The Neuropsychology of Gratitude

“Gratitude is defined as a strong feeling of appreciation towards someone or something; thankfulness.” New studies have begun to show that practicing gratitude can elevate your mood and mental state. After studying the science, or more precisely, the neuroscience, behind gratitude, many more people are more inspired to implement new habits and maintain them. So, let's explore what happens in your brain when you express gratitude and how your mind and body may benefit from changing your mindset to a state of gratitude. (Barnes)

Gratitude can be described as a "natural antidepressant" and can have effects that are incredibly similar to those of medicines when practiced regularly. The physiological basis for it is at the neurotransmitter level, and it results in a feeling of long-lasting enjoyment and contentment. When we express gratitude and receive it in return, the brain releases dopamine and serotonin, two important neurotransmitters involved in our emotions, which provide us with a positive feeling. The experience of a natural high from this dopamine rush inspires individuals to repeat particular behaviors, such as being more grateful. Simply put, it makes you feel better, and research suggests that when you feel good, you are more likely to share that positivity with the people you spend time with at work, at home, and during leisure. According to a recent study, expressing thankfulness encourages prosocial behavior—behavior that makes you liked by others and inspires you to act for the benefit of others rather than just your own interests. In addition to increasing dopamine levels, gratitude has also been associated with increased serotonin production. Because this neurotransmitter supports emotions of well-being, balances our mood, and promotes relaxation, serotonin is frequently referred to as the "happy molecule." In the anterior cingulate cortex, the simple act of being grateful boosts the release of serotonin. (Chowdhury)

The neural circuits in your brain that strengthen gratitude become stronger as you practice being grateful, making it simpler to concentrate on your gratitude-related emotions. Your brain gets better at finding comparable things when you start to concentrate on the positive aspects of your life already. By deliberately practicing gratitude every day, we can help these neural connections strengthen and eventually acquire a permanent grateful and positive personality. (Lechner)

How Does Gratitude Affect Our Body & Brain?

Even brief expressions of gratitude such as an act of gratitude or kind words from someone else have a significant impact on how our bodies as a whole work –particularly the brain and nervous system. Gratitude has been proven to have a sustained psychological impact and has a profound effect on biological functions as well as psychological conditions like stress, anxiety, and depression. It also improves self-love and empathy.

1. Gratitude releases toxic emotions and aids in stress regulation

The area of the brain that controls all emotional experiences is known as the limbic system. The thalamus, hypothalamus, amygdala, hippocampus, and cingulate gyrus make up this structure. Studies have demonstrated that appreciation causes the hippocampus and amygdala, the two key regions controlling thoughts, feelings, memory, and body function, to become active. The amygdala specifically appears to benefit from the practice of thankfulness. Gratitude is related to 23 percent lower levels of stress hormones (cortisol). (Chowdhury)

A study conducted by McCraty and his colleagues, based on gratitude and appreciation, discovered that participants who felt grateful displayed a substantial decrease in their levels of cortisol, the stress hormone. They were more resilient to emotional setbacks and bad experiences, and their cardiac function improved. (quoted in McCraty & Childre, 2004) Several credible studies conducted throughout the years have confirmed that cultivating gratitude makes us more resilient to stress. Simply seeing and appreciating the simple things in life might rewire our brains so that we can approach the current situation with greater awareness and a broader perspective. (Chowdhury)

2. Gratitude improves sleep quality

Researchers who have looked into how gratitude affects sleep have found some intriguing results. In a study with over 400 participants, 40% of whom had sleep difficulties, it was discovered that gratitude significantly raised the quality of sleep. Before bed, thinking about gratefulness for good things had a positive impact on how quickly and how long people slept (Andrews).

Our sleep quality and duration improve when we are in a grateful frame of mind. According to one study, those who kept gratitude journals slept an additional 30 minutes on average each night, felt more rested when they woke up and found it easier to stay awake during the day than those who didn't.

It seems that a straightforward gratitude practice will help quiet worrisome thoughts that can keep us up at night, acting like a supercharged version of journaling. Or, in Emmon's own, more technical terms, “research suggests that grateful people have more positive 'pre-sleep cognitions' and fewer negative pre-sleep cognitions.” (Stillman)

Does Gratitude Change The Brain?

According to the UCLA Mindfulness Awareness Research Center, expressing appreciation changes the brain's neural structures and improves our feelings of happiness and pleasure. The release of "good" hormones and the efficient operation of the immune system is controlled by feelings of gratitude and appreciation for others when they do something kind for us. (Chowdhury) In 2008, researchers studied the brain activity of people who were feeling and thinking gratitude. They discovered "that gratitude causes synchronized activation in multiple brain regions, and lights up parts of the brain’s reward pathways and the hypothalamus. In short, gratitude can boost the neurotransmitter serotonin and activate the brain stem to produce dopamine.” (BrainBalance)

Another neurological study was carried out by UCLA researchers, where they used magnetic resonance imaging to track brain activity while patients were made to feel grateful through receiving gifts (Chowdhury). The anterior cingulate cortex and medial prefrontal cortex, which are involved in moral and social cognition, reward, empathy, and value judgment, were the regions of the brain that displayed higher activity. As a result, it was determined that the feeling of gratitude encourages a "positive and supportive" attitude toward others and a sense of relaxation from stresses in our life (Fox, Glenn R., et al.). According to scientists, exchanges of gratitude change how we see the world and ourselves by activating the brain’s reward system. Gratitude compels us to focus on the positive aspects of life, according to Dr. Alex Korb, who wrote about it in his book "Upward Spiral". Our brain naturally shifts to focus on what we have when we give and receive "thank you" notes, resulting in an intrinsic drive (engaging in behavior because it is personally and internally rewarding) (Chowdhury).

How To Implement Gratitude In Your Life

Write daily in a gratitude journal.

When we practice gratitude, we need to take a moment to acknowledge it. Writing it down, taking a picture of it, or sharing it with someone are all ways to capture it. Serotonin and dopamine are released by the brain at that very moment. Another thing that occurs when we experience a rush of appreciation is that our stress hormones are balanced, which lessens anxiety and depression. But gratitude journaling is more than just basic chemistry. According to some psychologists, our brain is wired to focus more on the negative than the positive. Numerous research on human motivation, judgment, and decision-making have touched on our negative bias.

Neuroplasticity, the ability of the brain to change and adapt, is extraordinary. Positive neural impulses are strengthened when they are frequently sent along neural pathways, altering the structure of the brain. We are creating new neuronal connections to the right anterior superior temporal cortex, the brain's "bliss center."

In conclusion, gratitude journaling prepares us for a completely new way of seeing the world by allowing the brain to refocus on the good things in life.

2. Listen daily to positive affirmations

3. Practice meditation and stillness.

Mindfulness and gratitude go hand in hand. Gratitude helps in keeping your attention on the good things in your life, while mindfulness enables acceptance of the present situation. Exercises in thankfulness and mindfulness both significantly improve happiness and well-being. Because of this, some psychologists consider gratitude to be mindfulness' "sister."

By letting go of negative thoughts and emotions, meditation helps you connect your mind, body, and soul. You can meditate whenever you want, from anywhere, with gratitude meditation. Some people practice meditation while driving to work or while they are waiting for their food to prepare. This kind of meditation works by keeping your attention on your blessings. Gratitude meditation encourages you to consider your feelings toward the things you are grateful for as you concentrate on them. You can hold thoughts in your head or express them verbally. According to studies, practicing gratitude meditation regularly can have lasting effects and is one of the most effective types of meditation. (Selva)

Check out some gratitude meditations on our Extra Resources page.

4. Give gratitude to others. (i.e. "I am grateful for your help.")

Tips on Maintaining a Gratitude Journal!

Commit to daily practice.
Set aside some time (for example early in the morning or right before bedtime) and journal your gratitude the same time every day.
Go through the previous pages and recollect the good things that happened to you in the past.
When filling out the journal, try to be as detailed as you can. Record every little thing associated with the person or the incident you are offering your gratitude to.
Make your journal attractive. Use colorful pens, stickers, or craft papers to give the gratitude journal an exciting look. Make journaling more of an experience rather than a daily practice.

Bibliography

Madhuleena Roy Chowdhury, BA. “The Neuroscience of Gratitude and Effects on the Brain.” PositivePsychology.com, 9 Sept. 2022, https://positivepsychology.com/neuroscience-of-gratitude/#neuroscience.

Andrews, Linda Wasmer. “How Gratitude Helps You Sleep at Night.” Psychology Today, Sussex Publishers, 2011, https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night.

“Gratitude and the Brain: What Is Happening?” Brain Balance Achievement Centers, 2022, https://www.brainbalancecenters.com/blog/gratitude-and-the-brain-what-is-happening

“The Science Behind Gratitude Journaling.” Wanderings - Journals and Journeys, 29 Mar. 2020, https://wanderersway.com/blogs/wanderers-way/the-science-behind-gratitude-journaling.

Selva, Joaquín. “Gratitude Meditation: A Simple but Powerful Intervention.” Edited by Christina R. Wilson, PositivePsychology.com, 21 Apr. 2017, https://positivepsychology.com/gratitude-meditation-happiness/#what-gratitude.

“Gratitude Meditation: A Step Towards Happiness.” BetterSleep, BetterSleep, 23 Mar. 2021, https://www.bettersleep.com/blog/gratitude-meditation-step-towards-happiness/.

Barnes, Kayla. “The Neuroscience of Gratitude.” Byrdie, Byrdie, 12 Aug. 2021, https://www.byrdie.com/neuroscience-of-gratitude-5191622.

Lechner, Tamara. “The Neuroscience Behind Gratitude: How Does Cultivating Appreciation Affect Your Brain?” Chopra, Chopra, 26 Nov. 2019, https://chopra.com/articles/the-neuroscience-behind-gratitude-how-does-cultivating-appreciation-affect-your-brain.

Fox, Glenn R., et al. “Neural Correlates of Gratitude.” Frontiers, Frontiers, 16 Sept. 2015, https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01491/full.

Stillman, Jessica. “Exhausted All the Time? Surprising Science Suggests the Answer Might Be More Gratitude” - Inc.com.” Inc, https://www.inc.com/jessica-stillman/yet-another-surprising-benefit-of-practicing-gratitude-youll-sleep-better.html.