A few years ago, I worked as a Support Coach for Anxiety Free Living by Andrew Pearce, where we ran programs that focused on simple but powerful tools for mental wellbeing. One of the most impactful practices we encouraged was gratitude. In our 21-Day and 12-Week Programs, participants posted their daily gratitudes in our group. It was incredible to see how this simple practice shifted their perspective by the end of each program. Many reported feeling calmer, more positive, and noticing improvements in their relationships. They even found the benefits of gratitude lasted for months after they took a break from the practice.
What is it about gratitude that makes such a difference?
The Science Behind Gratitude
Gratitude is more than just a feel-good practice—it has profound effects on the brain and body. Research in Positive Psychology has shown that practicing gratitude can:
Increase dopamine and serotonin levels – These neurotransmitters are associated with happiness, motivation, and emotional regulation. By fostering gratitude, we create a positive feedback loop in the brain that enhances overall wellbeing.
Reduce stress and anxiety – Gratitude has been linked to lower levels of cortisol (the stress hormone), helping individuals feel more relaxed and resilient in daily life.
Improve sleep quality – A study published in Applied Psychology: Health and Well-Being found that individuals who practiced gratitude before bed experienced better sleep duration and quality.
Strengthen relationships – Expressing gratitude towards others fosters stronger social connections and emotional bonds, enhancing both personal and professional relationships.
Boost long-term happiness – Studies indicate that the positive effects of gratitude can last weeks after practicing it, proving that this habit creates long-lasting changes in mood and outlook.
Making Gratitude a Habit
Gratitude remains a key part of my life. It keeps me grounded—even on harder days. And it doesn’t have to be about big things! Some days, it’s the warmth of a morning coffee or the joy of a kind message from a friend. The beauty of gratitude is in its simplicity and accessibility.
If you’re new to gratitude, here are some ways to incorporate it into your life:
Start small – Write down one thing you’re grateful for each day.
Use a gratitude journal – Reflect weekly or daily on moments that brought you joy.
Express it to others – A heartfelt thank-you can strengthen relationships and spread positivity.
Practice mindfulness – Take a moment to savor positive experiences instead of rushing past them.
Reframe challenges – Even in difficult moments, finding small things to appreciate can shift your perspective.
The Invitation
Gratitude isn’t about perfection; it’s about noticing. Over time, you might find that life feels a little brighter and a little lighter just by cultivating this practice.
So, what’s one thing you’re grateful for today? Share it with someone—or write it down—and let the science of gratitude work its magic!
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