There have been lots of studies done on the benefits of gratitude. The Greater Good Science Centre released a white paper titled, “The Science of Gratitude” (2018), they outline several benefits of having a gratitude practice.

For the individual:

  • increased happiness and positive mood
  • more satisfaction with life
  • less materialistic
  • less likely to experience burnout
  • better physical health
  • better sleep
  • less fatigue
  • lower levels of cellular inflammation
  • greater resiliency
  • encourages the development of patience, humility, and wisdom

For groups:

  • increases prosocial behaviours
  • strengthens relationships
  • may help employees’ effectiveness
  • may increase job satisfaction

Apparently, every time a person expresses or receives gratitude, dopamine releases in the brain. This is a feel-good chemical, thus making a connection between the behaviour and feeling good. The more a person practices gratitude, the more often dopamine releases.

 10 Ways to Practice Gratitude

  1. Journal about all things, people, or situations for which you are grateful.
  2. Think about someone for whom you are grateful
  3. Write a gratitude letter to someone for whom you are thankful. Consider sending it or giving it to them in person.
  4. Before you go to bed write down write down three things for which you were grateful
  5. Practice saying “thank you” in a real and meaningful way to others.
  6. Write thank you notes. Challenge yourself to write one every week.
  7. Be mindful of your five senses. How does each enhance your life?
  8. Create visual reminders to practice gratitude. Sticky notes, notifications, and people are great for this.
  9. Focus on the good things that others have done for you.
  10. See if you can train yourself to be on the lookout for opportunities to feel grateful.Keep your eyes open!