So much research has been conducted about the many positive benefits of gratitude. Many have incorporated a gratitude practice to ensure that they take the time to reap these benefits. Here are some of our favorite benefits of gratitude:

1. Improved relationships- Those who are more grateful have access to a wider social network, more friends, and better relationships on average. This is likely because of the effect that being grateful has on how trustworthy, social, and appreciative we seem to others. Expressing gratitude to others results in improved quality relationships (Algoe, Fredrickson, & Gable, 2013) (Lambert & Fincham, 2011). Showing our gratitude to loved ones is a great way to make them feel good, make us feel good, and make the relationship better!

2. Improved physical health- Evidence shows that grateful people experience fewer aches and pains and report feeling healthier. It also follows that grateful people are more likely to care about their health. Apparently, grateful people are healthy people!

3.Improved mental health- When we notice the great that we already have in our lives, it makes us feel more positively about our life. One specific method that I’ve used is to list out the 5 worst things going on in my life at that moment and then write something positive for each item. I repeated this exercise daily for two weeks. I was amazed by how I truly believed that those things were positives at the end of the two weeks.

4. Enhanced empathy and reduced aggression- A 2012 study by the University of Kentucky showed that grateful people are more likely to behave in a prosocial manner, even when others behave less kind. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.

5.Better sleep- A two-week gratitude intervention study conducted in 2016 showed increased sleep quality and reduced blood pressure in participants. If you’re having trouble sleeping or just waking up feeling fatigued, try a quick gratitude journaling exercise before bed – it could make the difference between groggy and great in the morning!

6. Improved self-esteem- Participants who completed a Rash, Matsuba, & Prkachin four-week gratitude contemplation program reported greater life satisfaction and self-esteem than control group participants. Gratitude can help you feel better about your circumstances, which can lead to feeling better about yourself.

7. Alleviate stress- Practicing gratitude has been shown to help improve emotional regulation, a key component to managing stress. During one research study, when participants focused on gratitude, their heart rates decreased, and they reported feeling calmer.

We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve. Developing a regular practice of gratitude may be one of the simplest ways to improve your life!