Gratitude is a construct that holds deep meaning and goes beyond just saying “thank you” and being polite. Gratitude can be controversial, and we can analyse this concept and find a variety of viewpoints from different studies.
Some discussions have been made about gratitude’s role in keeping inequities and inadvertently keeping people stuck in societal roles of less. They propose a comparison that if we all learn just to be grateful for what we have regardless of who we are, then it could place some individuals in a role of conformity and others in a position of power.
Another viewpoint is that if we feel grateful for what is given to us or the circumstances we share, then maybe it could situate people in a role of not being good enough, becoming complacent and having to be always thankful for others even if they genuinely don’t feel like it. In this case, gratitude would be a weakness. Like being grateful for the socks, you receive every year on Christmas.
However, a more positive view of this socio-historical perspective is that gratefulness involves two people, one a giver and a receiver. This reminds us of how vital interrelationships are in life and how much we may all impact one another.
Implicitly there is an understanding that gratefulness is related to thanking others, circumstances, or events that happen, where it appears we have no control over them, and that the receivers are just fortunate to experience such honour. There is an assumption that the goodwill of others interplays to favour our circumstances.
There is also the concept that we are in charge of creating much of what happens to us and that our thoughts influence our feelings and shape our behaviour that makes our instances. Therefore, if that is the case, are we responsible for the good things that happen to us?
In this paradigm, gratitude is here to remind us that we are not alone and live in a social world where our actions influence others and that by being thankful, we acknowledge that we are connected. Gratefulness then reminds us of our humility to know that we are not alone and need others in society to value each moment or circumstance as unique. We are not grading here the experience in “good or bad” events, as life is always about balance, but it depends on our perspective and how we see these events, as even in “bad,” we can find some good.
The neuroscience of gratitude is the study of how this emotion affects the brain and how it contributes to overall well-being. Scientists are finding links between gratitude and happiness, altruistic behaviour and improved physical health outcomes. For example, feeling grateful for what we have can lead to more positive emotions, greater motivation, better self-control, and reduced inflammation.
This good feeling of being connected contributes to our mental health and well-being, as it belongs to a constellation of positive emotions and, as such, generates dopamine in our brain centres that makes us feel pleasure in our reward system. The definition by the Greater Good Science Centre of gratitude is that it affirms that there are good things in the world and that goodness comes from people around us.
Neuroscience reveals a close connection between gratitude and mental and physical health. Fox (2015) showed that the regions of the brain associated with gratitude were part of the neural network where we experience pleasure and socialisation. These regions relate to emotional regulation, stress and pain relief, heart rate and arousal levels. If we practice gratitude, we contribute to shaping our brains in favourable ways.
Gratitude is an emotion that has been linked to improved mental health outcomes. Research suggests that practising gratitude in our daily lives can have tangible benefits, including an increased sense of well-being and improved physical health. In addition, studies have indicated that people who regularly express gratitude enjoy better relationships with others and exhibit less stress and depression.
We develop gratitude as children living in families with models promoting this value; it starts when we pay attention, recognise the good things in our lives, and have a sense of appreciation. This is followed by experiences when we have received presents, and we care about the thought behind the gift, not the gift itself. Then the positive memories associated when we have received a gift and finally, the appreciation we receive in return, or even a step further if after that we pay it forward.
If you’re looking to start a gratitude practice, there are several steps you can take:
- Start a journal – Write down three things you’re thankful for daily.
- Talk to someone you care about, what you appreciate about them and why.
- Start a mindful practice where you make time for mindful moments
- Pause and reflect each day on the goodness in your life
- Give back – Doing something kind for another person is a great way to cultivate gratitude.
In summary, the practice of gratitude can contribute to longevity and help us live a purposeful life by enabling us to focus on the present moment, reduce stress and boost our happiness levels. Gratitude allows us to recognise the good in our lives, which leads to better mental health outcomes such as improved self-esteem, greater optimism and even increased physical health benefits like reduced inflammation and improved heart rate.
Making gratitude a part of your daily life can ensure you gain the maximum possible benefit from this powerful emotion. I encourage you to take a few moments each day to pause and reflect on the goodness in your life. As we make gratitude a part of our daily lives, it can help us lead more meaningful, purposeful, and fulfilling lives.
