Henry van Dyke, American author and diplomat, observed “Gratitude is the inward feeling of kindness received.” World Kindness Day was on November 13 and to celebrate “kindness received,” we want to explore how gratitude has profound effects on emotional and physical health. Research around the world shows that expressing appreciation – whether for big gestures or small moments – isn’t just a feel-good habit; it’s actually a science-backed approach to better well-being.
The science of gratitude
Gratitude works like an internal reset button. When people focus on what they have rather than what they lack, they tend to feel calmer, more optimistic, and better equipped to handle life’s ups and downs. Science backs this up, showing that gratitude has real, measurable benefits for both mental and physical health. Here are a few key findings:
- Emotional well-being. Research has shown that people who practice gratitude daily reported higher life satisfaction and lower stress levels. In addition, by shifting attention from worry to appreciation, gratitude helps ease symptoms of anxiety and depression while building emotional resilience.
- Better physical health. Gratitude can improve how the body functions. One study found that gratitude led to better sleep quality and duration and reduced the time it took to fall asleep as well as daytime symptoms like sleepiness, poor concentration, memory issues, low energy, and mood changes. Other studies show gratitude can help lower blood pressure and heart rate through relaxation.
- Stronger social connections. Gratitude deepens relationships and is critical for social relationships. Research finds that expressing appreciation makes couples more likely to stay together, friends feel more invested in one another, and coworkers more helpful to one another.
Gratitude doesn’t just feel good; it’s good for us.
Bringing gratitude in
Small, consistent actions can turn gratitude from a feeling into a way of living. Here are five practical ways to weave thankfulness into everyday routines:
- Start a gratitude journal. Writing down three things you’re thankful for each day trains the brain to focus on positives. Studies show that journaling for just two weeks can increase happiness for up to six months.
- Share appreciation aloud. Saying “thank you” out loud to caregivers, family members, or even strangers strengthen social bonds. Verbal gratitude releases oxytocin, the “love hormone,” which fosters feelings of warmth and trust.
- Practice mindfulness moments. Take a minute each day to pause, breathe, and notice something you’re grateful for in the present moment. This practice, supported by research, reduces stress and improves mood by grounding awareness in the here and now.
- Write a gratitude letter. Expressing thanks in writing to someone who has made a difference in your life can boost well-being for both writer and recipient. One study found gratitude letters increased happiness and life satisfaction, while decreasing depressive symptoms.
- Turn gratitude into action. Giving thanks through action enhances empathy and purpose, promoting emotional balance and a sense of community. By transforming appreciation into acts of kindness and meaningful deeds, you can create a community of gratitude.
Gratitude with age
Gratitude can be a stabilizing force for older adults, helping them find meaning and comfort in daily life. Professional caregivers can play a vital role in nurturing this mindset. They can gently encourage clients to reflect on positive moments, engage in gratitude-focused activities like reminiscing or journaling, and model kindness through everyday interactions. These small efforts help create a supportive environment where gratitude (and well-being) can flourish.
At Home Care Assistance, gratitude is more than a seasonal theme; it’s part of our care. By focusing on compassion, respect, and positivity, caregivers help clients embrace each day with appreciation and purpose. Contact us to learn more.
###
Sources: Einstein Journal; The Journal of Psychosomatic Research; The Journal of Positive Psychology; Greater Good Magazine; Springer Nature; Journal of Occupational Health Psychology; Journal of Happiness Studies;