A Blog By Abbie Lupelow
TL;DR
- Practicing gratitude, like naming 5 things you’re thankful for daily, can lower stress, depression, and anxiety.
- Gratitude triggers dopamine, serotonin, and oxytocin, which build calm, confidence, and stronger relationships.
- Scripture shows Paul and Silas, Mary, and Jesus all modeling gratitude before or during hard moments.
- Gratitude won’t erase problems, but it reshapes how you face them.
Jump to: Gratitude + Mental Health · Gratitude + the Bible · Gratitude + You
Gratitude + Mental Health
Gratitude is the feeling of thankfulness and appreciation. As a mental health therapist, I can say that intentionally practicing gratitude has significant benefits for your mental health.
Why Our Brains Focus on the Negative
You see, our brains are really good at focusing on the negative things in our lives. When we feel even a small amount of stress, we become more likely to notice those negatives. We start paying attention to the ways coworkers let us down, the moments when family or friends use seemingly disrespectful or harsh words or tones, or the feeling that we have nothing but bad luck, such as hitting every red light on the way home or choosing the slowest checkout line at the grocery store. All of this puts us in a bad mood and increases our stress.
Our brains are really good at focusing on the negative things because they’re trying to protect us. Protect us from potential threats, like getting in trouble at work or a deceitful friend, or protecting us from getting our hopes up only to be let down. While focusing on the negative is natural and necessary for survival, it also tends to overcompensate for the negative and keeps us from being as happy as we could be.
The Benefits of Practicing Gratitude
That’s where intentionally practicing gratitude comes in. Stating at least 5 things you’re grateful for once a day has the potential to:
- Reduce stress, depression, and anxiety
- Prompt the release of dopamine, serotonin, and oxytocin — chemicals that produce calmer, more content feelings
- Boost self-esteem and confidence by helping you appreciate your strengths and accomplishments
- Strengthen social relationships by promoting kindness, generosity, and compassion toward others
Note that gratitude is not a cure-all for mental health issues, and it may not feel like it’s doing a lot in the moment. But the more you practice gratitude (and it’s easy practice!), the more you strengthen the positive neural pathways in your mind.
Gratitude + The Bible
It’s amusing to me that I can explain the benefits of practicing gratitude after years of education and work in the mental health therapy field, when God has given us countless examples and instructions for practicing gratitude in the Bible!
Paul and Silas (Acts 16:23-34) — Beaten and thrown into a dungeon, Paul and Silas prayed and sang hymns of praise at midnight. Their praise and gratitude led to an earthquake that opened the prison doors and saved the jailer and his family.
Mary (Luke 1:46-55) — After learning she would give birth to God’s son, Mary praised Him: “My soul glorifies the Lord and my spirit rejoices in God my Savior.” Understandably shocked, afraid, and worried, her praise and gratitude calmed her and improved her perspective.
Jesus (John 6:11, John 11:41-42) — Jesus gave thanks to God for a few loaves of bread before feeding 5,000 people, and gave thanks before raising Lazarus from the dead — modeling gratitude publicly before performing miracles.
Gratitude + You
I’m not saying that giving thanks to God means that you’ll cause an earthquake or have unfathomable amounts of food, but giving thanks improves our mood and shifts our perspective to a more positive outlook. Having a more positive outlook encourages the problem-solving and organizing regions of our mind to work and help us out in tough situations. Practicing gratitude makes miserable situations just a little less miserable and a little more hopeful. And a little more hope goes a long way.
I encourage you to practice gratitude this Thanksgiving. Intentionally identify 5 things in your life that you are grateful for. And continue to practice gratitude as often as you can! It is so worth it.