Do we express gratitude merely because it is nice to be nice? Do we express gratitude often and authentically? I think we could all attest to the psychological improvements from regularly expressing gratitude. But did you know that there is suggestive evidence that gratitude can actually improve your health?
In a study involving 186 men and women who had been diagnosed with asymptomatic (Stage B) heart failure for at least three months, they found “that more gratitude in these patients was associated with better mood, better sleep, less fatigue and lower levels of inflammatory biomarkers related to cardiac health,” said lead author Paul J. Mills, PhD, professor of family medicine and public health at the University of California, San Diego.
Here are some ways that cultivating a lifestyle of gratitude can benefit your health.
Sleep
Multiple studies show that gratitude correlated with improved sleep quality, less time required to fall asleep, and increased sleep duration.
Overall happiness
5 minutes of daily gratitude journaling showed a 10% increase in long-term happiness. (Emmons & McCullough, 2003; Seligman, Steen, Park, & Peterson, 2005)
Help mental health
Gratitude visits reduced depressive symptoms by 35% for several weeks; a gratitude journal lowered depressive symptoms by 30%+ for as long as the practice was continued. (Seligman, 2005).
Reduce blood pressure
Patients with hypertension were instructed to count their blessings once a week. There was a significant decrease in their systolic blood pressure. (Shipon, 2007).
Decrease stress
The emotions of appreciation and gratitude shown to induce the relaxation response. 2004.
Increased energy
Expressing gratitude increases the neurotransmitter dopamine, which increases energy, improves brain function, and helps us feel more motivated.