Gratitude – How Does It Impact the Whole Body?

We say “thank you” frequently, but a regular, consistent gratitude practice is something altogether different than the kindness shown by saying “thank you.” The regular practice of acknowledging and recalling what you are thankful for.

In my work, I am especially interested in the way in which physical and mental health interact. Gratitude is a fascinating study in the way that our mental health impacts our physical health.

Gratitude practices have been shown to reduce stress and cortisol (the stress hormone) levels, improve heart health through lowering blood pressure and better heart rate variability (HRV), enhance sleep quality, boost immune system, reduces perception of pain, and increases physical activity.

Additionally, gratitude creates and strengthens new neural pathways. Our brains are very geared for pattern. Consider for a moment the first time you drove to a new job, the first time you drive to a new place, it tends to be clunky, a lot of doubting, checking, maybe making a wrong turn. But the 100^th time you drive to a job, it feels automatic, mindless perhaps, you do it without really having to think about it. Patterns. The brain is designed to create neural pathways or patterns. With gratitude you are creating a neural pathway that begins to automatically notice the good, the people, places, experiences in your life for which you feel grateful.

Gratitude increases levels of dopamine and serotonin (our “feel good” chemicals) and lowers activity see in the amygdala (the brains “fear” center).

I have likely now convinced you of the benefits of gratitude, but where to start?

Some ideas:

1.      Sensory Gratitude Awareness – Pausing throughout the day to notice. What is one thing I am touching, smelling, hearing that I feel grateful for? Example Answers: children’s laughter, sun on my face, a hug, a comfy blanket, enjoying a cool glass of water, etc.

2.      Gratitude Journaling – Writing a letter of gratitude to a loved one (whether or not you send it). Or writing out a list of things you feel grateful for, set the a timer for 10 minutes and see if you can make a list of everything you think of that you feel grateful for during this time.

3.      Body Gratitude – While stretching or moving or tensing and relaxing, saying thank you to each part of your body for what it does for you. Thank you, feet, for the way you carry me.

4.      Gratitude Reframe – When something challenging is happening: Is there anyway that I can find some meaning or purpose through this hard thing? Is there anything it is allowing me to practice? Is there anyway to see this hard things as for me? This is not going to be possible or even helpful in all situations, but there are certain spaces where this practice can be valuable for allowing for some acceptance and some surrendering.

5.      Gratitude Walk – Take a walk and intentionally notice something you see, hear, feel, and offer gratitude for these things.

6.      Gratitude Before Sleep – There are things that we generally know are not helpful before sleep – making important phone calls, scrolling, working, etc. Something that can be helpful before bed is making a mental list and/or writing out something things from the day for which you feel grateful.

I want to reiterate that the brain is geared for pattern, which also means that trying to integrate a new or newish gratitude practice is likely going to feel clunky at first, even challenging or phony at times. That does not mean you are doing wrong, it means it is new. The power is in the repetition. Keep practicing, and soon, as you are thanking your life for all it's goodness, your body will thank you for your gratitude practice.