Studies conducted over the last ten years have consistently demonstrated how a gratitude attitude can greatly improve mood and outlook on life, fortify relationships, and increase happiness in general. These advantages build a psychological barrier that deters the onset of anxiety and depression.
The Effect of Gratitude Meditation
Studies on gratitude meditation have shown that it benefits reward-motivation networks, emotion regulation, and the brain’s default mode. This implies that consistent gratitude practice can result in better emotional regulation and increased self-motivation—two factors critical to preserving mental health.
How does gratitude aid in the treatment of anxiety and depression?
Dopamine and serotonin, which are connected to happiness and positive emotions, and oxytocin, which is connected to love and bonding, seem to be the three main biochemical components linked to the experience of gratitude.
Dopamine modulates reward, pleasure, and motivation-related brain regions. It assists you in cultivating awareness of constructive social interactions so that you can recognise when a unique experience has taken place. Experiencing gratitude can raise your dopamine levels and help combat a tendency towards depression and anxiety, as low dopamine is associated with both of these conditions.
Gratitude activates the parasympathetic nervous system, raising serotonin levels and fostering tranquility and happiness. Studies conducted by the nonprofit Institute of HeartMath in Palo Alto, California, also show a connection between happy emotions and a more regular, seamless heartbeat, which improves general health and cardiovascular system performance.
Physical bonding is greatly influenced by this hormone. When you hug someone, have sex, or nurse a baby, your levels rise. Being more appreciative of a romantic partner strengthens the relationship, according to numerous studies. Additionally, oxytocin contributes to the stronger bonds that arise when partners express gratitude, as per a study published online in the journal Social Cognitive and Affective Neuroscience in January 2014. The connection between gratitude and oxytocin helps to foster a sense of belonging and community, which is a basic human need that, if unmet, can harm mental health.
Four simple steps to actively cultivate gratitude for a more contented life.
- Maintain an appreciation diary. List three things for which you are thankful at the end of each day. They could be something as little as a scent or an encounter you saw, or they could be something greater, like a loved one or professional success.
- Take a look around your home and count all the things you have to be thankful for. This could be your cosy bed, pictures from happy moments, presents from friends, an inspiring painting, etc. in your bedroom.
- Write a thank-you note to a former acquaintance who made a significant contribution to your life. Describe the specifics of what they did for you, your feelings at the time, and the reasons it is still so significant to you. It can be saved or sent.
- Put alerts on your computer or phone to remind you to take quick breaks throughout the day to express gratitude. Even a brief moment spent thinking about your blessings can improve your mood.
