mishra, A. (2011). Why gratitude enhances well-being: What we know, what we need to know. Designing positive psychology: Taking stock and moving forward, 248, 262.

Killen, A., & Macaskill, A. (2015). Using a gratitude intervention to enhance well-being in older adults. Journal of happiness Studies, 16, 947-964.

Sansone, R. A., & Sansone, L. A. (2010). Gratitude and wellbeing: the benefits of appreciation. Psychiatry (Edgmont), 7(11), 18.

Watkins, P. C. (2004). Gratitude and subjective well-being. The Psychology of Gratitude, 167-192.

Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical psychology review, 30(7), 890-905.