Gratitude Blessing : Benefits, Quiz, & Practices Beyond Journaling

We don’t often realize how much of a waste of emotions it is to have malice with someone. And then suddenly, tough times hit, shocking things happen, and make us realize how short and uncertain life is. This realization prompts us to feel gratitude for having basic yet significant things like clean water, a comfortable home, and most importantly good health.

How My Recent Health Anxiety Made Me Send 3 Gratitude Letters

While I don’t want to recall my recent experiences and am still dealing with them, I’ll share a few details here.

It started 2 months ago. The 4 visits to different doctors, a panic-stricken situation, and ongoing horrible experiences triggered my deep-rooted health anxiety.

Last month, on a tough evening, the pain I felt was indescribable. My mind was turning against me, showing only negativity and making things worse by the minute. I almost realized I would fail to survive it.

Desperate, I started chanting God Shri Hari’s mantra and changed my focus. Despite the pain, I gathered the courage to shift my thoughts to positive things—good times, positive events, and the people who mattered.

In the middle of all this, I discovered something powerful: expressing gratitude. I wrote three letters—one to my ex, one to my crush, and the third to a former friend.

The act of writing itself was like magic; as I focused on the good things, I felt some relief and turned my negative thoughts into positive ones. As expected, one of them, my former friend, didn’t reply. I didn’t expect a response either, but I still felt good after sending it.

If you ever find yourself in a tough spot, try feeling grateful and show appreciation. It’s a powerful way to find beauty even in difficult times.

Benefits of Gratitude: What Science Says

There are a lot of scientifically supported claims to signify the importance of being grateful for physical and mental health. I found an amazing article from research.com that has mentioned 35 benefits. (See the resource section below).

However, I am dividing them into two broad categories: first, psychological benefits and second, physiological benefits.

Psychological Benefits

1.1. Neurological changes

Many neuroscientific studies reveal that practising gratitude can improve the quality of life by improving your mood and making you happier (ref).

The reason behind this is that when you express gratitude, neurotransmitters called dopamine and serotonin are released in the brain (Cox, S. 2018). They make you feel good and give the feelings of pleasure and contentment.

In a study conducted by Kini et al. (2016), the effects of gratitude expression on neural activity were explored. The researchers found feeling grateful might have lasting effects on how your brain functions over time.

1.2. Reduced stress and anxiety

As we already saw above how it improves the overall quality of life, other researchers also proved that gratitude can further reduce the level of stress and anxiety.

I am referencing three research studies in this context.

A recent study by Fekete and Deichert (2022) found that brief gratitude writing helped reduce stress and negative effects during the COVID-19 pandemic. They lowered their stress levels significantly and became successful in developing an optimistic attitude.

1.3. Improved relationships

It’s already proven that the practice brings several positive things. Though there is no need to prove that it can also prove relationships for obvious reasons, science has spoken on it.

In a study by Lambert and Fincham in 2011, they found that saying thanks to your partner can lead to more positive actions in the relationship.

The research showed that expressing gratitude plays a role in keeping relationships strong and happy.

1.4. Overall well-being

There is an interesting research (Walsh et al., 2022) on gratitude that caught my attention. It’s especially a study with college students. Their findings showed that saying thanks, whether privately or through texts, made students feel better and more connected.

This simply suggests that simple expressions of gratitude, like texting a thank you, can boost the well-being of students in college.

In another old study by Sansone and Sansone (2010), they focused on finding the positive relation between between gratitude and well-being. And as you expect, the study showed how a simple act of appreciation and thank you can greatly contribute to overall mental health.

1.5. On mental health

As highlighted by Harvard Health Publishing (2021), giving thanks has been associated with increased happiness. It emphasizes the importance of expressing gratitude. Your mental health improves and also has long-term effects.

Similarly, as discussed in Mayo Clinic (n.d.), expressing gratitude feelings may have several potential health benefits. If you feel happy, your mental health automatically improves in greater ways.

Another interesting scientific research found that saying ‘thanks’ can make a big difference for women who might be feeling down. Tomczyk and her team (2022) discovered that practising gratitude helped these women accept their feelings and feel better overall.

So, a simple ‘thank you’ might be a powerful tool for boosting mental well-being.

Suggested:

• 7 Yoga Poses to Improve Your Mental Health
• Meditation Guide for Beginners to Calm Their Minds

Physiological Benefits

1.6. Enhanced sleep quality

A cool study by Newman, Gordon, and Mendes in 2021 checked out how feeling thankful and optimistic every day can do good things for your body and mind.

They used a computer to learn about how it affects us every day. The study found that being grateful and hopeful can give our bodies and minds nice benefits which can further improve our sleep quality. It’s like having a secret superpower that can make our days awesome!

Read:

• How to Sleep Fast at Night

1.7. Cardiovascular health

Studies from the American Psychological Association indicate that being thankful is a crucial move for our hearts. People who feel grateful have lower blood pressure, less inflammation, and a smaller chance of heart problems. So, saying thanks isn’t just nice—it’s like giving our hearts a high-five.

In a study by Wang and Song in 2023, they checked out how saying ‘thank you’ can make people with heart problems feel better. Turns out, being thankful might do good things for their health. So, being grateful seems like a nice thing for people with heart issues.

1.8. Immune system boost

The American Heart Association speaks about it. According to them, saying thank you and being grateful can make you feel better both in your body and mind.

It can help you sleep well, feel happy, and make your body stronger, kind of like a superhero shield for your immunity. Plus, it might make you less sad, and worried, and even keep you from getting sick often (see).

Not only this, many medical centres and doctors say that it has a good effect on our immune system. According to UC Davis Health, it can lower blood pressure and improve immune function.

How It Helps Improve Relationships

See how it works magically.

1. Strengthens personal bonds

Gratitude acts as a glue, binding people together in meaningful ways. When partners, friends, or family members express thankfulness, it creates a positive environment that fosters trust and mutual understanding.

Simple gestures like saying “thank you” or expressing appreciation for specific qualities can deepen emotional connections.

Example: Imagine a partner thanking the other for their support during a challenging time, acknowledging the strength of the relationship.

2. Builds trust professionally

In the workplace, it can contribute to a positive and collaborative atmosphere. Recognizing and appreciating colleagues’ contributions can enhance teamwork and boost morale.

Gratitude can be a powerful motivator, encouraging individuals to go above and beyond in their professional endeavours.

Example: A manager expressing gratitude for a team’s hard work on a project, recognizing individual efforts and contributions.

3. Small acts, big impact

Often, it’s the small acts of gratitude that make a significant impact. Taking the time to notice and acknowledge the little things – a kind gesture, a thoughtful word – can go a long way in nurturing relationships.

Example: Colleagues expressing gratitude for small but consistent efforts, such as timely assistance or positive attitude during challenging times.

4. Make gratitude a habit

Encourage the incorporation of gratitude into daily routines. Whether through verbal expressions, handwritten notes, or small surprises, making gratitude a habit reinforces its importance in the relationship.

Example: Family members make it a routine to share something they are grateful for during dinner, creating a culture of appreciation.

In summary, by fostering a culture of gratitude, we not only strengthen existing bonds but also pave the way for healthier and more fulfilling relationships.

Cultural Perspectives on Gratitude

Gratitude is indeed an accepted and necessary gesture around the world.

1. Eastern philosophies

Many Eastern cultures practice gratitude with spiritual practices. In India, we touch feet, express gratitude while eating, do Surya namaskar, call rivers Maa, and other such gestures.

In South Korea, Japan, and China also, it is often seen as a virtue that contributes to harmony and balance in life.

2. Indigenous traditions

Indigenous cultures like in regional communities, often show gratitude for nature, the land, and the community, and all living things. It is deeply rooted in their ceremonies and rituals.

This practice is expressed through songs, dances, and communal gatherings that celebrate the gifts of the earth.

3. Confucian influence

In Confucian-influenced cultures, such as those in East Asia, it is a reciprocal virtue.

They respect their elders and acknowledge their favours. Fulfilling social obligations is also a form of gratitude. The practice indeed is woven into the fabric of social harmony.

4. Western individualism

Western cultures often express gratitude on a more personal level. Thank-you notes, verbal expressions, and gestures of appreciation are common.

The practice is seen as a way to strengthen personal relationships and acknowledge individual efforts.

5. Middle Eastern hospitality

In many Middle Eastern cultures, hospitality is a core value. And expressions of gratitude are seen in daily interactions.

Guests are often treated with great respect and appreciation, and hosts go out of their way to make visitors feel welcome.

6. African communal values

In various African cultures, the great practice is deeply rooted in communal values. Expressions of thanks often extend beyond individuals to encompass the community.

There’s a shared sense of gratitude for collective achievements and support.

7. Native American traditions

Native American cultures often incorporate gratitude into ceremonies and rituals that honour the earth, animals, and the interconnectedness of all life.

It is expressed through storytelling and symbolic gestures.

How to Practice Gratitude in Life: 20 Gratitude Practices Beyond Journaling

 1. Three good things

Each day, write down three positive things that happened. Reflect on why they occurred and savour the positive feelings associated with them.

2. Morning routine

Start your day by expressing gratitude for three things. This can set a positive tone and influence your mindset throughout the day.

3. Gratitude notes & texts

Send a simple gratitude text to someone you appreciate. It could be a friend, family member, or colleague. Please share why you’re grateful for them.

4. Mindful mealtime

During meals, take a moment to appreciate the food in front of you as we do in India. Reflect on the effort that went into its production and the nourishment it provides.

5. Gratitude walk

While walking, focus on things in your surroundings that you’re grateful for. Is it nature, architecture, or even the ability to take a stroll?

6. One-sentence journal

Summarize your day in one sentence and highlight a positive aspect. Over time, you’ll create a simple but powerful gratitude journal.

7. Gratitude partner

Share daily gratitude with a friend or family member. It creates a supportive connection and encourages you to focus on the positive.

8. The reminder

Set a daily reminder on your phone to pause and think about something you’re thankful for. It’s a quick but effective way to integrate this practice into your routine.

9. Gratitude rock

Keep a small stone or token in your pocket. When you touch it, take a moment to express gratitude for something in your life.

10. Reflect before sleep

Before bedtime, reflect on three good things that happened during the day. This practice can promote positive dreams and better sleep.

11. Send email

Once a week, write a short email expressing gratitude to someone who has positively impacted your life. It could be a mentor, friend, or colleague.

12. Attach collar

Attach a small charm or token to your pet’s collar. Every time you interact with them, take a moment to express gratitude for their companionship and joy.

13. Gratitude map

Create a map of significant places in your life. Reflect on positive memories associated with each place and express gratitude for those experiences.

14. Nature connection

Spend time outdoors and express thanks for the natural elements around you. Whether it’s sunshine, rain, or a gentle breeze, acknowledge nature’s role in your well-being.

15. Use an app

Use a gratitude app to jot down daily or weekly things you’re thankful for. These apps often provide reminders and can help you track your gratitude journey.

16. Gratitude object

Keep a small object on your desk or in your pocket as a physical reminder to practice gratitude. Hold it when you need a moment of reflection.

17. The playlist

Create a playlist of songs that evoke gratitude. Listen to it during your commute or while doing household chores to infuse positivity into routine activities.

18. A calendar

Use a calendar to mark days when something positive happened. At the end of each month, review the calendar and reflect on the good moments.

19. Reflection jar

Write down a daily reflection on a slip of paper and place it in a jar. At the end of the month, read through your reflections and celebrate the positives.

20. Thank you rituals with family

Introduce a gratitude ritual during family gatherings. Each member can share one thing they’re grateful for. This way, you can foster a positive atmosphere.

Choose one or two practices that resonate with you, and remember, the key is consistency. Small, regular efforts can have a significant impact over time.

How Much Gratitude Do You Practice? Check It Out!

Q. 1: How often do you actively express it to others?

1. a) Rarely or never
2. b) Occasionally
3. c) Regularly, once a week
4. d) Multiple times a week

Q. 2: How do you express gratitude?

1. a) I rarely express it verbally or in writing
2. b) I express it occasionally through words or small gestures
3. c) I regularly express gratitude through thank-you notes or verbal appreciation
4. d) I consistently express gratitude and make it a point to acknowledge others

Q. 3: Do you keep a gratitude journal?

1. a) No, I don’t
2. b) I’ve tried, but I don’t do it consistently
3. c) Yes, I keep a gratitude journal occasionally
4. d) Yes, I keep a regular gratitude journal and update it consistently

Q. 4: How do you handle challenging situations?

1. a) I struggle to find positive aspects in difficult situations
2. b) I try to remain positive but find it challenging
3. c) I actively look for silver linings in challenging situations
4. d) I consistently find gratitude even amid difficulties

Q. 5: How often do you reflect on the positive aspects of your life?

1. a) Rarely or never
2. b) Occasionally
3. c) Regularly, once a week
4. d) Daily, multiple times a day

Q. 6: How do you respond to compliments or acts of kindness directed towards you?

1. a) I dismiss them or feel uncomfortable
2. b) I appreciate them but don’t dwell on them
3. c) I express gratitude at the moment
4. d) I actively reflect on and savour compliments or acts of kindness

Q. 7: How do you incorporate gratitude into your relationships?

1. a) I don’t actively express gratitude in my relationships
2. b) I express gratitude occasionally, but it’s not a focal point
3. c) I make a conscious effort to show gratitude in my relationships
4. d) I consistently express gratitude and actively nurture my relationships through appreciation

Q. 8: How often do you encourage others to express appreciation?

1. a) Rarely or never
2. b) Occasionally
3. c) Regularly, when the opportunity arises
4. d) Consistently, I actively encourage others to express gratitude

Q. 9: How intentional are you about incorporating it into your daily routine?

1. a) Not intentional at all
2. b) Somewhat intentional, but not consistently
3. c) Moderately intentional, with some consistency
4. d) Very intentional, it’s a regular part of my routine

Q. 10: How satisfied are you with your current gratitude practices?

1. a) Very dissatisfied
2. b) Dissatisfied
3. c) Neutral
4. d) Satisfied

Answers:

• Mostly (a) and (b): Ummmm…..you can do better. There’s room for improvement in your gratitude habits. You should start with small, consistent practices. Later you can gradually add more expressions of gratitude into your daily life.
• Mostly (c): Yayy!!!! You have a good foundation in gratitude practices. However, you can further enhance your habits. Explore new ways to express gratitude. And consider making it a more intentional part of your routine.
• Mostly (d): Congratulations!!!! Your gratitude habits are strong. Continue nurturing your positive practices. And in my opinion, you should share your insights with others to inspire them on their gratitude journey.

Conclusion

To Live a peaceful life in this hectic era is no longer a manageable task. We remain depressed, we worry so much, we work hard and still, we end up living in anxiety and depression.

However, if there is a proven way to feel happy and alleviate burdens, why hesitate to adopt it? I’d love to hear your thoughts in the comments section. Has this post inspired you to incorporate gratitude into your life more frequently?”

Other helpful articles:

• Lost Your Peace of Mind? Figure Out Why You Are Not Happy
• Why Let Things Bother You When You Can Ignore Them?

Studies Resources

1. Cox, S. (2018). The power of gratitude. Nursing Management (Springhouse), 49(4), 56. doi: 10.1097/01.NUMA.0000531176.85470.42.
2. Datu, J. A. D., Valdez, J. P. M., McInerney, D. M., & Cayubit, R. F. (2022). The effects of gratitude and kindness on life satisfaction, positive emotions, negative emotions, and COVID-19 anxiety: An online pilot experimental study. Applied Psychology: Health and Well-Being, 14(2), 347-361. doi: 10.1111/aphw.12306. PMID: 34668323; PMCID: PMC8652666.
3. Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: A systematic review and meta-analysis. Einstein (Sao Paulo), 21, eRW0371. doi: 10.31744/einstein_journal/2023RW0371. PMID: 37585888; PMCID: PMC10393216.
4. Fekete, E. M., & Deichert, N. T. (2022). A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic. Journal of Happiness Studies, 23(6), 2427-2448. doi: 10.1007/s10902-022-00505-6. PMID: 35228834; PMCID: PMC8867461.
5. Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The effects of gratitude expression on neural activity. Neuroimage, 128, 1-10. doi: 10.1016/j.neuroimage.2015.12.040.
6. Kyeong, S., Kim, J., Kim, DJ., Kim, HE., & Kim, JJ. (2017). Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Scientific Reports, 7(1), 5058. doi: 10.1038/s41598-017-05520-9. PMID: 28698643; PMCID: PMC5506019.
7. Lambert, N., & Fincham, F. (2011). Expressing Gratitude to a Partner Leads to More Relationship Maintenance Behavior. Emotion (Washington, D.C.), 11, 52-60. doi: 10.1037/a0021557.
8. Newman, D. B., Gordon, A. M., & Mendes, W. B. (2021). Comparing daily physiological and psychological benefits of gratitude and optimism using a digital platform. Emotion, 21(7), 1357-1365. doi: 10.1037/emo0001025. PMID: 34780238; PMCID: PMC9070006.
9. Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well-being: The benefits of appreciation. Psychiatry (Edgmont), 7(11), 18-22. PMID: 21191529; PMCID: PMC3010965.
10. Tomczyk, J., Nezlek, J. B., & Krejtz, I. (2022). Gratitude Can Help Women At-Risk for Depression Accept Their Depressive Symptoms, Which Leads to Improved Mental Health. Frontiers in Psychology, 13, 878819. doi: 10.3389/fpsyg.2022.878819. PMID: 35465539; PMCID: PMC9022718.
11. Walsh, L. C., Regan, A., Twenge, J. M., & Lyubomirsky, S. (2022). What is the Optimal Way to Give Thanks? Comparing the Effects of Gratitude Expressed Privately, One-to-One via Text, or Publicly on Social Media. Affective Science, 4(1), 82-91. doi: 10.1007/s42761-022-00150-5. PMID: 36246532; PMCID: PMC9551243.
12. Wang, X., & Song, C. (2023). The impact of gratitude interventions on patients with cardiovascular disease: A systematic review. Frontiers in Psychology, 14, 1243598. doi: 10.3389/fpsyg.2023.1243598. PMID: 37809310; PMCID: PMC10551131.

Article Resources

1. Harvard Health Publishing. (2021, August 14). Giving thanks can make you happier. Harvard Health Publishing.
2. Mayo Clinic. (n.d.). Can expressing gratitude improve health? Mayo Clinic Hometown Health. Retrieved December 28, 2023.
3. Research.com. (n.d.). Scientific benefits of gratitude. Retrieved December 28, 2023.

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