If your parents repeatedly exhorted you to count your blessings, it may well prove to be one of the best pieces of medical advice they shared. In this season of giving and thankfulness, we share a brief synopsis of how gratitude – defined as appreciation of what is valuable and meaningful to oneself – is associated with a host of beneficial health effects.

Mental Health

A grateful outlook may contribute to lower rates of depression, stress and anxiety, greater emotional functioning, stronger social relationships, higher life satisfaction, and help reduce the impact of stress on negative health outcomes.

Physical Health

Studies suggest that an attitude of gratitude may help lower blood pressure and glucose, improve immune function, promote more efficient sleep, boost pain tolerance, and lead to better cardiovascular health. Specifically, research has pointed to how practicing gratitude may help decrease hemoglobin A1c levels and contribute to reducing biomarkers of inflammation. A recent observational Harvard study of more than 49,000 registered nurses found that those scoring in the highest level of gratitude had a 15% lower risk of death from cardiovascular disease. Other reports have found that grateful individuals tend to be more health-conscious, avoiding smoking and drinking alcohol. For instance, a recent experimental study showed that evoking feelings of gratitude in people who smoke reduced their urge to do so and increased the likelihood of their enrollment in smoking cessation programs.

The Gratitude and Health Connection

Taken together, research suggests that interventions targeted at increasing gratitude may be an effective resource for health promotion and maintenance. Or as Dr. Robert Emmons, a long-time leader in the field of gratitude research and professor emeritus of psychology at UC-Davis, more eloquently explains:

“Gratitude heals, energizes and changes lives. Studies have shown that gratitude is often deepened and strengthened in trying times, as they lead us to not take things for granted. Gratitude is not simply a switch that we turn on when life is going well, but also shines a light in the darkness.”

Interested in trying this out? Visit UC Berkley’s Thnx4.org site, which offers free 10- or 21-day group or solo journaling challenges.