"Thank You" - Gratitude Significantly Boosts Your Mood
This is how and why!
Thank you. Two simple words that hold immense power and impact in our daily lives. Whether receiving a thoughtful gift, a kind gesture, or simply someone holding the door open for us - expressing gratitude through a heartfelt 'thank you' can make all the difference.
Did you know that saying thank you affects those around us and has impactful effects on our own mood? Being grateful and showing this, is a practice that for some is very easy, while for others it’s hard. Our early experiences with gratitude or the lack of it, has an impact on whether we can show gratitude. If you struggle to do this, this article will help you understand how and why this is such a lifechanging way of moving in the world and being with others. As you practice, it gets easier and easier. Today, we will explore the science behind why showing gratitude has such a profound impact on our well-being. The more familiar we get with the term and practice, the better we get at showing it too.
Family and Community
Writing and thinking about gratitude working on this post, it motivated me to hug and thank my family an little extra this week. I have thank them for being who they are, for listening, being good kids, a good husband, for a great summer. And the magic is, that it works. You feel instantly good and in a better mood. Watching their faces and cute smiles every time, makes it clear that more gratitude is never too much.
I also wanted to show my gratitude to the students of Thermalist Education. They have put in a lot of effort to become the best, and I know it will show in the way they teach people cold, heat and breathwork. To say thank you for believing in me, jumping into my online education and for the amazing reviews, I made a gratitude post yesterday on LinkedIn and Facebook (Click below post to read more).
What Is Gratitude?
I know this looks like an obvious question with an obvious answer, but bear with me. Gratitude is more than just saying thank you. It's an attitude, a mindset, and a way of life. It goes beyond acknowledging someone's actions or receiving something from them.
Gratitude is recognizing and appreciating the good things in our lives, big or small, and expressing thanks for them. It's about shifting our focus from what we lack to what we have - and being genuinely thankful for it.
The Science Behind Gratitude In Regards to Mood
Research has shown that expressing gratitude can significantly impact our overall mood and well-being. Here are some of how saying thank you can improve our lives:
Reduces Stress & Anxiety
In our fast-paced world, stress and anxiety have unfortunately become a part of everyday life. However, studies have shown that regularly expressing gratitude can help reduce these negative emotions.
A study by Geyze D. and colleagues conducted a systematic review and meta-analysis of interventions to develop gratitude and its benefits to human beings. The study aimed to evaluate the available evidence on appreciation as a causal factor for improving well-being in individuals.
The researchers found 64 randomized clinical trials that met the inclusion criteria, which were conducted between January and July 2022. The results showed that patients who actively practiced acts of gratitude experienced greater feelings of thankfulness, improved mental health, and reduced symptoms of anxiety and depression.
Additionally, they also reported an overall increase in positive emotions and mood. This demonstrates that gratitude interventions can significantly affect our mental health.
Based on these findings, it is evident that expressing gratitude can serve as a therapeutic complement to treating anxiety and depression. It can also promote positive emotions and improve overall well-being in the general population.
Let's take some time each day to reflect on what we are grateful for and express our appreciation towards others. It may help us lead happier and more fulfilling lives. This study highlights the importance of incorporating gratitude into daily routines for improved mental health and well-being.
Do you want to show your support and get access to all articles?
If you find my research and articles interesting, you’re welcome to join as a Member.
As a Member you get full access to all articles - monthly or yearly.
Access to archive.
Founding Members (new and old) Get the course - Thermalist Get Started (value 249 USD). Here you get answers on how to use cold water immersion and sauna in practice for better physical and mental health.
You can read all the benefits on becoming a Member HERE.
Gift a Membership to someone HERE.
Improves Psychological and Physical Well-Being
If there were a pill that could improve our psychological and physical health, we would all be taking it. Expressing gratitude may be the closest thing to that 'miracle' pill. A fascinating study by Robert A. and his colleague explored the effects of a grateful outlook on our overall well-being in daily life.
The study was conducted over three phases and involved randomly assigned participants to different experimental conditions. In the first two studies, the researchers looked at how participants responded to either writing about their daily hassles, listing things they are grateful for, or neutral life events/social comparisons.
They tracked their moods, coping behaviors, health habits, physical symptoms, and overall life appraisals weekly (Study 1) or daily (Study 2).
In the third study, individuals with neuromuscular disease were randomly assigned to either the gratitude condition or a control group.
Across all three studies, participants in the gratitude condition showed higher well-being levels than those in the other experimental conditions. The most significant finding was an increase in positive emotions. The researchers also noted improvements in other outcome measures but less consistently than with positive affect.
These results suggest that consciously focusing on things we are grateful for can have significant emotional and interpersonal benefits. And it doesn't cost us anything! So why not make expressing gratitude a daily habit? It may improve our overall well-being in ways we never imagined.
Overall, this study highlights the importance of counting our blessings and having a grateful outlook on life. It also shows that small, simple actions can significantly impact our mental and physical health. So, let's all take some time to reflect on the things we are thankful for each day and experience the positive effects it has on our lives.
Reduces Inflammatory Responses
I know you must ask yourself how your mood relates to your body's inflammatory response. But your emotions and immune system are more connected than you may think.
A study by Laura I H. and colleagues explored the effects of gratitude on physical health and the neural mechanisms behind these effects. The study involved a six-week online gratitude writing intervention, with one group practicing gratitude and another acting as control.
The participants were healthy women aged 35-50 who reported on their support-giving behavior and provided blood samples before and after the intervention. These samples measured inflammatory biomarkers like tumor necrosis factor-alpha and interleukin-6 levels.
Additionally, after the intervention, the participants completed gratitude and threat reactivity tasks in an fMRI scanner. The results showed that those who reported higher levels of support-giving also had lower reactivity in the amygdala (the brain's threat center) and reduced inflammatory responses.
Interestingly, the study found that practicing gratitude activates a neural system associated with giving behavior, downregulating threat response, and reducing inflammation. These findings suggest that expressing gratitude can benefit our physical health by reducing harmful inflammation.
Finally, the researchers concluded that gratitude-related reductions in amygdala reactivity could mediate the relationship between increased support-giving and decreased inflammation.
Practicing gratitude directly impacts our immune system, making it essential to our overall well-being. Let's reflect on what we are grateful for, which may be suitable for our health.
Strengthens Relationships
What is the impact of how you relate to others on your mood? Strong relationships are essential for our mental and emotional well-being, and expressing gratitude can help strengthen these connections.
A study by Nathaniel M. G. and Frank D. explored the relationship between expressing gratitude and relationship maintenance behaviors. The research consisted of four studies, each with 636 participants, conducted in different settings to provide robust evidence.
The first study showed that individuals naturally expressing gratitude towards their partner also felt more comfortable voicing concerns about the relationship. This suggests that expressing gratitude can create an open and honest communication dynamic within relationships.
The second study provided further evidence by showing that those who expressed gratitude at one point were more likely to be comfortable voicing concerns about the relationship later on than those who did not.
In the third study, participants were asked to express gratitude, think positively about their partner, or engage in a neutral activity. Results showed that those who expressed gratitude were more likely to voice concerns about the relationship than those in the other two groups.
The fourth study aimed to understand the mechanism behind this relationship by examining how gratitude affects one's perception of their partner. The results revealed that when individuals express gratitude towards their partner, they also have a more positive perception of them, leading to increased comfort in voicing concerns about the relationship.
This suggests that expressing gratitude can improve the overall quality of a relationship by creating a more positive perception of one's partner.
Expressing gratitude can positively impact relationships by promoting open communication and creating a more positive perception of one's partner. Practicing gratitude can help build and maintain strong connections with others, which is crucial for our mood and well-being.
Improves the Quality of Sleep
It goes without saying that good sleep plays a crucial role in mood regulation and overall well-being. Also, practicing gratitude can have a positive impact on our sleeping patterns.
A study by Alex M. and colleagues investigated the effects of gratitude on sleep quality in a community sample. The participants were adults aged 18-68, with a mix of males and females. It is important to note that 40% of the sample had clinically impaired sleep.
The study used questionnaires to gather data from the participants. These included measures of gratitude, sleep quality, personality traits, and social desirability. The Big Five personality traits (neuroticism, extraversion, openness to experience, agreeableness, and conscientiousness) were also considered.
The results showed that individuals with higher levels of gratitude reported better subjective sleep quality and longer sleep duration. They also experienced less time taken to fall asleep and less daytime dysfunction.
The study also investigated the mechanism behind this relationship between gratitude and sleep quality. It found that individuals with high levels of gratitude had more positive pre-sleep cognitions (thoughts before bedtime) and fewer negative ones. Practicing gratitude can lead to a more positive mindset before going to bed, which in turn improves sleep quality.
This study is the first to show a direct link between a positive personality trait (gratitude) and good sleep quality, even after considering other personality traits. It also sheds light on the role of pre-sleep cognitions in this relationship.
The findings suggest potential applications for clinical interventions and highlight the importance of practicing gratitude for overall well-being, including a good night's sleep. Incorporating gratitude into our daily routine is highly recommended for improved mental and physical health. Overall, this study emphasizes that small acts of appreciation can significantly impact our lives.
Based on the evidence presented, it is clear that practicing gratitude has numerous benefits for our well-being. But how can we incorporate gratitude into our daily lives? Here are some practical applications inspired by the studies discussed:
Keep a Gratitude Journal: Start by writing down 3 to 5 things you are grateful for daily. This simple practice can help shift your focus towards positivity and increase feelings of gratitude.
Express Gratitude Toward Others: Thank those around you for their support and kindness. This can strengthen relationships and improve overall communication within them.
Practice Mindfulness: Being aware of and appreciating the present moment can help cultivate feelings of gratitude.
Write Thank You Notes: Take the time to write a note expressing gratitude towards someone. This can make their day and also reinforce positive feelings within yourself.
Use Positive Affirmations: Incorporate positive statements into your daily routine, such as "I am grateful for the opportunities in my life." This can help cultivate a more positive mindset.
Incorporating these simple gratitude practices into our daily lives can significantly benefit our mental and physical well-being. So, let's remember to express gratitude and spread positivity wherever we go.
Final Gratitude!
Therefore, improving your mood goes a long way toward improving your overall well-being. Gratitude is a simple yet effective way to boost your mood and promote positive emotions. The research discussed in this content provides strong evidence for the benefits of practicing gratitude, including increased happiness, improved relationships, and better sleep quality.
Incorporating daily practices of gratitude can have a profound impact on our lives. So, let's make it a habit to express gratitude and appreciate the good things in life. Who knows? It may lead to a happier and more fulfilling life!
I hope you enjoyed the article today! I wish you all a great Weekend!
Susanna