3 ways expressing gratitude can make you happier and healthier

September 30, 2024 at 05:01 AM EDT

(BPT) - At a time when even the most optimistic of us can't help but get stuck on the negative, science tells us that tapping into our sense of gratitude is a shortcut to feeling more grounded. Doing so not only has the power to change your emotional state for the better but can also have a positive impact on your physical health and help strengthen relationships with the people in your life.

Let's check out some of the ways expressing gratitude can help you live a happier and healthier life.

1. Practicing gratitude has been proven to increase levels of positive emotions, leading to more pleasure, joy, optimism, and happiness.

Practicing gratitude, even for five minutes a day, has been scientifically proven to increase happiness and pleasure and bolster our sense of emotional resilience.

To get started, tap into the present moment and think about five things to be grateful for. Don't overthink it! Just focus on what immediately comes to mind. Maybe it's your sister. Maybe it's the feeling of the warm sun on your face. Maybe it's your favorite band. Maybe it's a stranger who held the subway door for you.

By focusing on what you're grateful for, you're more likely to have a more centered perspective, regardless of whatever else is going on in your life. That makes the hard things that much easier to tackle.

2. There are physical health benefits to practicing gratitude too.

A grateful heart is also a healthy heart, as it turns out. A 2019 Open University of the Netherlands study found that keeping a regular gratitude journal has the power to regulate your breathing and slow your heart rate, lowering blood pressure overall.

Other benefits of gratitude include better sleep (yes, please!). A study conducted in 2009 for the Journal of Psychosomatic Research found that participants who expressed gratitude had an easier time falling - and staying - asleep. Other pluses include a stronger immune system, less stress, and fewer symptoms of chronic pain. Who knew?

3. Expressing gratitude can spark a human connection.

Upworthy believes that taking steps to appreciate your loved ones can directly impact your overall well-being. In fact, they have a whole book about it called GOOD PEOPLE: Stories From the Best of Humanity.

In a 2005 study conducted by Martin Seligman, Ph.D., a psychologist at the University of Pennsylvania, delivering a handwritten note to someone they'd never had the chance to thank improved participants' subjective well-being for three months. Reaching out to people not only feels good but also facilitates an opportunity to strengthen relationships with your friends, family, and neighbors. This, in turn, wards off loneliness, isolation, and disconnection.

Try this exercise on your own by sending a handwritten postcard (or even a text!) based on these sample prompts from the book:

I never got the chance to thank you.
I believe in good people because of you.
I'll never forget how you were there for me.
I just want to tell you how much this meant to me.

Collage of 3 card front captions that say

Remember, the benefits of gratitude are just a few introspective moments away. Let's all give it a go!

Takeaway tips:

Try logging five things you're grateful for each day.
Try to find a moment - even if it's five minutes - for yourself every day to contemplate what matters most.
Read Upworthy's new book, GOOD PEOPLE: Stories From the Best of Humanity, for 101 stories of people expressing gratitude for others in their lives, from loved ones to strangers.

Book cover of good people stories from the best of humanity.

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3 ways expressing gratitude can make you happier and healthier

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