For many of us, practicing gratitude doesn’t seem like a difficult concept. 

The words please and thank you are part of our daily existence, even when we say them automatically and without thought.

But there is much more to gratitude than meets the eye. There is a powerful force behind it, one that gently catapults you into a more positive and happy mindset. The power of gratitude is far more than common courtesy; it’s a meaningful practice of counting your blessings that ultimately improves your overall wellbeing.

Research has shown that gratitude not only increases resilience, but it also reduces stress, lowers blood pressure, and strengthens relationships. The more we study the power of gratitude, the more we learn how effective it is in boosting our physiological and emotional makeup. 

Does this sound appealing to you? I thought it might.

Read on to learn about the science of gratitude and how you can incorporate it into your daily life. 

The Science Behind Gratitude

The word gratitude can wear a lot of different hats – like emotion, virtue, behavior, or personality trait. If we look at gratitude from a scientific standpoint, we can break it into a two-step process:

1. Recognize that you have gained a positive outcome

– Gratitude is an affirmation of goodness in the world and the benefits you have received.

2. Acknowledge that there is an external source for this positive outcome

– Other people, and/or a higher power, gave you gifts to help you achieve goodness in your life.

Research shows that gratitude encourages us to appreciate the gifts firstly, and then to pay it forward. When the brain feels gratitude, parts relating to the feelings of a reward, bonding, and positive social interactions are activated.

The power of gratitude is so strong that, when practiced consistently, it boosts neurochemicals in charge of dopamine, oxytocin, and serotonin surges – those beloved feel-good chemicals linked to feelings of connection, closeness, and overall happiness.

Gratitude’s mental effects are similar to that of meditation and mindfulness because you’re focusing on the present moment or a positive thing. Your central nervous system is benefited, which, in turn, makes you more peaceful, passive, and open to change.

Scientists have found that consistency is the keyword. Since the brain changes with experience (stepping out of our comfort zones for growth), the more we practice gratitude, the more the brain learns to focus on the positives we encounter in life.

In one study done at the UCLA, Berkley, researchers randomly divided 300 adults with anxiety and depression, into three groups. All groups received counseling, but had different activities:

• Group 1: write one letter of gratitude to another person each week for three weeks.
• Group 2: write about negative experiences they had, focusing on their deepest thoughts and feelings.
• Group 3: no writing activity

The results were fascinating. Compared to the other groups, those who wrote letters of gratitude each week reported huge mental health boosts and feel-good chemicals for nearly 12 weeks after the sessions ended.

A similar study required the use of a gratitude journal where each person in the first group wrote five things they were grateful for from the past week. The second group wrote about daily troubles, while the third group wrote about things that affected them.

After ten weeks, the individuals in the first group were more content with their lives and 25% happier than the other two groups. They also reported fewer health issues and were more motivated to exercise.

For many, these results are primary life goals: happiness, health, and motivation. So, are you ready to embody the power of gratitude into your life?

How to Incorporate Gratitude Into Your Life

I show my clients many different ways of bringing happiness into their lives with the power of gratitude. Four of my favorite ways to incorporate gratitude are evidence-based, highly effective, and healthy habits to form.

1. Keep a Gratitude Diary

A gratitude diary is a space where you reflect on several positive experiences that happened each day. Numerous studies show how keeping a gratitude diary significantly increases a positive mindset and encourages compassion and even more gratitude. Start with listing three positive experiences, and eventually, you’ll be able to record more. 

2. Write Gratitude Letters

Think of a person who did something for you that you are so grateful for, but you never had the opportunity to give them a heartfelt thank you. Choose someone who is still alive, and perhaps available to deliver the letter in person. Explain to the person what they did and why you are so grateful to them. Include how their actions have helped to change your life for the better. The letter doesn’t need to be lengthy, but detailed enough that makes you feel good.

3. Express Mindful Thanks

Studies have shown that when people express their thanks mindfully and directly, it increases happiness by nearly 20%. Practicing a mindful thank you, whether it’s in a phone call, a quick visit, or seeking them out in a crowd, not only makes you feel good, but it helps the other person to feel appreciated and happy, too. If you are grateful to someone, acknowledge them in a heartfelt way.

4. Practice Gratitude Meditation

Meditation is a proven way of bringing positivity and happiness into your life. Practicing a gratitude meditation is a mindful approach that requires you to take the time to sit quietly and first focus on your breathing, then focus on what you are most grateful for in that moment. Gratitude meditation is a great exercise to do right before writing in your gratitude journal.

Final Thoughts 

The power of gratitude not only changes your brain, but it alters your way of life. Consider hypnotherapy for releasing stuck emotions that could be hindering your experience. Meanwhile, practicing at least one of these gratitude interventions will bring more compassion, contentment, and happiness into your life.