These days, it seems like we’re all feeling a bit stressed, worried, or uncertain. And those thoughts can overwhelm us and overshadow the good parts of our lives.
But there’s a simple practice—rooted in both science and everyday experience—that can help bring calm, clarity, and resilience: gratitude.
More than merely saying “thank you,” gratitude is a mindset that encourages us to notice the good things around us, to recognize moments of kindness, and to appreciate the people and experiences that enrich our lives.
And while it seems simple—maybe a bit “fluffy”—gratitude actually has a big impact on our well-being, both mental and physical.
And research overwhelmingly shows a connection between gratitude and health.
In “Giving thanks can make you happier,” a post on Harvard Medical School’s blog, the writers discuss research that shows that gratitude can fuel optimism and benevolence. But expressing thanks also led to people exercising more and requiring fewer doctors’ visits.
Other research has shown that gratitude can improve sleep, lower blood pressure, and decrease symptoms of depression.
How can gratitude impact mental health?
Our brains are wired to watch for threats and stressors. Gratitude works like a gentle counterbalance, helping us notice what’s going right—not just what’s going wrong. Over time, this shift can reduce rumination and help us feel more grounded.
When we practice gratitude regularly, we become better equipped to handle challenges. Recognizing moments of joy, support, or progress—even small ones—helps remind us that difficult times don’t define our entire story.
Research shows that gratitude can increase feelings of happiness and reduce symptoms of anxiety and depression. It can also lower stress hormones and promote a greater sense of overall well-being.
Expressing gratitude strengthens relationships. A simple note, text, or “thank you” can increase feelings of connection and trust. And, healthy relationships are key to developing resilience.
How can gratitude help your recovery journey?
For individuals living with mental illness and/or substance use disorders, gratitude can offer a moment of calm and a sense of possibility. It doesn’t replace treatment or support, but it can complement them—helping people reconnect with hope.
And as a community, practicing gratitude helps strengthen the threads that connect us.
How can you develop gratitude?
Gratitude itself is simple, but developing the habit will take a bit of work. Some small, consistent actions will help:
- Notice one good thing each day. This doesn’t have to be anything major–a cuddly blanket or warm mug of coffee, a smile from a stranger, or a chat with a friend. Just pay attention and look for one good thing. You’ll often find that when you’re looking for one positive thing, you find many more.
- Tell someone you appreciate them and why. It’s always nice to hear that we matter to someone. Be sincere in your appreciation, but it doesn’t take big gestures. A simple, “Thank you for listening to me” or “I appreciate how you’re always willing to help” can go a long way.
- Create a gratitude jar. Each day, write down one thing you’re grateful for, fold the slip of paper, and place it in a jar. This will give you a visual reminder to notice one good thing each day. And, when you’re having a bad day, you’ll have a jar filled with reminders of all the times things work out.
- Are you on social media? Challenge yourself to post about the people you appreciate and let everyone know why they mean a lot to you.
- Keep a gratitude journal. This habit has been shown to improve mental health, and it gives you a record of the good things you’ve experienced. Download a simple journaling page you can use everyday. Or use your regular journal or notebook and use these simple prompts:
- What are three things that made you smile today?
- What small moment brought you joy?
- Who are three people that make you feel happy?
- Think of someone you find challenging. What are three qualities that you appreciate in them?
- What is your happiest memory?
- What is your favorite song?
- Look around you and name one thing you see that you’re grateful for.
- What’s the best advice you’ve ever received?
- What accomplishment are you proud to have achieved?
- What challenge have you overcome recently?
- Who makes you smile?
- What do you love about where you live?
Try This: A 3-Minute Gratitude Reset
1. Pause for 60 seconds.
Take a slow breath. Notice something around you that brings even a small sense of comfort—sunlight, a favorite mug, a quiet moment.
2. Think of one person who made your day easier.
It could be a coworker, a family member, or even someone who held the door. Silently thank them or send a quick message of appreciation.
3. Recall one small win from today.
Did you finish a task, get somewhere on time, or take a moment for yourself? Acknowledge it.
4. Carry one feeling forward.
Choose a word that captures how you want the rest of your day to feel—steady, hopeful, calm, or connected.