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Gratitude: A Simple Yet Powerful Path to Better Mental Health

As summer begins to wind down, it can be easy to start feeling the bittersweetness of the end of another season and the return of a more structured and often demand heavy lifestyle. In my family, the chaos of summer often gives way to more orderly but sometimes less joy-filled routines of fall and winter. It can be easy, in the midst of this transition, to lose sight of all of the beauty that can come with the calm and quiet of the fall and winter seasons. So, this month, I want to remind us all, myself included, to take time to be grateful for the change, even as the wistfulness sets in. Not only does it offer the opportunity to reground myself in the beauty of life, it has science-backed, brain-boosting benefits too! So let's jump into gratitude together. Everyone has days when they feel down, anxious, or stressed, and that's totally okay—life has its ups and downs. But what if I told you gratitude could be the boost you need to elevate your mental health, and cushion the pain of a less than wonderful day, month or season?


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What Is Gratitude (Really)?

More than just saying ‘thank you,’ gratitude means noticing and appreciating the good in your life, big or small. Maybe you noticed the sunrise this morning in the midst of getting up early with your toddler, or maybe you found time to sit and enjoy your coffee today. Taking notice of these moments matters. Because let’s be honest, it’s way easier to take note of the headache inducing events of the day than the quiet moments of peace and beauty. But before you think I’m just giving you another ‘look on the bright side’ sales pitch, understand that gratitude isn't about ignoring hard times or pretending everything is perfect. It just means giving attention to the good moments, too. That balance helps our minds feel calmer and more balanced—even when, or perhaps especially when life is hard.



Why Gratitude Helps: What Happens in Your Brain, Mind & Body

When you feel grateful, your brain releases good chemicals like oxytocin. These activate your “rest and digest” system, which helps you relax and feel connected. Gratitude also shifts how your brain processes emotions. Instead of focusing on worries, gratitude helps you focus on balance: the good and the not-so-good. That balance is key to feeling more stable and calm. In your body, gratitude can stress hormones and physiological signs of stress. Lower blood pressure, reductions in chronic pain, and less musculoskeletal tension have all been connected to regular gratitude practices. Furthermore, gratitude has been shown to have positive effects on sleep, emotional regulation and decision making. Expressing gratitude, especially towards others, builds connection and helps relationships feel safer and warmer, bolstering your sense of social support and giving your brain a hit of the neuroprotective hormone, oxytocin. In short, gratitude helps your body and mind feel stronger, so why not give it a try?

 


Ways to Practice Gratitude

Ready to try? Here are 8 simple ways to make gratitude part of your daily life:


  1. Gratitude journal

    Write down 3–10 things you’re grateful for each day. Research suggests this can boost mood, lower physical symptoms, and increase optimism.


  2. Thank-you letters or notes

    Write a letter or message to someone who means a lot to you. Studies show even writing once can lift your mood by about 10% and reduce depression.


  3. Gratitude jar

    Keep a jar and slip in small notes about things you appreciate. Revisit them when you're feeling down.


  4. Mindful gratitude walk

    Take a short walk. As you move, notice things you appreciate—trees, sun, sounds—being fully present in those moments.


  5. Gratitude meditation

    Sit quietly, breathe deeply, and think of something or someone you’re grateful for. Notice how your body feels. If you need help with this one, there are great guided meditation recordings that you can use to lead you through the experience with little effort on your part.


  6. Reframe hard moments

    When something bad happens, ask: “What can I learn?” or “What good could come from this?” This helps build resilience.


  7. Gratitude reminders

    Attach gratitude to daily habits—like while brushing teeth, tell yourself: “I appreciate my healthy teeth.”


  8. Random acts of kindness

    Do something nice for someone. Gratitude and kindness boost each other—and it feels good.



Tips for Making Gratitude Stick

Start small, stay consistent, and keep it simple. These tips can help:

  1. Start tiny

    Even one sentence at night counts. Baby steps work.


  2. Make it routine

    Tie gratitude to another daily habit (like breakfast or bedtime). Then it becomes part of your routine.


  3. Be specific

    Instead of writing “I’m grateful for my family,” say: “I’m grateful my sister told me she believes in me.” Deeper detail matters.


  4. Go for quality, not quantity

    Fewer than 3 items might not do much; more than 10 can feel tedious. Aim for 3–10 thoughtful notes.


  5. Use variety

    Rotate gratitude targets—some days people, others experiences, other times things. It keeps your practice fresh.


  6. Track your progress

    Notice how you feel over weeks or months. Or even better, write it down! Journal your mood rating each morning to track how things are changing for you. That positive change can keep you motivated.


  7. Be gentle

    If you miss a day or it feels forced, that’s okay. It takes time to grow a habit. Stick with it and be kind to yourself.



Gratitude in Everyday Life

Here are some real-life examples of how to weave gratitude into your routine:


  • Morning reminder:

    “This coffee smells amazing.”

    “I’m thankful my car got me to work safely.”


  • During busyness:

    “Grateful for the water bottle by my desk.”


  • End of day reflection:

    “Three good things today were….”


  • Shared secrets:

    Text a friend: “I’m thankful for your support.”


  • Tough moments:

    “I’m mad I missed the deadline, but thankful I learned what to plan better next time.”



Pro Tip: Gratitude + Therapy = Better Together

If you work with a therapist, gratitude is a great bonus tool—but it doesn’t replace therapy. It complements treatment by giving your brain more positive experiences to focus on. Many therapists integrate gratitude into cognitive behavioral therapy (CBT)—helping change how you think, which changes how you feel, which changes how you act.



Real-Life Impact: What Research Shows

If you’re a bit of a skeptic and like to see the science, here are some studies that have helped demonstrate the effects of gratitude.



Journal Evidence & Clinical Trials

  • Psychotherapy clients who added gratitude writing showed significantly better mental health at 4‑ and 12‑week follow‑ups, compared to those in therapy alone or writing about stressful events PubMed.

  • A Journal of Happiness Studies randomized trial compared three groups: gratitude intervention, self‑kindness, and waitlist control. The gratitude group showed moderate to large improvements in grateful mood, relational gratitude (appreciating others), and enjoyment of simple pleasures. Some gains lasted up to 6 months SpringerLink.

  • A large meta‑analysis of 64 randomized trials confirmed that gratitude exercises cause greater gratitude, better mental health, and fewer symptoms of depression and anxiety across many populations PubMed; SciELO.

  • Among workers, gratitude list interventions reduced stress and depression—though effects on general well‑being varied depending on frequency of practice PubMed.



Your Challenge: Try A Week of Gratitude

  1. Choose one way to practice: journaling, talking, walking, whatever feels natural.

  2. Do it for 7 days in a row—link it to a daily habit.

  3. At the end, note any changes in mood, sleep, or stress.

  4. Share your experience with your therapist, coach, or a friend!

  5. Decide if you’ll keep it up—maybe just 3 times a week or maybe stick to 5 minutes every day.



Final Thoughts

Gratitude isn’t a magic cure—but it is a simple, science-backed practice that can boost mood and happiness, reduce stress, anxiety, and depression, improve sleep and physical health and build resilience for tough times. What's more is it's universally available at no cost, with no special tools or training required, just a willingness to notice the small good things in each day. Remember: Gratitude is a choice. And every time you choose it, you give your mind and body a moment to heal and you build the connections that make gratitude more natural and automatic. If you’d like a partner in your gratitude journey, reach out to the Tailored Brain Health team at admin@tailoredbrainhealth.com or 336-542-1800.



References & Resources for You

 

 
 
 
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