The science of gratitude: How being thankful can actually change your brain
Being Thankful rewires your brain and unlocks a happier, healthier you
Experts say we’re living during the best times in the world. Taking into account metrics like literacy, life expectancy, access to healthcare, reducing poverty rates, and technological progress, this might just be the best period of human history. So, why aren’t we happier?
According to research, mental health has declined globally in the last 30 years. The World Health Organization (WHO) found that the COVID-19 pandemic led to a 25% spike in cases of depression and anxiety worldwide—in the first year alone. And the latest World Happiness Report reveals that happiness among those aged 15-24 has fallen sharply in North America and Western Europe since 2010.
However, mental health pros are finding that one treatment plan produces better outcomes, faster: practicing gratitude could be the new superpower.
what is gratitude?
Robert Emmons has studied gratitude for over 20 years and is considered one of the foremost authorities on the subject. He defines gratitude as a quality with two key components: an acknowledgment that goodness exists in the world, and a recognition of the sources of this goodness outside ourselves, whether it’s other people or a higher power.
More broadly, the concept can be broken down into the “4 A’s” of gratitude:
Awareness: Identify and notice the good things in your life.
Acknowledgment: Recognize and value these good things.
Acceptance: Actively embrace the good.
Action: Be quick to express your gratitude.
Gratitude and your brain: what science says
Maintaining an “attitude of gratitude” certainly improves your experience of life. But what if something as simple as saying “thank you” could rewire your brain, too? Because that’s exactly what it does, according to science. Several studies have been conducted over the years, and they reveal just how this phenomenon works.
Gratitude creates and strengthens new neural pathways
MRI tests show that expressing gratitude activates different parts of your brain and improves their function. They include the:
Hippocampus: Responsible for processing memories.
Amygdala: In charge of regulating emotions.
Prefrontal cortex: Handles empathy, decision-making, and emotional regulation.
Through such studies, we now know that acts of gratitude create and strengthen neural pathways related to happiness and well-being. This means that feeling thankful today will make it easier to access and experience positive emotions in the future.
It increases production of neurotransmitters
Being thankful stimulates your limbic system, encouraging the hippocampus and amygdala to produce more dopamine and serotonin. These ”feel-good” hormones are associated with higher levels of happiness, calmness, focus, and motivation, contributing to an overall positive mood.
It helps manage your stress responses
Gratitude also helps regulate your brain’s production of stress hormones such as cortisol. Focusing on the positives also triggers your parasympathetic nervous system into action, helping you relax and find balance after stressful events.
It rewires your cognitive processes
Being grateful doesn’t just change how your brain works; it transforms how you think and see the world. Essentially, it rewires your cognitive processes, altering your thinking, learning, memory, perception, and attention. It also helps you see the bright side of life. By practicing gratitude, you can trade in negative thought patterns for a positive mindset.
why practice gratitude? counting the benefits
As it turns out, regular expressions of gratitude have a ripple effect on your health and well-being. Here are some reasons why being thankful should be a part of daily life:
Improves your mood through regular practice, leading to a happier outlook and positive mental health outcomes in the long run.
Enhances your ability to handle stress during trying times by redirecting your attention to things that bring you joy.
Cultivates positive thinking through practices that shift your focus from resentment, frustration, and lack to celebrating what you already have.
Boosts resilience by rewiring your brain to find the positives in any challenge, helping you recover and adapt faster to change.
Develops mental clarity by freeing your mind from unnecessary worries, leaving you to improve your concentration, attention to detail, and future planning.
Raises your confidence and self-esteem by encouraging you to recognize your wins, tamping down the feelings of inadequacy that come with comparison.
Access health benefits such as improved sleep, better cardiovascular health, a stronger immune system, and greater cognitive function.
Strengthens social bonds by helping you become more empathetic, improve your communication skills, and feel more connected to your community.
Gratitude in action: practical tips
Many top professionals have adopted gratitude at work or school to positive effect. If you want to enjoy some of the benefits too, follow these simple tips to establish your own gratitude practice:
Journal it: Keep a gratitude journal and make writing in it a daily habit. In it, you can explore what you like about yourself, which accomplishments you’re proud of, people you appreciate, and anything else that you’re grateful for.
Reflect regularly: Focus on the good, but don’t forget where you came from. Reflecting on the highs and lows of your journey so far helps cultivate a grateful mindset.
Meditate: Starting a daily meditation habit is a great way to practice gratitude while reducing your stress. It also helps you feel more connected to your senses and the world around you, fueling a grateful attitude.
Use visual cues: Having a hard time finding something you’re grateful for? Use sticky notes to write down positive memories or affirmations and place them where they’ll be seen most often. You can also create a vision board, start a gratitude jar, or keep meaningful reminders of your accomplishments.
Express gratitude regularly: Don’t be stingy with saying “thank you.” Instead, openly show gratitude when people do nice things, whether big or small.
rewired for gratitude
Gratitude isn’t just a feeling or good manners. It’s a practice that strengthens the mind-body connection and changes how you think, live, and show up in the world. By embracing a thankful mindset, you’ll cut through mental distractions and attract even more good things into your life. Start small, stay consistent, and watch your brain—and your life—transform.