The Science of Gratitude
The rise of reality television, Instagram, Facebook, Twitter, TikTok, etc. facilitates an instantaneous connection between everyone with access to a smartphone. In the United States, it seems like that includes anyone over the age of 10. The amount of people “following” celebrities is absolutely staggering. Spending considerable time watching the ultra-wealthy leads to comparison, which ultimately leads to envy. Everyone knows the phrase, “Keeping up with the Joneses,” however, just a few decades ago, most people didn’t even realize how the wealthiest people lived. National surveys and research now show that social media negatively impacts mental health on a truly concerning level. Additionally, new data collected from a population-based study showed a 37% increase in the likelihood of significant depressive episodes among adolescents.[1]
When we compare ourselves to others, we can never be content. This reality spans every aspect of our lives – looks, weight, height, income, possessions, careers, relationships, etc. Have you ever said to yourself, “If only I…?” Here’s something to consider, according to World Bank economist, Branko Milanovic, an individual that earns $34,000 annually is in the richest 1% globally. Moreover, the average family in the United States has over three times the income of those living in poverty in America, and almost 50 times that of the world’s most impoverished people.[2] It’s easy to take so much of what we have for granted. Food and shelter seem like merely an afterthought. It’s not to say that everyone doesn’t face challenges, obstacles and problems, however, if we honestly examine our lives – we are truly blessed.
So why are so many people unsatisfied or discontented with their lives? How can we learn to appreciate what we have? In recent years, universities began researching the “science of gratitude.” Interestingly, information obtained from numerous studies indicates that gratitude actually improves overall mental health. Thinking about the positive aspects of our lives as opposed to dwelling on the negative, shifts perspective and mindset. This isn’t to suggest that positive thinking cures clinical depression or serious phycological issues, but for many people, gratitude can potentially alter their state of mind.
Robert Emmons, a psychologist and scientific expert on gratitude, suggests that there are two components which comprise gratitude. First, an affirmation of goodness, and second, a recognition that sources of goodness are outside ourselves.[3] Several years ago, researchers at Indiana University conducted a study designed to measure the effects of gratitude on neural activity. The subjects were selected from a group of individuals beginning psychotherapy for anxiety and depression. One group participated in a gratitude writing intervention and the control group attended their regular therapy sessions. After three months, MRI data was collected from all participants. The brain activity of the gratitude writing subjects showed a greater neural sensitivity to gratitude. Additionally, even after three months, the subjects showed greater neural modulation in the medial prefrontal cortex.[4]
You can download the study here.
At the University of California, research data suggests that participants who consciously focus on their blessings could experience emotional and interpersonal benefits.[5] In 2019, Harvard Health Publishing posted an article which condensed information from multiple gratitude studies – each study found that a positive mindset improved heart health. In one analysis, researchers examined over 8,000 people. The group that scored the highest on an optimism questionnaire had a 30% lower risk of developing heart disease.[6]
So, how can we cultivate gratitude?
Keep a journal. It’s nice to remind yourself that despite the day’s challenges, you have so much to be grateful for. Life is so busy, it’s easy to gloss over seemingly simple things, like food, shelter, electricity, health, family, friends, etc. Unfortunately, for a large percentage of the population, basic needs are not a given.
2. Be kind. When you treat everyone with respect, you send out positive energy. Your kindness might be the thing someone else is grateful for that day. Show appreciation for the kindness of others. Acknowledge and show gratitude for even the simple things.
3. Meditate. Meditation gives us a chance to find stillness. A simple five minute meditation can improve your state of mind. Gratitude Meditation is designed to help us reflect on things we are grateful for. Mindfulness Meditation helps us stay grounded in the present moment without judgement.
Practice gratitude, it’s a pathway to better mental and physical health.
[1] Sherrell, Zia. “What to Know About Social Media and Mental Health.” Medical News Today, 15 September 2021.
[2] Milanovic, Branko. The Haves and Have-Nots: A Brief and Idiosyncratic History of Global Inequality. Basic Books,
2011.
[3] Emmons, Robert. Thanks!: How the New Science of Gratitude Can Make You Happier. Houghton Mifflin Harcourt,
2007.
[4] Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The Effects of Gratitude
Expression on Neural Activity. NeuroImage, 128, 1-10.
[5] Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of
gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
[6] Tello, Monique. “A Positive Mindset Can Help Your Heart.” Harvard Health Publishing, 6 March 2019.