Your Brain on Gratitude

Article written by: Jessica Wright, LPC (CO), LPCC (CA)

Gratitude is a powerful and transformative state of being that has the ability to change not only your perspective on life but also your brain.

Neurochemicals or neurotransmitters which are chemical compounds in our brains that play a vital role in communicating with our nervous system can have a strong influence on our overall mood.

Through having a gratitude practice, it can lead to overall healing and wellbeing. It can help with things like depression, anxiety, and even improve sleep. 

Let’s take a closer look at what gratitude is, what all those feel good neurochemicals can offer us, and ways we can practice gratitude.

So what is gratitude anyway?

Gratitude is more than just saying “thank you” when someone does something kind for you.

It’s a complex state of being that involves acknowledging and appreciating the positive aspects of life, even in the face of challenges and difficulties.

Gratitude can be directed towards others for their kindness, towards nature for its beauty, or even towards oneself for personal accomplishments.

It’s a mindset that encourages us to focus on what we have rather than what we lack.

What do our brains on gratitude look like?

The practice of gratitude doesn’t just impact our thoughts and emotions; it also has a profound influence on our brain’s chemistry. So why is this important?

It can be so beneficial because these key components can be activated through our different attempts to express gratitude.

Here are some of the key players in our brain’s chemistry when we express gratitude: 

Gratitude’s Effect on Dopamine:

It is often referred to as the “feel-good” neurochemical which plays a central role in our brain’s reward system.

Read More: “The Benefits Living In Gratitude Has On Mental Health”

When we experience gratitude, our brain’s reward pathway lights up, leading to the release of dopamine.

This surge of dopamine not only makes us feel good but also reinforces the behavior associated with gratitude, making us more likely to engage in grateful thinking and actions in the future more automatically.

Gratitude’s Effect on Serotonin:

Serotonin is another neurotransmitter closely linked to mood regulation and well-being.

Gratitude has been shown to increase serotonin levels in the brain, contributing to a greater sense of happiness and reduced symptoms of depression.

It can also help regulate mood and improve overall emotional stability and improving mental health.

Gratitude’s Effect on Oxytocin:

Is a hormone that acts as a neurotransmitter and it is known as the “love hormone” or “bonding hormone”. Oxytocin is released in response to social bonding and emotional connections.

Expressing gratitude towards others, such as through verbal appreciation or acts of kindness, can trigger the release of oxytocin.

This strengthens social bonds and fosters a sense of connection and trust between individuals.

Gratitude’s Effect on Endorphins:

Gratitude can also stimulate the release of endorphins, which are natural painkillers and mood boosters. The feeling of well-being and reduced stress that often accompanies gratitude can be attributed, in part, to the release of endorphins.

Gratitude’s Effect on GABA (Gamma-Aminobutyric Acid):

GABA is an inhibitory neurotransmitter that helps calm the nervous system and reduce anxiety.

Engaging in gratitude practices has been shown to increase GABA levels, which can lead to decreased feelings of stress and anxiety.

Gratitude’s Effect on Cortisol:

Gratitude practices have been associated with reduced levels of the stress hormone cortisol.

Lower cortisol levels contribute to improved stress resilience and better overall emotional well-being.

Gratitude’s Effect on Brain Structure Changes:

Regularly practicing gratitude can lead to structural changes in the brain.

For example, it can increase the size and density of the prefrontal cortex, the brain region responsible for higher-level thinking and emotion regulation.

What are some ways you can practice gratitude?

There are so many ways an individual can express gratitude. From connecting with your community to being mindful in nature, here are some effective and practical ways to incorporate gratitude into your daily life:

Practice Gratitude with Journaling:

Start a gratitude journal where you regularly jot down things you’re grateful for. Each day, write down three to five things that brought you joy or made you feel thankful. These can be big or small, from a loving family to a delicious cup of coffee.

Read More: “Practicing Gratitude Has Many Benefits. 5 Ways You Can Practice Gratitude”

Practice Gratitude by Expressing Thankfulness Aloud:

Don’t keep your gratitude to yourself. Share it with others. Take time to express your appreciation to friends, family, and colleagues. Verbalizing your gratitude not only strengthens your relationships but also reinforces your own sense of appreciation.

Practice Gratitude with a Morning Gratitude Practice:

Begin your day on a positive note by setting aside a few minutes in the morning to reflect on what you’re grateful for. This can set a positive tone for the day ahead.

Practice Gratitude by Writing Letters of Gratitude:

Write heartfelt letters of gratitude to people who have positively influenced your life. It could be a teacher, a mentor, a friend, or a family member. Consider sharing these letters with the recipients or keeping them for personal reflection.

Practice Gratitude through Mindfulness and Meditation:

Incorporate mindfulness and gratitude into your meditation practice. During your meditation, focus on feelings of gratitude and appreciation for the present moment and the people in your life.

Practice Gratitude through Thankful Visualizations:

Take a moment to visualize your future self living a life filled with the things you’re grateful for.

This can help you manifest positivity and motivate you to work toward your goals.

Practice Gratitude by Talking Gratitude Walks:

While going for a walk or spending time in nature, pay attention to the beauty around you.

Notice the colors, sounds, and smells that evoke a sense of gratitude for the world’s natural wonders.

Practice Gratitude by Creating a Gratitude Jar:

Set up a jar and some slips of paper. Whenever you experience something you’re grateful for, write it down and put it in the jar.

Over time, you’ll have a collection of tangible reminders of the good things in your life.

Practice Gratitude through Random Acts of Kindness:

Extend your gratitude by performing acts of kindness for others.

Doing something nice for someone else can generate a sense of appreciation for the ability to make a positive impact.

Practice Gratitude through Bedtime Reflection:

Before sleep, take a few moments to reflect on the positive aspects of your day.

Focus on what went well, what made you smile, or moments of kindness you witnessed or received.

Read More: “5 Strategies To Help Find Clarity”

Practice Gratitude in a Gratitude Group:

Consider joining or forming a gratitude group with friends or like-minded individuals.

Sharing your gratitude experiences with others can provide social support and inspiration.

Practice Gratitude by using Gratitude Apps:

Use smartphone apps designed to help you practice gratitude. These apps often provide prompts and reminders to cultivate a grateful mindset. Some apps to check out are Presently: A Gratitude Journal, Delightful – Gratitude Journal & 3 Good Things, and Reflectly Journal & AI Diary.

Remember that practicing gratitude is a skill that can be developed over time.

The neurochemical components of gratitude create a powerful feedback loop and when we experience gratitude, our brain releases a cascade of neurochemicals that reinforce the positive emotions associated with being thankful.

Over time, this can lead to our brains automatically connecting with that feeling of gratitude, making it easier to cultivate a grateful mindset.

The more consistently you engage in these practices, the more you’ll notice a positive shift in your mindset and overall sense of happiness and contentment.

Gratitude can be a powerful force for improving your mental and emotional well-being, fostering stronger relationships, and enhancing your overall quality of life and mental health.

So ask yourself, what are you grateful for today?

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Jessica is a Denver EMDR therapist based in Los Angeles. She provides online therapy in Colorado.

Denver Therapist, Jessica Wright

She specializes in helping people make big transitions in their life.

Whether it’s from one therapeutic level of care to another, moving, taking a new job, making decisions about their next steps in life, Jessica provides support through navigating these changes.

Tackling anxiety, overwhelm, stress and depression with effective coping skills and a relevant road map can be overwhelming in themselves.

Jessica also helps people with ADHD, anxiety, depression, disordered eating, thoughts of suicide and trauma navigate life more effectively.