What happens in your brain when you practice gratitude?
Gratitude may be a gesture or a group of kind words that we give or receive from others. These simple exchanges of thankfulness go a long way in affecting our overall biological functioning – especially the brain and the nervous system. The effect of gratitude on the brain is long lasting (Zahn et al., 2007).
We know from research that two important areas in the brain, the amygdala and hippocampus, are activated by feelings of gratitude. These areas regulate your bodily functions, emotions and memory. Gratitude also activates areas of your brain associated with feelings of bliss.
When you are stressed, anxious or scared, your brain releases the hormone cortisol. Feelings of gratitude can regulate cortisol production in your brain and therefore reduce anxiety and stress.
Like giving, gratitude triggers the brain to release neurotransmitters and hormones associated with happiness, including dopamine and serotonin. Low levels of these hormones can cause depression. Regularly practicing gratitude can be a natural antidepressant because it produces feelings of contentment and pleasure.
What are the benefits of giving and gratitude?
Besides enhancing self-love and empathy, gratitude significantly impacts on body functions and psychological conditions like stress, anxiety, and depression.
When it comes to gratitude, there are many mental, physical and social health benefits. These include:
Promotes good health
Researchers have established a connection between gratitude and mental and physical well-being. The feel-good hormones released during acts of giving and thankfulness can help you manage stress and feel happy, and in turn, have more energy, a positive mindset and better sleep.
Aids in stress regulation
McCraty and colleagues (cited in McCraty & Childre, 2004), in one of their studies on gratitude and appreciation, found that participants who felt grateful showed a marked reduction in the level of cortisol. They had better cardiac functioning and were more resilient to emotional setbacks and negative experiences.
Significant studies over the years have established the fact that by practicing gratitude we can handle stress better than others. By merely acknowledging and appreciating the little things in life, we can rewire the brain to deal with the present circumstances with more awareness and broader perception.
Reduces anxiety and depression
By reducing stress hormones and regulating autonomic nervous system function, gratitude significantly reduces symptoms of depression and anxiety. At the neurochemical level, feelings of gratitude are associated with an increase in the neural modulation of the prefrontal cortex, the brain site responsible for managing negative emotions like guilt, shame, and violence.
As a result, people who keep a gratitude journal or use verbal expressions for the same, are more empathetic and positive-minded by nature.
Releases toxic emotions.
The limbic system is the part of the brain that is responsible for all emotional experiences. It consists of the thalamus, hypothalamus, amygdala, hippocampus, and cingulate gyrus. Studies have shown that the hippocampus and amygdala, the two main sites regulating emotions, memory, and bodily functioning, get activated with feelings of gratitude.
A study conducted on individuals seeking mental health guidance revealed that participants of the group who wrote letters of gratitude besides their regular counseling sessions, felt better and recovered sooner (Wong et al., 2018).
The other group in the study that were asked to journal their negative experiences instead of writing gratitude letters reported feelings of anxiety and depression.
Reduces pain.
Giving and gratitude help regulate dopamine in your brain. Dopamine is a natural pain reliever. Counting Blessings vs Burdens (Emmons & McCullough, 2003), a study conducted on evaluating the effect of gratitude on physical wellbeing, indicated that 16% of the patients who kept a gratitude journal reported reduced pain symptoms and were more willing to work out and comply with the treatment procedure. By regulating the level of dopamine, gratitude fills us with more vitality, thereby reducing subjective feelings of pain.
Improves sleep.
Gratitude activates the hypothalamus in the brain. The hypothalamus regulates many bodily functions, including sleep. The hypothalamus is also the part of the brain that produces oxytocin. Oxytocin has a calming effect on the nervous system, and stimulation of this hormone allows us to feel relaxed and tranquil. Studies have shown that receiving and displaying simple acts of kindness activates the hypothalamus, and thereby regulates all bodily mechanisms controlled by the hypothalamus, out of which sleep is a vital one.
Hypothalamic regulation triggered by gratitude helps us get deeper and healthier sleep naturally every day. A brain filled with gratitude and kindness is more likely to sleep better and wake up feeling refreshed and energetic every morning (Zahn et al., 2009).
Builds social connections.
Many ways to give and demonstrate gratitude involve interactions with others. Positive social engagements have many benefits, including warding off depression, isolation and loneliness.
Enhances productivity.
Studies have shown people are more productive when they feel valued and seen. Managers who express gratitude toward employees contribute to employee retention and teamwork.
