How to Practice Gratitude the Right Way

Gratitude can have profound benefits—except when it's forced.

Reviewed by Devon Frye

Key points

• Gratitude can improve mental health and well-being.
• Broad gratitude practices reduce stress more than specific ones.
• Simple practices like journaling or thanking others can boost well-being.
• Forced gratitude can be harmful in certain situations.

Co-authored by Aarushi Atri and Kelly-Ann Allen

Can a simple daily practice truly restore our peace amidst the stress and chaos of modern life? One such practice is gratitude, a core principle of positive psychology that has garnered significant attention recently. But why is gratitude so powerful, and how can we leverage it to improve our mental and emotional well-being?

Gratitude in the Spotlight: A Post-Pandemic Mental Health Essential

The COVID-19 pandemic brought about an unprecedented mental health crisis, with rising levels of anxiety, depression, and loneliness. Amid this turmoil, many turned to gratitude as a tool to navigate their emotional challenges. Gratitude, far from being just a trendy buzzword, is supported by scientific research as a transformative approach to mental well-being.

Recent studies have highlighted the effectiveness of different gratitude practices in reducing stress and enhancing mood. In a notable study, participants were divided into three groups: one practiced domain-specific gratitude (focusing on broad aspects like work or relationships), another engaged in stressor-specific gratitude (focusing on individual challenges), and the third group did not practice gratitude.

The findings were illuminating. Participants who practiced domain-specific gratitude reported significant reductions in stress and negative emotions, along with increases in positive feelings. This suggests that focusing on broad aspects of life can profoundly impact overall well-being. Conversely, stressor-specific gratitude helped in reframing specific challenges but did not affect overall stress or mood as significantly.

However, the study had limitations. The predominantly White sample and the self-reported measures may affect the generalizability and accuracy of the findings. Additionally, the chosen gratitude domains might not have been equally relevant to all participants.

Cultural Perspectives on Gratitude

Gratitude practices and understandings vary widely across cultures. Western perspectives often emphasize personal benefits and positive psychology, while non-Western cultures offer different insights.

In many Eastern cultures, gratitude is linked to duty, interconnectedness, and respect for tradition. For instance, in some Asian cultures, gratitude is expressed through actions and relationships rather than verbal acknowledgment, reflecting a broader, community-oriented approach. By appreciating these diverse cultural perspectives, we gain a richer understanding of gratitude's universal relevance (Shin et al., 2020).

The Science Behind Gratitude: Why It Works

At its core, gratitude involves focusing on the positive aspects of life, even amidst challenges. This shift in perspective aligns with positive psychology, which stresses building on strengths and cultivating positive emotions for a fulfilling life. Practicing gratitude encourages us to move our focus from what’s lacking to what we have, fostering a mindset of abundance rather than scarcity and improving our overall well-being (Cunha et al., 2019).

Real-life examples illustrate gratitude's impact. Consider Mark, a college student struggling with the pressures of coursework and exams. To cope, he started jotting down one thing he was grateful for each day. Despite his hectic schedule, this small practice helped him feel more positive and less stressed. Mark’s experience highlights how a simple gratitude practice can boost mental and emotional health, making a significant difference even during college life.

Another example is Sarah, a working mother, who faced immense stress during the pandemic. She started a daily gratitude journal, noting three things she was thankful for each day. Despite initial skepticism, Sarah soon felt more positive and connected to her family. Her simple practice of gratitude became a source of strength during challenging times.

The Cautionary Side of Gratitude: When to Be Wary

While gratitude offers many benefits, it’s not a cure-all. Excessive or misplaced gratitude can have unintended consequences.

For those experiencing chronic stress or mental health issues, forced gratitude practices might lead to guilt or inadequacy. Additionally, focusing solely on gratitude in situations involving significant trauma or injustice might overshadow the need for addressing and validating these experiences. Gratitude should be approached with sensitivity, balancing it with other forms of emotional support and self-care to ensure it serves as a constructive tool rather than a superficial remedy (Wood et al., 2016).

Practical Strategies: How to Incorporate Gratitude into Your Life

Incorporating gratitude into your daily routine can be simple and rewarding. Here are a few practical strategies:

1. Start a Gratitude Journal: Dedicate a few minutes each day to write down three things you’re grateful for. They don’t need to be grand; even small things like a warm cup of coffee can make a difference.
2. Express Gratitude to Others: Regularly thank the people in your life. Whether through a simple “thank you” or a heartfelt note, expressing gratitude strengthens relationships and enhances your mood.
3. Practice Mindfulness: In moments of stress, take a step back and focus on the present. What positives can you appreciate right now? This shift in attention can reduce anxiety and maintain the calm attitude.
4. Incorporate Gratitude into Family Life: Encourage your family to share things they’re grateful for during meals. This practice can strengthen family bonds and create a more positive home environment. You can also practice it alone before a meal.

Incorporating gratitude into your life doesn’t have to be complex. By starting with small, intentional practices, you can experience profound changes in your mental and emotional well-being. Embrace gratitude as a powerful tool for a more fulfilling and resilient life.

This post was created as part of the topic Psychology of Wellbeing and Human Flourishing, for the Graduate Diploma of Professional Psychology, Monash University, undertaken by Aarushi Atri with additional editing provided by Kelly-Ann Allen.