Going through hard times and giving thanks are not mutually exclusive, as some might think. Often, gratitude must exist amidst struggle and pain. Perhaps this is why the Bible says to “give thanks IN” rather than FOR “all things” (New International Version, 2011, emphasis the author’s). It turns out that gratitude is actually very good for a person: body, soul, mind and spirit. Practicing gratitude might be crucial to enduring and overcoming hardship.
What is gratitude? The American Psychological Association (n.d.) defines gratitude as thankfulness and happiness in response to something given, or a “fortunate” situation. Others make a distinction between thankfulness as a “reaction” and gratitude as choice (Psychiatric Medical Care Communications Team, n.d.). It is this choice aspect of gratitude that engenders benefits to its practitioners. Positive events are few and far between in darker seasons of life. Through gratitude, though, individuals can find aspects of life that they appreciate, even when these really hard things are happening.
Why does gratitude benefit? The link between gratitude and its benefits is not fully known. Researchers hypothesize that gratitude promotes positive emotion and healthy coping skills (Bohlmeijer et al., 2021). The benefits of gratitude practice may also help to offset the effects of distress (Page, n.d.). Practicing gratitude does have a “reward” effect, increasing dopamine and serotonin, the chemicals in the brain that lead to pleasant feelings (Allen, 2018; University of Utah, 2021). Interestingly enough, however, researchers do not always find that gratitude reduces distress (Bohlmeijer et al.). Rather, gratitude seems to strengthen people to endure that distress.
When does gratitude benefit? Gratitude can have benefits whenever it is practiced. Practicing gratitude during pleasant times in life can help strengthen neural networks so that individuals can also practice gratitude in unpleasant times as well (Theodoratou & Argyrides, 2024). The only times gratitude seems to lack benefits is when it is practiced in the context of ingratitude (Emmons, 2013). Self-focus, pride, and need for admiration and approval seem to blunt or ameliorate the benefits of gratitude.
How does gratitude benefit? For those who can practice gratitude and avoid excessive self-focus, the benefits of gratitude are immense. A 2024 study found gratitude practice helpful in reducing the effects of anxiety and depression (Bohlmeijer et al., 2021). Gratitude can improve sleep and immunity while decreasing experiences of pain and disease (American Heart Association, n.d.). Gratitude has been found to reduce blood pressure (Jans-Beken, 2019). It can increase social connections by increasing empathy and reducing aggression (Page, n.d.). It can increase mental strength and promote positive self-concept. These benefits, in turn, may increase the ability to cope with difficult situations.
Conclusion. Will gratitude alone enable a person to endure difficult circumstances? In some cases, maybe, but in most cases no. Individuals struggling with difficult circumstances may still need medical intervention, social support, and therapy. Gratitude, though, may promote the efficacy of these other services and improve health overall. After all, what can gratitude hurt? Try noticing what is good and expressing appreciation for, or contentedness with it. It just might provide the strength needed to face another day, as well as a myriad of other health benefits that come with it.
Recommended Reads
Going through hard times and giving thanks are not mutually exclusive, as some might think. Often, gratitude must exist amidst struggle and pain. Perhaps this is why the Bible says to “give thanks IN” rather than FOR “all things” (New International Version, 2011, emphasis the author’s). It turns out that gratitude is actually very good for a person: body, soul, mind and spirit. Practicing gratitude might be crucial to enduring and overcoming hardship.
What is gratitude? The American Psychological Association (n.d.) defines gratitude as thankfulness and happiness in response to something given, or a “fortunate” situation. Others make a distinction between thankfulness as a “reaction” and gratitude as choice (Psychiatric Medical Care Communications Team, n.d.). It is this choice aspect of gratitude that engenders benefits to its practitioners. Positive events are few and far between in darker seasons of life. Through gratitude, though, individuals can find aspects of life that they appreciate, even when these really hard things are happening.
Why does gratitude benefit? The link between gratitude and its benefits is not fully known. Researchers hypothesize that gratitude promotes positive emotion and healthy coping skills (Bohlmeijer et al., 2021). The benefits of gratitude practice may also help to offset the effects of distress (Page, n.d.). Practicing gratitude does have a “reward” effect, increasing dopamine and serotonin, the chemicals in the brain that lead to pleasant feelings (Allen, 2018; University of Utah, 2021). Interestingly enough, however, researchers do not always find that gratitude reduces distress (Bohlmeijer et al.). Rather, gratitude seems to strengthen people to endure that distress.
When does gratitude benefit? Gratitude can have benefits whenever it is practiced. Practicing gratitude during pleasant times in life can help strengthen neural networks so that individuals can also practice gratitude in unpleasant times as well (Theodoratou & Argyrides, 2024). The only times gratitude seems to lack benefits is when it is practiced in the context of ingratitude (Emmons, 2013). Self-focus, pride, and need for admiration and approval seem to blunt or ameliorate the benefits of gratitude.
How does gratitude benefit? For those who can practice gratitude and avoid excessive self-focus, the benefits of gratitude are immense. A 2024 study found gratitude practice helpful in reducing the effects of anxiety and depression (Bohlmeijer et al., 2021). Gratitude can improve sleep and immunity while decreasing experiences of pain and disease (American Heart Association, n.d.). Gratitude has been found to reduce blood pressure (Jans-Beken, 2019). It can increase social connections by increasing empathy and reducing aggression (Page, n.d.). It can increase mental strength and promote positive self-concept. These benefits, in turn, may increase the ability to cope with difficult situations.
Conclusion. Will gratitude alone enable a person to endure difficult circumstances? In some cases, maybe, but in most cases no. Individuals struggling with difficult circumstances may still need medical intervention, social support, and therapy. Gratitude, though, may promote the efficacy of these other services and improve health overall. After all, what can gratitude hurt? Try noticing what is good and expressing appreciation for, or contentedness with it. It just might provide the strength needed to face another day, as well as a myriad of other health benefits that come with it.
Recommended Reads
References
Allen, S. (2018, May). The science of gratitude. Greater good science center. from https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf.
American Heart Association. (n.d.). Thankfulness: How gratitude can help your health. https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/thankfulness-how-gratitude-can-help-your-health
American Psychological Association. (n.d.). Gratitude. https://dictionary.apa.org/gratitude
Bohlmeijer, E.T., Kraiss, J.T., Watkins, P., & Schotanus-Dijkstra, M. (2021). Promoting gratitude as a resource for sustainable mental health: Results of a 3-armed randomized controlled trial up to 6 months follow-up. Journal of happiness studies 22, 1011–1032. https://doi.org/10.1007/s10902-020-00261-5
Emmons, R. (2013, November 12). What gets in the way of gratitude? Greater good magazine. https://greatergood.berkeley.edu/article/item/what_stops_gratitude
Jans-Beken, L., Jacobs, N., Janssens, M., & Peeters, S. (2019, August). Gratitude and health: An updated review. The journal of positive psychology. DOI:10.1080/17439760.2019.1651888
New International Version. (2011). BibleGateway.com. http://www.biblegateway.com/versions/New-International-Version-NIV-Bible/#booklist
Page, A. (n.d.). A healthier tomorrow-The health benefits of gratitude. Western Wisconsin health. https://www.wwhealth.org/a-healthier-tomorrow-the-health-benefits-of-gratitude/
Psychiatric Medical Care Communications Team. (n.d.). The difference between gratitude and thankfulness. Psychiatric medical care. https://www.psychmc.com/the-difference-between-gratitude-and-thankfulness/
Theodoratou, M., & Argyrides, M. (2024). Neuropsychological Insights into Coping Strategies: Integrating Theory and Practice in Clinical and Therapeutic Contexts. Psychiatry International, 5(1), 53-73. https://doi.org/10.3390/psychiatryint5010005
University of Utah. (2021, November 19). Practicing gratitude for better health and well-being. https://healthcare.utah.edu/healthfeed/2021/11/practicing-gratitude-better-health-and-well-being
References
Allen, S. (2018, May). The science of gratitude. Greater good science center. from https://ggsc.berkeley.edu/images/
uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf.
American Heart Association. (n.d.). Thankfulness: How gratitude can help your health. https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/thankfulness-how-gratitude-can-help-your-health
American Psychological Association. (n.d.). Gratitude. https://dictionary.apa.org/gratitude
Bohlmeijer, E.T., Kraiss, J.T., Watkins, P., & Schotanus-Dijkstra, M. (2021). Promoting gratitude as a resource for sustainable mental health: Results of a 3-armed randomized controlled trial up to 6 months follow-up. Journal of happiness studies 22, 1011–1032. https://doi.org/10.1007/s10902-020-00261-5
Emmons, R. (2013, November 12). What gets in the way of gratitude? Greater good magazine. https://greatergood.berkeley.
edu/article/item/what_stops_gratitude
Jans-Beken, L., Jacobs, N., Janssens, M., & Peeters, S. (2019, August). Gratitude and health: An updated review. The journal of positive psychology. DOI:10.1080/17439760.2019.1651888
New International Version. (2011). BibleGateway.com. http://www.biblegateway.com/versions/
New-International-Version-NIV-Bible/#booklist
Page, A. (n.d.). A healthier tomorrow-The health benefits of gratitude. Western Wisconsin health. https://www.wwhealth.org/a-healthier-tomorrow-the-health-benefits-of-gratitude/
Psychiatric Medical Care Communications Team. (n.d.). The difference between gratitude and thankfulness. Psychiatric medical care. https://www.psychmc.com/the-difference-between-gratitude-and-thankfulness/
Theodoratou, M., & Argyrides, M. (2024). Neuropsychological Insights into Coping Strategies: Integrating Theory and Practice in Clinical and Therapeutic Contexts. Psychiatry International, 5(1), 53-73. https://doi.org/10.3390/psychiatryint
5010005
University of Utah. (2021, November 19). Practicing gratitude for better health and well-being. https://healthcare.utah.edu/healthfeed/
2021/11/practicing-gratitude-better-health-and-well-being
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