3.1: Gratitude
- Page ID
- 208709
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Upon reading this chapter, the reader should be able to:
- Understand the concepts of gratitude and awe as key positive emotions studied in Positive Psychology, including their significance and implications for well-being.
- Explore the effects of manipulating gratitude and awe in positive psychology interventions (PPIs), focusing on outcomes such as improvements in health, prosocial behavior, and overall well-being.
- Examine the well-being benefits associated with exposure to nature, particularly in relation to inducing feelings of awe, and understand its role as a powerful positive psychology intervention (PPI), with examples like the impact of green spaces on happiness.
Dr. Tara Lomas and colleagues conducted a comprehensive study on gratitude interventions, concluding that gratitude can enhance mental health, relationships, and academic performance in both children and adults. Read their paper titled, Gratitude Interventions: A Review and Future Agenda¹.
Afterwards, dive into this book on awe authored by Dr. Summer Allen, exploring The Science of Awe². This short book traces the evolution of awe and outlines future research directions.
Now, explore a paper by Dr. Colin Capaldi and colleagues called, Flourishing in nature: A review of the benefits of connecting with nature and its application as a wellbeing intervention³, that examines our modern disconnection from nature and its impact on our wellbeing.
Read this article by Summer Allen, published by the Greater Good Magazine on the Eight Reasons Why Awe Makes Your Life Better⁴.
Watch this video by Kurzgesagt, titled An Antidote to Dissatisfaction⁵, an overview of gratitude.
What is Gratitude?
Gratitude is an affirmation of goodness. When we regularly experience and express thankfulness we tend to not take things for granted and feel blessed in many circumstances. Another way of displaying gratitude is through causal inference, which is recognizing where the good thing is coming from. Individuals practice this by directing thanks to something/someone/the source that is outside of ourselves. This could take the form of a person, a spiritual force, etc.
One way researchers measure gratitude is through questionnaires. An example of that is The Gratitude Questionnaire. If you’re interested in your gratitude score, you can complete the questionnaire⁶.
Gratitude, when embraced as a form of savoring, is a widely practiced intervention that allows people to fully enjoy moments, even those as simple as indulging in a basic meal. Gratitude allows us to celebrate the present by appreciating the value of something and delaying the adaptation to positive events. Gratitude also blocks negative emotions like envy, resentment, and depression– it’s almost impossible to be resentful and grateful simultaneously. Gratitude also comes with some noteworthy benefits including stress-resistance and strengthening of social ties and self-worth. If you recall from our previous chapter, the undoing hypothesis and stress-buffering hypothesis both suggest that positive emotions, such as gratitude can help “undo” the negative effects or act as a buffer against stress.
Let’s talk about some ways to change your gratitude level:
- Keep a gratitude journal
- Any practice that focuses our attention on grateful thinking (instead of boredom, apathy, negative thinking) is helpful.
- Counting blessings (in your mind or on paper)
- Using visual reminders (especially helpful for kids)
- Helps overcome busyness, distraction, a good reminder.
- Gratitude letters
- Writing a detailed letter to a person who has profoundly changed your life and then reading it to them.
Gratitude Interventions
The "Three Good Things" gratitude intervention entails reflecting on three positive aspects of your day and writing them down with specific reasons for gratitude. This fosters a mindset focused on the good despite daily challenges. Gratitude interventions offer benefits such as increased psychological well-being, including being more alert, attentive, and enthusiastic, as well as enhanced physical well-being, leading to better sleep, fewer physical symptoms, and improved self-care habits like exercise. Additionally, they contribute to social well-being by fostering compassion, helpfulness, and reducing feelings of loneliness.
As mentioned above, the gratitude letter is another way of expressing gratitude. Some would go as far as saying it’s the more powerful version of journaling. Watch this 7-minute video of individuals participating in the gratitude letter intervention⁷. After watching the video, if you're interested in experiencing the remarkable physical and mental benefits of gratitude, you can follow these simple instructions to write your gratitude letter.
Instructions for Gratitude Letter
Step 1: Take a moment to think about someone who has positively impacted your life (whether in the short or long term) that you appreciate, yet may not have thanked properly.
Step 2: Write that person a letter describing how you feel about what they have done for you and why you are grateful to them. Seligman describes it as follows, it “should be concrete and about three hundred words: be specific” and mention how often you remember what they did (Seligman, 2011, p. 30)⁸.
Note: Rather than a simple thank you for being there, it is best to create a narrative. It may help to reflect on the following questions (modified from Intelligent Change, n.d.)⁹:
- How and when did you both meet?
- What are your earliest memories of your relationship?
- How was your life at the time?
- What has that person done for you?
- How did that make you feel then and now?
- What do they mean to you?
Step 3: While this may not always be an option–or at times the right thing to do–Seligman suggests you take time reading the letter and watch for the other person’s reactions and your own. And then, when finished, discuss the content with them (Seligman, 2011, p. 30)¹⁰.
While writing gratitude letters holds inherent value for both sender and receiver, shorter notes, including electronic ones or cards, can be equally impactful.
Even a simple post-it note left as a surprise on someone’s desk can have profound effects. These expressions of gratitude don't need to be lengthy; they just need to be sincere and heartfelt, serving as reminders of significant impacts and emotions. Additionally, while timely appreciation is ideal, gratitude knows no expiration date.
Now, shifting our focus to the science behind gratitude, a study conducted by Seligman in 2005 compared the effectiveness of gratitude letters with various other positive psychological interventions. The findings revealed that writing gratitude letters resulted in the most substantial initial increase in happiness, with effects lasting longer than many other interventions. This prolonged impact may be attributed to its unique ability not only to evoke positive emotions but also to strengthen the "R" in PERMA - relationships. This emphasis on nurturing relationships significantly enhances its overall impact on well-being.
Interestingly, certain cultures may not fully benefit from the gratitude letter activity. For example, individuals from backgrounds such as South Korean, Indian, Thai, and Asian Americans may not experience the same advantages from gratitude letters as Anglo-Americans do. Expressing appreciation for others' help might evoke mixed emotions for them, such as feelings of indebtedness, guilt, and regret. For further insights into the cultural aspects of gratitude, consider reading Disentangling the Effects of Gratitude and Optimism: A Cross-Cultural Investigation¹¹ by Milla Titova, Audrey Wagstaff, and Acacia Parks. Researcher Acacia Parks, an expert in gratitude, has heard from some Asian-American students that expressing thanks is uncomfortable because it attracts attention to them. One student even reported that her parents were insulted by her gratitude letter– as if it implied that she didn’t expect them to be so generous.
Indeed, there are numerous ways to convey appreciation to those in our lives. Verbal gratitude, for instance, is the most typical method, simply involving the expression of "thank you" in some form. Concrete gratitude extends beyond mere words to encompass actions that reflect appreciation. This might involve offering a thoughtful gift, performing a helpful task, or expressing gratitude through a specific act of kindness tailored to the individual's preferences and interests. Connective gratitude transcends polite words, aiming to reciprocate in a manner deeply meaningful to the helper.
Watch Christina Costa talk about How Gratitude Rewires Your Brain¹² in her 2022 TED Talk.
Get inspired by one of the many motivational talks on YouTube with this video by the Fearless Soul on saying “Thank You”- A motivational video on the importance of gratitude¹³.
- What is gratitude?
- What are some of the consequences of gratitude?
- How is gratitude related to humanity's success in surviving on planet earth?
- What are some strategies to increase feelings of gratitude?
- What are some of the downstream well-being benefits of experiencing awe?
- What are the cognitive effects of awe?
- How old is the science of awe and what impact does that have on the interpretation of the field?
Attribution
¹Lomas, T., Froh, J. J., Emmons, R. A., Mishra, A., & Bono, G. (2014). Gratitude interventions: A review and future agenda. The Wiley Blackwell handbook of positive psychological interventions, 1-19. https://doi.org/10.1002/9781118315927.ch1
²Allen, S. (2018). The Science of Awe [pdf file]. Retrieved from https://www.templeton.org/wp-content/uploads/2018/08/White-Paper_Awe_FINAL.pdf
³,²⁵Capaldi, C. A., Passmore, H. A., Nisbet, E. K., Zelenski, J. M., & Dopko, R. L. (2015). Flourishing in nature: A review of the benefits of connecting with nature and its application as a wellbeing intervention. International Journal of Wellbeing, 5(4). https://doi.org/10.5502/ijw.v5i4.449
⁴Eight Reasons Why Awe Makes Your Life Better. (2018, September 26). Greater Good. Retrieved from https://greatergood.berkeley.edu/article/item/eight_reasons_why_awe_makes_your_life_better
⁵Kurzgesagt - In a Nutshell. (2019, Dec 08). An Antidote to Dissatisfaction [Video]. YouTube. https://youtu.be/WPPPFqsECz0?si=gD6s4PtJJBGvP20z
⁶Greater Good Science Center. (n.d.). The Gratitude Questionnaire – Six Item Form (GQ-6) [pdf file]. Retrieved from The_Gratitude_Questionnaire.pdf (berkeley.edu)
⁷Participant. (2013, July 11). An Experiment in Gratitude, The Science of Happiness [Video]. YouTube. https://youtu.be/oHv6vTKD6lg?si=iNByF6jWK00VO3_J
⁸,¹⁰Seligman, M. E. (2011). Flourish: A visionary new understanding of happiness and well-being. Simon and Schuster.
⁹How to Write a Gratitude Letter to a Friend or a Loved One. (n.d.). Intelligent Change. https://www.intelligentchange.com/blogs/read/how-to-write-a-gratitude-letter
¹¹Titova, L., Wagstaff, A. E., & Parks, A. C. (2017). Disentangling the effects of gratitude and optimism: A cross-cultural investigation. Journal of Cross-Cultural Psychology, 48(5), 754-770. https://doi.org/10.1177/0022022117699278
¹²TED. (2022, Feb 13). Christina Costa: How gratitude rewires your brain | TED. Retrieved from https://youtu.be/NJerBBTy074?si=gSTBGMUQDBexTb22
¹³Fearless Soul. (2017, Dec 14). Say "Thank You" - A Motivational Video On The Importance Of Gratitude. Retrieved from https://youtu.be/7uzynHWxn5Q?si=sQMUr-YND_FuoZl6