Throughout our school lives, we have always been taught to show gratitude and to be grateful for things and individuals around us. We all know that gratitude is a powerful tool for improving interpersonal relationships and improving mental and emotional well-being. Besides gratitude being a fundamental value found in various cultures and philosophies, modern neuroscience has also provided a novel approach to view gratitude and its tangible effects on our brains. From enhancing mood to improving cognitive function, appreciation of the good in our lives brings profound changes. Now the question is: what exactly happens in our brain when you practice gratitude?
Gratitude stimulates the brain’s reward system by triggering the release of neurotransmitters such as dopamine and serotonin. These chemicals are often referred to as the “feel-good” neurotransmitters because they play a significant role in enhancing mood, motivation, and overall well-being.
First, when we experience gratitude, the brain releases dopamine, a neurotransmitter associated with pleasure and motivation. This creates a positive feedback loop: expressing gratitude makes us feel good, which encourages us to seek more opportunities to practice such gratitude.
Secondly, gratitude also increases serotonin production. Serotonin contributes to feelings of happiness and emotional stability. Low serotonin levels are linked to depression, and by practicing gratitude, we support our own mental health by activating the release of serotonin.
Our brains are wired for neuroplasticity, meaning they can recognize and form new neural connections throughout life. Practicing gratitude strengthens these neural pathways associated with positive emotions.
On the other hand, practicing gratitude is also essential for reducing stress and anxiety. Long term stress triggers the release of cortisol, a stress hormone that helps our bodies to cope with long term stress by increasing blood glucose levels. Studies have shown that people who regularly practice gratitude have lower levels of cortisol, which helps reduce feelings of tension, anxiety, and depression. Moreover, gratitude also activates activity in the prefrontal cortex, which is the brain region that is responsible for regulation of emotions, decision-making, and impulse control. This allows us to be better at managing stress and respond to challenges.
In addition to the emotional and hormonal regulations that gratitude does to our brain, practicing gratitude also has a more visible effect—improving our sleep quality. Practicing gratitude before bedtime can help shift focus away from stress, allowing our minds to settle into a more restful state for sleep. Research has also suggested that people who engage in gratitude exercises sleep longer, and they spend more time in deep sleep to restore energy for the daytime.
Knowing all the benefits of practicing gratitude, what can we do to show appreciation?
- Keep a Gratitude Journal: every day, write down and record five things that you’re grateful for
- Show Appreciation: Take the time to thank people in your life, whether through a text, call, or handwritten note.
- Practice Mindfulness: Engage in mindful gratitude by fully appreciating what you have
- Use Gratitude Affirmations: Start your day with positive affirmations such as “I am grateful for the opportunities in my life.”
- Reflect Before Bed: Before sleeping, take a moment to reflect on the positive moments of your day
Gratitude is much more than just politeness—it is a scientifically proven way to improve our brain for happiness, resilience, and overall well-being. So why not start today? Maybe with a simple thank-you note on a friend’s desk, you’ll start the journey of appreciation.