“Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.”
― William James
For many, Thanksgiving is a season of giving, gratitude and reflection. But there are broader implications suggesting we should practice a year-round “abundance mentality” (the belief that life, time, and resources are plentiful rather than scarce) rather than just for a short season. More than 2,300 studies and papers have been printed in relation to “Gratitude and Health,” and today, I’m taking a closer look at some of these findings.
Early research on gratitude focused on the subjective outcomes self-reported by participants in pre/post-designed studies or observational studies in which those with a disposition of gratitude were compared to those without one. These studies demonstrated several positive outcomes associated with an intentional gratitude practice and/or a disposition of gratitude. Such outcomes include reduced feelings of anxiety and depression (owing to the foundational cognitive behavior therapy concept of interrupting of negative thoughts with positive ones), improved social bonds with those for whom gratitude was expressed, improved sleep due to management of the ruminating mind, and better emotional resilience in those who count blessings over burdens. In these early studies, practicing gratitude has also been found to inspire prosocial behavior, encouraging acts of kindness. Positive clinical health outcomes were also observed, including improved lipid profiles, better asthma control and reduced blood pressure.
For a while, these positive outcomes were attributed to the finding that those who practice gratitude are more likely to engage in health-promoting behaviors, such as exercise and diet. But research has begun to progress toward clinical trials that are yielding even more substantial results.
Using biomarkers and MRIs, researchers have started to unravel a neurobiological mechanism to explain the positive outcomes listed above. That is, when we practice an abundance mindset, we activate the brain’s Limbic System, which releases neurotransmitters responsible for enhancing mood, regulating emotions under stress, inducing calm and even forming memories. In other words, intentional gratitude practice decelerated the “fight or flight” system and accelerated the “rest and digest” system, thus managing the physiological negative impacts of chronic stress.
This panned out in a randomized clinical trial in which biomarkers of inflammation—TNF alpha and IL-6—were reduced in the cohort tasked with expressing gratitude. According to the American Brain Foundation, an organization that funds brain and nervous system research, gratitude drives neuroplastic changes, increases neurotransmitter production, and downregulates the stress responses.
So, does this mean gratitude is the solution to all our ailments? It’s probably not that easy, but what have you got to lose? There are no side effects with this nonpharmaceutical wellness intervention. I encourage you to make time to reflect on all that you are grateful for—and not just for the Thanksgiving season but each and every day.
To start, you can grab a notebook, journal or even a journal app on your device and make a list of 1-3 things for which you are grateful. You can write down the basics (food, shelter, clothing, warmth, etc.) or get more specific (e.g. detailing a moment of the day when you felt a sense of gratitude). Hopefully, you can build on this list each day and regularly reflect on what you’ve written.
With Thanksgiving right around the corner, I challenge each of you to apply an abundance mentality technique to help navigate interpersonal challenges and politically opposing views that often accompany family gatherings. Namely, you can make a list of each person attending dinner and then write down 1-3 things about that person that you are grateful for or that you admire. This exercise is thought to induce compassion, which may help lower the heat on simmering tensions.
Please know I intend to lead by example by engaging in more regular gratitude practice myself. In fact, I have been taking time to reflect on what I’m most grateful for and, alongside my health and family, my patients are at the top of my list. Thank you for entrusting me with your care. I am grateful for the opportunity to work alongside you on your wellness journey, including your gratitude journey, and my door is always open for questions, concerns or support.
