The Science of Gratitude
What Emmons found was that those who had kept a gratitude journal experienced significant psychological, physical and social benefits: a 25% improvement in overall health and wellbeing in comparison with the group focussing on what had gone wrong each day.
Here are just eight of the many ways in which mindfully practicing gratitude can improve our wellbeing, and the wellbeing of others around us.
When we experience sadness or depression, our energy levels slump way down. Sometimes doing the simplest of tasks can feel like running a marathon. However, people who kept a gratitude journal in Emmons study reported that their energy levels improved. Many also started exercising more. People with depression are often told that exercise will help, however this study suggests it may in fact work the other way around; that being mindful of what’s good about our life plays an important role in having the energy to exercise.
On average, study participants found that they were not only sleeping 10% longer than they used to, but that the quality of their sleep was improved. They reported waking up feeling more refreshed and ready for the coming day.
Reduced Blood Pressure
With our current hectic lifestyles, high blood pressure has become a common problem. However, simply taking moments to focus our attention on our loved ones or friends, or on the beauty of nature, can lower blood pressure, thus taking the strain off our hearts, brains and many other parts of the body.
Feeling Less Lonely
Gratitude strengthens relationships, not just with people we know, but with other people in general. When we’re mindful of positive traits and behaviours in others, we feel more supported, and that leads to us feeling more able to support others in return. When we feel safer, we become less selfish, as we no longer feel such a need to look out for our own interests above others. This leads to us feeling less lonely and isolated, as we are more able to truly connect with others.
Fewer Physical Symptoms
People who wrote down five things they were grateful for each day became less affected by aches, pains and other physical symptoms. This ties in with other studies which have found that mindfulness can ease uncomfortable physical symptoms, even chronic pain.
As we mentioned earlier in this post, mindfulness and gratitude are very much linked. Over time, those who deliberately thought about what they were grateful for experienced greater attentiveness. They felt more alert and aware of life.
Taking Better Care of Health
Practicing daily gratitude resulted in many participants taking better care of their physical health. Mindful individuals tend to have better self-control and are less impulsive, in many areas of life, including eating habits. Add this to more exercise and better quality of sleep, and you’ve got an all-round much healthier life.
When we steer our attention to what’s good about the world, we naturally feel a greater sense of joy. It’s important to note, however, that gratitude isn’t about denying what’s wrong; solely acknowledging the positive and avoiding the negative can do us much psychological harm. But noticing good things, when and where they exist, takes us out of seeing the world as just being a bad place where bad things happen. In truth, life contains both good and bad, but mindful gratitude helps us appreciate those lovely moments in life, whilst at the same time enabling us to make more of those lovely moments for others.