The Five Benefits of Gratitude, Proven by Science

We often hear about the power and importance of gratitude in improving the quality of our lives. Yet, many of us easily find ourselves drowning in self-pity without even realising it.

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Gratitude is a feeling where we feel thankful for the good things in life and appreciate the people, moments, and little things in life. We all know someone who radiates good energy, not because they have everything in life but because they have trained themselves to see the light in most situations. It doesn't mean you say you are grateful for being sick when you get sick, but you genuinely value the good things in the midst of everything.

The good news is that everyone can learn to be more grateful because it is a habit we can practice. It will take a little time if you are new to this, but it always works if you keep practicing like any new skill. A little exercise my friend and I started doing after the Covid pandemic was texting each other three good things that happened that day, and it didn't have to be big. It was paying attention to the little things like- "I had a warm shower today," "My childhood best friend texted me," or "I have toothpaste to brush my teeth." Over time, that habit engrained in us, and before bed, I still think of three things that happened that day. Try it, and it will make you happier.

If that is not enough, here are five scientifically proven benefits of gratitude.

Gratitude benefits mental well-being and resilience.

Robert Emmons, Ph.D., has conducted many studies on gratitude, and his 2012 study Why Gratitude Enhances Well-Being: What We Know, What We Need to Know shows that people who practice gratitude are happier and less depressed than people who do not. They are also less likely to experience negative emotions like jealousy, envy, and resentment. Wouldn't we all like to experience fewer of those feelings?

Gratitude increases compassion and decreases hostility.

Grateful people are more empathetic and less revengeful. In a 2012 study, A Grateful Heart is a Nonviolent Heart, it was clear that people who practiced gratitude didn't get aggressive or angry during situations that could make people easily irritable. Grateful people are more tolerant and patient. Their practice of appreciating the good in life gives them the mental strength to not get easily angry or annoyed.

Practicing gratitude can help you become mentally and physically healthier, make friends, and sleep better.

Gratitude boosts physical health.

A 2013 study Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood showed that people who practice gratitude are healthier and experience less aches and pains than those who do not. Grateful people tend to be thankful for their health and take care of themselves more by paying attention to nutrition, exercising more, and getting regular health checkups.

Gratitude helps you build meaningful relationships.

Saying "thank you" may seem simple, but appreciating and acknowledging things other people do can help you make friends. A 2015 study Warm thanks: Gratitude expression facilitates social affiliation in new relationships via perceived warmth showed that thanking a new acquaintance when they have helped you with something will make them more likely to pursue an ongoing friendship with you.

Gratitude promotes better sleep.

The quality of our sleep has a powerful influence on the quality of our waking life, and grateful people sleep better. In a 2009 study, Gratitude Influences Sleep Through the Mechanism of Pre-Sleep Cognitions, participants who practiced gratitude before bed showed that they slept better and longer and even felt great the next day compared to participants who did not. Perhaps you could practice remembering three good things that happened that day before bed because you'd improve your sleep quality and even your next day.