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Gratitude isn’t just a polite ‘thank you’ – it’s a powerful psychological force that shapes our brain, boosts wellbeing and enhances our relationships. Backed by decades of research in neuroscience and positive psychology, gratitude has evolved from a feel-good buzzword to a scientifically validated practice that strengthens mental health and emotional resilience.
At its core, gratitude is the act of recognising and appreciating the positive aspects of life, whether it’s a kind gesture from a colleague, a warm meal, or simply waking up healthy. But what happens in the brain when we practice gratitude?

How gratitude affects the brain
When you express or receive gratitude, the brain releases key neurotransmitters like dopamine and serotonin, the ‘feel-good’ chemicals associated with pleasure, connection and mood regulation. Functional MRI studies have shown that gratitude activates areas of the brain involved in moral cognition, reward and empathy – particularly the prefrontal cortex and anterior cingulate cortex. These areas help regulate emotions, and support decision-making and social bonding.

What this really means is that practicing gratitude isn't just about being nice – it's a biologically powerful act that trains your brain to focus on what’s working rather than what’s lacking. Over time, this rewiring makes it easier to regulate your emotions, build deeper connections with others, and experience a stronger sense of calm and control, even in difficult situations. It’s like giving your brain a daily workout in resilience, empathy and joy.

Gratitude also reduces the levels of cortisol, the stress hormone. In studies involving participants who regularly kept gratitude journals, researchers observed lower levels of inflammation, reduced blood pressure, better sleep and improved immune function. The science is clear: regularly practicing gratitude can physically rewire the brain to be more optimistic and less reactive to stress.

Mental health benefits
From a psychological standpoint, gratitude enhances emotional regulation, reduces symptoms of depression and anxiety, and fosters a greater sense of meaning and purpose. People who practice gratitude tend to experience fewer negative emotions, cope better with adversity and build stronger, more trusting relationships. In therapeutic settings, gratitude exercises are often used as a complementary approach in treating trauma, depression and grief.

Gratitude in action
You don’t need elaborate rituals to reap the benefits. Science supports simple, consistent practices like:

• Gratitude journaling: Write down three things you’re thankful for each day.
• Gratitude letters or messages: Express appreciation to someone, even if you don’t send it.
• Mindful gratitude: Take a moment each day to acknowledge mentally what’s going well, no matter how small.