Next week is Thanksgiving. For many, the day will be filled with food (a lot), family and friends, and endless football games on TV. Some families or friend gatherings have a tradition of going around the table to ask each participant what they are grateful for. But did you know that practicing gratitude positively actually benefits your physical and Mental health?

Giving thanks is an effective psychological intervention for those experiencing anxiety or mood disorders. Interventions teach participants activities such as keeping a gratitude journal designed to enhance the practice of gratefulness. A 2013 study published in the Journal of Clinical Psychology describes the therapeutic benefits of teaching this technique to a patient who had suffered recent significant losses in her life and felt depressed and fearful. Over time, she shifted her focus from self-criticism and doubt to positivity over the things she still had in her life. Another technique is “the three good things,” which involves writing down three things you are grateful for each day. A study of 88 healthy adults over 60 who participated in this exercise for six weeks showed they experienced lower levels of perceived stress and enhanced mood.

The Brain Effect of Giving Thanks

The limbic system is the part of our brain known as “the seat of emotion.” It comprises parts including the hypothalamus, the amygdala, the thalamus, and the cingulate gyrus. Studies show that when we give and accept gratitude, the hippocampus and the amygdala become activated and release the neurotransmitters serotonin and dopamine. These mood-enhancing chemicals can act as natural antidepressants. The more we are consistent about activating these gratitude circuits, the more likely we are to perceive people and events from a positive perspective instead of engaging in negativity. Neuroplasticity is the ability of our brain to form new connections and pathways and change how its circuits are wired. The Mindfulness Awareness Research Center at UCLA published research documenting how gratitude changes the neural structures in our brains and makes us feel happier.

The Journal of Occupational Health published a study on the effects of gratitude interventions on workers’ Mental health and well-being in the US, China, Japan, and Australia. Each participant was asked to compile a weekly gratitude list for four weeks. In the list, the workers included five people at work or in their personal lives for whom they were grateful. The control group kept a journal for four weeks, recording neutral events at home or work. Although the effects on self-reports of well-being were inconsistent, each group showed significant improvement in perceived stress and depression.

A study published in the International Journal of Workplace Health Management found that registered nurses who were shown gratitude in the workplace experienced less exhaustion, better physical health, higher job satisfaction, and more proactive behaviors. The Mental health of many healthcare practitioners has been impacted significantly since the start of the COVID-19 pandemic, and healthcare practitioners remain at increased risk of depression and suicide. The Journal of Consulting and Clinical Psychology published the results of a study that enrolled providers at five public hospitals in Hong Kong. The participants were randomized into two groups. Both groups kept a diary about work events over four weeks. The gratitude group was asked to include events that made them thankful during the week. The non-gratitude group was asked to write about events that annoyed them or made them angry. The group that wrote thankful entries in their diaries showed a positive change in their well-being, and the beneficial effect on perceived stress was maintained for three months after the study ended.

Giving thanks benefits not only our Mental health but also our physical health. For example, research shows that gratitude can improve our sleep, decrease chronic pain, and improve our immune defenses against disease. Improving your diet, sleeping better, and exercising positively affect risk factors for heart disease. A study in 2016 looked at the level of inflammatory markers in participants’ blood after an eight-week gratitude-journaling intervention. The group that participated in the gratitude group showed lower levels of these markers than those in the control group. In 2021, an article in The Journal of Positive Psychology reported that participants in a gratitude protocol reported lower stress levels, significantly reducing their diastolic blood pressure readings. People who practice gratitude pursue positive goals that keep them feeling good. They also engage in activities that support healthy habits that are stress-reducing, such as getting adequate sleep, eating well, and exercising regularly.

Here are some more tips for practicing gratitude:

• Use a notebook or journal to write down something that went well for you daily.
• Next time you thank someone, focus on what you are thankful for.
• If you feel negative during the day, try redirecting your thoughts. When you feel frustrated, try shifting your focus to something positive about the situation.
• Share your gratitude by sending someone a note explaining why you are grateful for them. Try to practice this regularly.

So, enjoy your holiday dinner, and remember to take a moment to say “Thanks.” You will be doing a service to your body and your mind.