What is gratitude and how to practise it?

What is gratitude? 

Gratitude is said to be both a state and a trait, by positive psychology experts like Lilian Jans-Beken. The state of gratitude is being thankful for something that has happened to us, or has been given to us. It is, in a way, responsive. The trait of gratitude is noticing and being thankful to the positive things in this world. It is proactive.

Both the state and trait of gratitude have been associated with a number of benefits.

The benefits of gratitude

Gratitude may have societal benefits, including increased cohesion, and an increased sense of wellbeing for the giver of gratitude, as well as the receiver. Research suggests that gratitude may inspire us to be more generous, kind, and helpful.

The practice of gratitude may benefit us as individuals, too. Studies have demonstrated that gratitude may be associated with improved mood, with some literature suggesting that it may broadly lead to better social wellbeing, emotional wellbeing and psychological wellbeing. 

To have a tangible look, in gratitude studies that examined the brain through scans, gratitude has been associated with reward pathways. 

The science of gratitude still has more work to be done, but the studies so far suggest that gratitude is a cornerstone of positive psychology.

How to practice gratitude

There are many ways to practice gratitude. Broadly, however, one way is acknowledging the things that we are grateful for in some way for ourselves. The other way is to express gratitude to others.

Daily gratitude practices 

Daily gratitude practices can include a gratitude journal written at the end of the day; listing things in our head that we are grateful for; acknowledging the small reasons to be grateful throughout our day; meditating; thanking someone mentally; or if you are spiritually inclined, praying.

We are all different, so practising gratitude is about finding what works for us, then making it a habit.

Expressing gratitude

Expressing gratitude to someone can be as simple as writing a thank you note, which has been shown to have immediate and long-term benefits for both the sender and receiver. Otherwise, it can be anything from giving a gift, to making a meal, to spending time with someone, to simply listening.

How to get started with gratitude

Sometimes, the trick to doing anything is just to get started. Crack the seal. Take the step.

Whether it's gratitude or anything in life, we have to find what works for us, for we are all unique. Experiment. Figure out what works. Then, just begin the journey. If one way doesn't work, that's okay. Try something different. And, you know what? If gratitude doesn't work for you at all, that's okay too. 

Summary

Gratitude is an important component of positive psychology. While the science is still developing, much of the evidence suggests that gratitude is beneficial not just for us, but society. There are simple ways to get started with gratitude. Give it a try, make it a habit, and hopefully, it will make a part of your happiness.

Related articles:

• How gratitude contributes to happiness
• Why you need gratitude affirmations in your life
• 10 ways you can express gratitude to others

Reviewed by the Healthylife Advisory Board July 2024