Can Gratitude Improve Quality of Life?

The words gratitude and grateful have become mainstream and trendy. What does it really mean to BE grateful? How does one “practice” gratitude? As we head into the holiday season, we have an opportunity to learn more about how gratitude can help us mentally and physically.

“Gratitude as a daily practice has been shown to increase our quality of life,” says Linda A. Baker, MS, LPC, ATR-BC, Senior Allied Clinical Therapist with Penn Medicine Princeton House Behavioral Health, who recently led a community discussion called The Art of Gratitude. She presented research-backed evidence on the importance of gratitude and its impact on the brain.

“Gratitude can be defined as the practice of noticing and appreciating the good things that exist or are happening in your life,” comments Baker. Baker breaks down how the brain reacts to feelings of gratitude:

Neuroplasticity of the Brain
—The practice of gratitude encourages the development of new neural pathways.
—The repetitive practice strengthens the positive pathway and, cyclically, leads to increased use of that pathway.
Brain Chemicals
—When gratitude is expressed and/or received, the brain releases dopamine and serotonin, two crucial neurotransmitters responsible for our emotions. Dopamine and serotonin contribute to feelings of pleasure, happiness, and overall well-being.
Cognitive Restructuring
—Practicing gratitude encourages us to be aware of our automatic thoughts and core beliefs and purposefully reflect on what is good and valuable.

How can we take this information and apply it to our daily lives? Baker offers these tips:

—Feel better during that moment. “I work with adolescents and teens and when I ask, ‘What is one thing you are grateful for?’ They may say, ‘my dog.’ A smile immediately brightens their faces and their demeanor and body language change too. It is about feeling better, maybe even joyful at that exact moment. Without practice, our brains are programmed to go right to the negative to protect us--being positive feels out of place. Once we practice being more positive and thankful, our brain becomes accustomed to a new, more positive neural pathway.”

—Cultivate hope. When we think of the positive moments in our lives, we experience joy. This small action enhances the production of serotonin and dopamine, the neurotransmitters responsible for the feeling of happiness. This could happen when we look at photos evoking joyful memories. If we can manage our expectations and create a habit of finding one good thing to focus on, we will accumulate positive memories to call on when we face a challenging moment.

—Do something tangible. According to Robert Emmons and Michael McCullough, pioneers in the study of gratitude from the University of California, Davis, gratitude is a two-step process. First, recognize that one has obtained a positive outcome and that there is an external source for this positive outcome. Second, act. This could include doing an act of kindness: helping a neighbor with yard work, bringing a meal to someone who is sick, or baking cookies to cheer up a friend. Purpose makes us feel good, needed, and relevant.

The benefits to practicing gratitude:

Psychological
—Promotes a positive mindset
—Reduces stress levels
—Increases optimism and hope
Physical
—Increases the amount and quality of sleep
—Improves blood pressure
—Promotes better cognitive function (processing emotion and memory)
Social
—Builds/enhances relationships
—Increases desire to help and support others
—Increases satisfaction in work relationships and environment

How to practice gratitude

“I have found that keeping a journal can be beneficial to tracking what you are grateful for,” says Baker. “Being able to read it over a few times can solidify it in your mind. Keeping a book of your own art or sketching can be helpful too. Going out into nature and walking alone or with a friend can also improve your perspective on life.”

Princeton House Behavioral Health, a division of Penn Medicine Princeton Health, is a leading provider of highly skilled and compassionate behavioral healthcare. We offer relief at times when life becomes clouded by mental illness, emotional difficulties, or substance abuse. With both inpatient and outpatient care options, Princeton House Behavioral Health offers treatment programs that are customized to meet the needs of children, adolescents, young adults, adults, and older adults, along with specialized programs for men and women. Inpatient services are in Princeton, and outpatient sites are conveniently situated throughout New Jersey in Princeton, North Brunswick, Hamilton, Moorestown, Eatontown, and via telehealth.

MEDIA CONTACT:
Jennifer McGinley, 410-303-2252

About Penn Medicine Princeton Health
Penn Medicine Princeton Health is one of the most comprehensive healthcare systems in New Jersey, providing acute care hospital services through Princeton Medical Center; behavioral healthcare through Princeton House Behavioral Health; in-home nursing, rehabilitation and hospice care; primary and specialty care through Princeton Medicine Physicians; ambulatory surgery and wellness services. For more information, visit www.princetonhcs.org. Princeton Health is part of the University of Pennsylvania Health System (UPHS), which, together with the University of Pennsylvania’s Raymond and Ruth Perelman School of Medicine, forms Penn Medicine, one of the world’s leading academic medical centers, dedicated to the related missions of medical education, biomedical research and excellence in patient care.