The Benefits of Practicing Gratitude

With the holidays coming around the corner, gratitude is often at the forefront of many dinner-table conversations. No matter what holidays you celebrate, or if you don’t celebrate, studies show that engaging in gratitude practices can benefit a person’s overall well-being.

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The Science Behind Gratitude:

In a series of studies detailed in the article “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life” by Robert A. Emmons, of the University of California, Davis, and Micheal McCullough, of the University of Miami, subjects were instructed to either record their hassles of the day, perform a gratitude listing, or detail their day neutrally. Across three studies, the subjects who practiced gratitude showed heightened emotional, social, and interpersonal well-being.

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They found that expressing gratitude strengthened bonds of friendship, a sense of spirituality, and facilitated coping with stress and adversity.

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Ways You Can Practice Gratitude:

1. Write a letter to a friend or family member
   1. Expressing your thankfulness for someone you may have not considered to praise will not only make that person feel appreciated but will reinforce positive feelings associated with yourself.

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1. Rose, thorn, bud.
   1. This is a game you can play at the dinner table with your family. Have everyone go around the table stating a rose (something awesome that happened during their day, a thorn (something that went wrong in their day), and a bud (something they are looking forward to tomorrow). By sandwiching the worst part of the day between two positive gratitude statements you release the stress of the event and rewire your brain to look forward to the positive.

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1. Gratitude Journaling Prompts
   1. “What good shall’ I do this day?” Benjamin Franklin started his day every day with this question.
   2. “What is something good that happened today?” Once you ask yourself this question, you subconsciously start looking for good things throughout your day.
   3. “What is the kindest thing someone has done recently?” Noticing the kindness in the world will create positive reinforcement that will encourage kindness in your own life.

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Books on Gratitude Practices:

The Practice of Gratitude: Unlocking Hidden Treasure by Ruth Maille

Thanks!: How Practicing Gratitude Can Make You Better by Robert A. Emmons

Gratitude is My Superpower: A children's book about Giving Thanks and Practicing Positivity. By Alicia Ortego

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. https://doi.org/10.1037/0022-3514.84.2.377 

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