“Attitude of gratitude.”
It’s fun to say, right? Now try it three times, just like you would summon “Beetlejuice.”
“Attitude of gratitude. Attitude of gratitude. Attitude of gratitude.”
But what does it actually mean — and how can it help you feel happier while boosting your overall well-being — and even your health? [1]
- For some of us, it’s a strange question. Because we already have an attitude of gratitude — sensing, appreciating, and taking stock of the countless little things here and there that positively impact our lives.
- A pet who’s willing to be a reliable backup morning alarm.
A friend who emails us kind words before an important doctor’s appointment.
A cool breeze passing through just when we need a second wind for our afternoon jog.
In this article, we’ll explore the power of gratitude, including how to practice gratitude and its benefits. But first, let’s define gratitude, delving into what actually creates an attitude of gratitude.
What is an Attitude of Gratitude?
While the idea of practicing gratitude or possessing an attitude of gratitude may seem a bit new age, it’s been around for centuries. In fact, the ancient Romans recognized the power of gratitude, with the philosopher Cicero calling it the mother of all feelings. [2]
With an etymology that traces to the Latin word “gratia,” gratitude means gratefulness or thankfulness. While gratitude simmered on the back burner of human neuroscience for thousands of years, it was just a few decades ago when it became the subject of more intense study. And gratitude evolved to be associated with the uplifting emotional responses associated with giving or receiving.
Robert Emmons, one of the brightest minds studying the science of gratitude, calls it “the affirmation of goodness” that occurs when we receive gifts or benefits. [3]
He digs even deeper, suggesting that gratitude is a force that prompts us to connect with other people, and even higher powers, who provided these gifts to help us achieve goodness. These are the connections that compel us to give back, or as modern-day parlance postulates, pay it forward.
Therefore, having an attitude of gratitude means being open, aware, and even vigilantly seeking out these positive inputs to our mood and well-being — connecting and reciprocating in an ever-growing latticework of goodness.
How an Attitude of Gratitude Works
An old friend sends a note out of the blue, not for any specific reason, but just as a warm, random and very welcome “hello.”
It puts a smile on your face and some pep in your step. The nostalgic note energizes you, inspiring you to respond in kind to your friend, and do one better, handwriting a fresh letter to another friend you haven’t connected with in years.
You’re happy as a clam. You feel like a million bucks. You stop sweating the small stuff and sleep like a baby. And it must be some sort of pixie-dust-induced, magic carpet ride to Cloud 9.
Right? Not exactly. But close…
Having an attitude of gratitude means you’re bellying up to the bar at Happy Hour, ready to be served a neurochemical cocktail filled to the brim. In reality, this recipe includes one part dopamine, a feel-good neurotransmitter and hormone proven to activate positive emotions, confidence, and social behaviors (although, as you may well know, too much Dopamine can prove addicting). Now, add one part serotonin, a natural anti-depressant known to stoke willpower and motivation. [4] And down the hatch!
Gratitude does more than add to the friendly chemicals in your body — it also lowers stress hormones, including cortisol and adrenaline, which are triggered during your body’s fight-or-flight response.[5] (And we know a thing or two about this, because this response is held in check by the parasympathetic nervous system’s vagus nerve — the focus of our work here at Truvaga.)
The upshot is to counter the risk for everything from anxiety and depression to digestive problems and sleep issues. Studies have even shown a link between practicing gratitude and a reduced risk for cardiovascular disease, including heart failure.[6]
Gratitude, with all its proven benefits, doesn’t come in prescribed doses. Mayo Clinic experts recommend practicing it daily, from waking up thankful to reflecting on what you’ve given and received before drifting into sleep like happy sheep parading toward your NREM sleep.[7]
Simple Steps to Start Your Gratitude Journey
For many, chapter one of developing an attitude of gratitude is opening up a gratitude journal. The concept of this practice has evolved from a buzzword bandied about by self-help gurus to a proven, ubiquitous technique. And despite what you may have heard, there’s no right or wrong way to reflect on the day behind you and look ahead through the filter of gratitude. But here are a few tips to keep in mind: [8]
- Don’t make it feel like a chore. Updating a gratitude journal should be an easy way to start and end your day — something you anticipate and that can be completed in 10-15 minutes or less. Even jotting down 4-5 quick events or interactions that fueled your attitude of gratitude is plenty to be effective.
- Be specific. A short, sweet, detailed entry is always more powerful than a longer one painted in broad strokes. Being able to pinpoint specific moments of gratitude is key.
- Relish surprises. This is the good stuff, those unexpected acts of giving and receiving or simply finally taking notice of something that’s been there in plain sight all along.
You don’t need one of those fancy gratitude journals for this to work. You can use your phone to take notes, repurpose an old notebook, or anything, really. (If you’re a Type A who craves a system approach, here’s an opportunity that might be more your speed: The Mayo Clinic Health System’s Discover Gratitude program. [9] This month-long, virtual course is a free, self-guided program that prompts and guides gratitude journaling.)
Here’s the thing about stoking gratitude in your daily life — it doesn’t need much structure. Simply getting in the habit of saying “thank you” can lift our moods. In fact, studies show that partners who show and share thanks with one another enjoy healthier, longer-lasting relationships than those who don’t. [10]
Of course, you can always do more. If you really want to lean into an attitude of gratitude, consider volunteering for a cause or organization you’re emotionally invested in, whether it’s adult literacy or animal rescue. This generates next-level gratification as you connect and make an impact with others who share your passion. [11]
A Final Word on Gratitude
Tis the season to sit down at the table with loved ones (and others we tolerate) to share a feast and give thanks for all the gifts in our lives. And it’s your opportunity to model and share the power of living with an attitude of gratitude. That is mighty powerful: giving people an absolutely free, widely effective tool to feel less stressed, sleep better, and enjoy a calm wash over them.
Lastly, it feels right to say we’re thankful for you, whether you’re a current Truvaga customer, considering our handheld vagus nerve stimulator, or simply looking for a good read to elevate your well-being. Thanks for stopping by and we hope you walk away smiling — ready to adopt or even strengthen your attitude of gratitude.
Ready to increase your attitude of gratitude even more? Consider trying our Vagus Nerve Stimulators.
Sources:
[1] ADAA, Gratitude – A Mental Health Game Changer, Ashley J. Smith, https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/gratitude-mental-health-game-changer
[2] Positive Psychology, The Neuroscience of Gratitude and Effects on the Brain, Madhuleena Roy Chowdhury, BA, https://positivepsychology.com/neuroscience-of-gratitude
[3] Greater Good Magazine, What Is Gratitude?, Robert Emmons, https://greatergood.berkeley.edu/topic/gratitude/definition
[4] National Library of Medicine, The impact of gratitude interventions on patients with cardiovascular disease: a systematic review, Xiaoxiao Wang, Chunli Song, https://www.whartonhealthcare.org/the_neuroscience_of_gratitude
[5] Psychology Today, Gratitude Helps Minimize Feelings of Stress, Najma Khorrami M.P.H., https://www.psychologytoday.com/us/blog/comfort-gratitude/202007/gratitude-helps-minimize-feelings-stress
[6] National Library of Medicine, The impact of gratitude interventions on patients with cardiovascular disease: a systematic review, Xiaoxiao Wang, Chunli Song, https://www.whartonhealthcare.org/the_neuroscience_of_gratitude
[7] Mayo Clinic Health System, Can expressing gratitude improve your mental, physical health?, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health
[8] Greater Good in Action, Gratitude Journal, https://ggia.berkeley.edu/practice/gratitude_journal
[9] Mayo Clinic Health System, Practice gratitude to improve your mental health, https://www.mayoclinichealthsystem.org/wellness/gratitude
[10] Positive Psychology, The Neuroscience of Gratitude and Effects on the Brain, Madhuleena Roy Chowdhury, BA, https://positivepsychology.com/neuroscience-of-gratitude
[11] Cleveland Clinic, 7 Ways To Boost Your Health by Practicing Gratitude, https://health.clevelandclinic.org/gratitude-for-wellness
