It’s that time of year when our thoughts turn to succulent turkey, cranberry dressing, and fluffy yeast rolls. When we need stretchy pants because we fully intend to eat two slices of pie and seconds -or thirds- of three kinds of potatoes. But in the midst of all the feasting, it’s easy to forget what this day is truly about—gratitude.
While it’s widely understood that being grateful is good for the soul, did you know that regularly expressing gratitude can actually benefit your body, your social life, your work, as well as your emotions? It turns out that gratitude is more than a fleeting feeling—it’s a practice that can significantly improve your mental and physical well-being.
According to Robert A. Emmons, Ph.D., the world’s leading scientific expert on gratitude, people who routinely practice gratitude experience a host of benefits:
Physical
• Stronger immune systems
• Less bothered by aches and pains
• Lower blood pressure
• Exercise more and take better care of their health
• Sleep longer and feel more refreshed upon waking
Psychological
• Higher levels of positive emotions
• More alert, alive, and awake
• More joy and pleasure
• More optimism and happiness
Social
• More helpful, generous, and compassionate
• More forgiving
• More outgoing
• Feel less lonely and isolated
How to Build a Gratitude Practice
The Bible encourages us to live with a heart of thanksgiving. As 1 Thessalonians 5:18 reminds us, “Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” Even during moments when gratitude doesn’t come naturally, we can choose to act grateful, think grateful thoughts, speak words of gratitude, and the feelings will generally follow.
Here are a few ways to bring gratitude into your daily life:
Be Intentional: Consider keeping a Gratitude Journal to help you regularly pause and recognize the things you appreciate. Even if it’s not written, taking a moment each day to focus on specific blessings can help shift your perspective toward gratitude.
Thank God: Reflect on the fact that good things come from God, and thank Him for them! As Psalm 92:1-2 reminds us: “It is good to give thanks to the Lord, and to sing praises to Your name… to declare Your lovingkindness in the morning, and Your faithfulness every night.” Putting our focus on the One who provides can help us focus on the good instead of the negative things around us.
Thank Others: Make it a practice to show appreciation to those around you, whether through a written note, a text, or a simple “thank you.” This habit not only strengthens a grateful mindset but also brings encouragement to those around you.
Serve Others: Stepping outside your own circumstances to serve someone in need—whether through acts of service at home, helping a neighbor, or volunteering through a ministry—can shift your focus beyond yourself and cultivate gratitude. In helping others, you’ll often gain a new appreciation for what you have and experience the joy of giving back.
The Science of Gratitude
Research supports the idea that expressing gratitude can lead to a happier, healthier life. Dr. Martin Seligman, a psychologist at the University of Pennsylvania, found that people who wrote and delivered a letter of gratitude to someone whom they had never properly thanked experienced an immediate and lasting boost in happiness. Another study found that couples who expressed gratitude toward each other felt more positive about their relationship and were more comfortable discussing concerns.
Gratitude isn’t just good for relationships—it’s good for your heart. According to Harvard Health, studies suggest that a positive outlook, including gratitude, can protect against heart disease. In a study of over 70,000 women, those who scored highest on optimism had a significantly lower risk of heart attacks and strokes.
Scientists have proposed several explanations for why gratitude and a positive outlook are so beneficial. Negative emotions are often associated with the release of stress hormones, which trigger a physical stress response, leading to higher heart rates and blood pressure. People who have a “glass half-full” approach to life are less likely to experience this damaging stress response, avoiding the harmful effects that chronic stress can have on the cardiovascular system.
Another hypothesis is that those with a positive outlook tend to use healthier coping strategies, like problem-solving, to manage obstacles and stress. On the other hand, individuals with a negative mindset may lean on unhealthy coping mechanisms, such as overeating or substance use, which can exacerbate health problems. By training your brain to recognize and counteract negative thinking, you can not only improve your mental health but also protect your physical well-being. Your heart and health will thank you for it.
The Gift of Gratitude
As G.K. Chesterton once said, “When we were children, we were grateful to those who filled our stockings at Christmas time. Why are we not grateful to God for filling our stockings with legs?” The practice of gratitude reminds us to appreciate life’s simplest blessings. Whether it’s thanking God for the day’s little victories or showing appreciation to those around us, gratitude has the power to transform our outlook, our health, and our relationships. Gratitude is not just an emotion—it’s a choice. By consciously choosing to focus on the positives, even in difficult situations, we can shift our perspective and improve our mental and physical health. Embracing a grateful mindset empowers us to see challenges as opportunities for growth, making us more resilient and better equipped to handle life’s stresses.
This Thanksgiving, as you gather around the table with family and friends, take a moment to reflect on the many things you are grateful for—not just the food on your plate, but the people in your life, the health you enjoy, and the blessings that fill your days. And remember, the practice of gratitude is not just for Thanksgiving Day, but for every day.
Written by Tina Clark
Professionally Reviewed by Shawn Wilson, Chief Business Development Officer