Unveiled Advantages of Appreciation: Enhanced Well-being, Improved Mood, Stronger Relationships, Better Sleep, and Robust Immune System Boost
Holidays may be about giving thanks, but incorporating gratitude into your everyday life can bring a slew of benefits throughout the year. Say goodbye to those grinchy vibes and hello to a healthier, happier you!
Clinical psychologist Sarah Kopelovich, Ph.D., an assistant professor in the Department of Psychiatry & Behavioral Sciences at the University of Washington School of Medicine, shares her insights on the power of gratitude:
"Shifting our focus to positive experiences and emotions can really facilitate both mental and physical health."
So, why not give it a shot? Here are five science-backed reasons why you should express your gratitude more often:
1. A Happier You
Gratitude flows from helping others and appreciating the good things in your life, and it can make you unbelievably happier, research shows. Gratitude acts as a powerful shield against anxiety and depression, countering those pesky negative thoughts that tend to worm their way into our minds [5].
"It's not easy to train your brain to look on the bright side when you're feeling anxious or down, but the benefits of practicing gratitude are worth the effort," says Kopelovich.
2. A Healthier Heart
Putting pen to paper—or fingers to keyboard—to write down what you're grateful for could do wonders for your heart health. A 2015 study found that expressing gratitude was associated with less inflammation, a risk factor in the development of heart disease [5].
But that's not all: Participants in the study who kept gratitude journals for eight weeks not only experienced less inflammation, but they also enjoyed healthier heart rhythms, slept better, and felt generally better mentally [5].
3. Love Your Job
Feeling a little blah about your job? Gratitude can help turn things around. A University of Washington study called The Grateful Workplace found that even small acts of appreciation can create a ripple effect, improving job satisfaction and overall quality of life [6].
4. Sleep Like a Baby
If stress keeps you tossing and turning, focusing on the good before bed might help you catch some zzz's. Research out of the UK found that people who scored high on gratitude measures fell asleep faster, slept better, and felt more alert during the day [5].
A study on the effects of gratitude on insomnia found that participants who focused on positive thoughts before snoozing reported less anxiety, sleep disturbances, and improved sleep quality [5].
5. Develop Emotional Resilience
Dealing with stress can take a toll on your mental health. But gratitude can help you cope by teaching you to find the silver lining and embrace a more positive outlook [5].
For example, a study found that people who practiced gratitude were more likely to deal with stress by seeking help from others, looking for the positive in negative situations, actively coping, and planning [5].
Gratitude might seem like a simple concept, but incorporating it into your daily life can make a big difference, especially on days filled with stress and bad news.
"The important thing is to make a commitment to integrating gratitude into your life in a conscious and deliberate way," says Kopelovich. "Don't forget to remind yourself that gratitude is a skill that needs to be cultivated."
- Clinical psychologist Sarah Kopelovich emphasizes the significance of practicing gratitude in fostering both mental and physical well-being.
- Expressing gratitude can lead to increased happiness, as research indicates that it acts as a shield against anxiety and depression.
- Writing down things one is grateful for could enhance heart health, as a study found that it is associated with less inflammation, a risk factor in heart disease.
- Gratitude can improve job satisfaction and overall quality of life, as demonstrated in the University of Washington study 'The Grateful Workplace'.
- Focusing on gratitude before sleeping can help one sleep better and feel more alert during the day, as per research out of the UK.
- Practicing gratitude can aid in developing emotional resilience, allowing individuals to cope with stress more effectively by finding the positive in negative situations.
