Why do we need to practice gratitude? Science has an answer.

Key highlights:

• Gratitude rewires the brain for positivity, creating lasting emotional resilience and reduced stress.

• Gratitude enhances emotional well-being, especially in individuals with low baseline mental health.

• Gratitude reduces rumination and promotes relaxation, leading to longer, deeper sleep and fewer disturbances.

• Gratitude supports physical health by lowering blood pressure, strengthening immune function, and increasing longevity, especially in older adults.

• Gratitude fosters empathy, reduces aggression, and deepens intimacy—acting as social glue in both personal and professional settings.

Imagine this—after a long, draining day at work, you step out just as the monsoon unleashes its fury. The sky gives way to rain, and you curse under your breath, frustrated by yet another thing going wrong after a day packed with pointless meetings and overstretched patience. Rain lashes sideways, wind howls, and your umbrella gives up the fight against the storm. You duck under a crowded shelter, soaked and breathless, fuming with irritation.

That’s when you see him: a homeless man, barefoot and drenched, sitting silently on a plastic sack that, by the looks of it, also serves as his bed. No coat or umbrella, or home. The same storm, but a different reality.

As you observe him, your frustration begins to evaporate. You imagine what it would feel like to sit there, completely exposed, with nowhere to go and no one waiting. You think of your warm meal, your dry clothes, your bed, your walls. The contrast hits hard. You’re not just lucky—you’re really blessed. And in that instant, something shifts. You feel a quiet, humbling gratitude for everything you have.

In that moment under the shelter, gratitude touches your heart, shifting your perspective and dissolving your frustration. And that’s the power of gratitude. When practiced daily, it changes how we feel and, more importantly, it changes the way we see the world. What follows is a deeper, research-backed look into how this simple habit, practiced daily, can transform our health, our relationships, and our sense of well-being.

What is gratitude?

Gratitude is simply the act of noticing and appreciating the good things in life. It’s about taking a moment to be thankful for what’s going well, what’s helping us, and what’s making life a little easier.

How to practice gratitude?

Practicing gratitude doesn’t have to be complicated. You can practice gratitude while on your commute, lunch interval, or simply while resting. You can do it quietly in your mind—just by thinking about the people, experiences, or comforts you are thankful for. However, like many people, you can choose to write it down using a pen and paper in a journal or even as a letter to someone who has made a difference in your life. Listing out the things and beings you are grateful for helps you acknowledge the greenness of the grass around you. It’s a small habit, but it has the potential to shift your entire mindset. Over time, it teaches you to focus less on what is missing and more on what is truly meaningful.

When practiced every day, gratitude starts to feel automatic and organic. Over time, it becomes the lens through which we see the world. So, let’s take a closer look at how this simple habit can boost our health, lift our mood, and even reshape the way our brain works.

Gratitude helps rewire the brain.

Daily gratitude practice activates key regions of the brain associated with emotional response and cognitive functions [1]. Neuroimaging studies reveal that expressing gratitude stimulates the anterior cingulate cortex (ACC) and the medial prefrontal cortex (MPFC)—areas involved in emotional processing, decision-making, and social cognition [2, 3].

This neural engagement is complemented by a biochemical shift as gratitude boosts feel-good neurotransmitters such as dopamine, oxytocin, and serotonin, creating a natural antidepressant effect [4]. Moreover, regular gratitude practice helps regulate the hypothalamic–pituitary–adrenal (HPA) axis and lowers cortisol, a stress hormone. In one study involving 46 pregnant women, practicing gratitude four times a week for three weeks significantly reduced cortisol levels and stress during both wakefulness and sleep, compared to standard care [5].

Just as physical exercise builds muscle, positive psychology interventions like gratitude, optimism, and forgiveness help rewire the brain. For instance, participants who completed a one-hour gratitude letter-writing exercise showed increased generosity and sustained neural changes, with effects lasting even three months post-intervention [1].

Over time, the more we practice gratitude, the more accessible positive emotions become, even during adversity. In essence, gratitude is a way of rewiring the brain to notice the positives, connections, and meaning, rather than obsessively scanning the surroundings for threats.

Gratitude boosts emotional well-being via improved self-esteem, hope, and life satisfaction.

Self-esteem refers to how individuals perceive their own worth, acceptance, and adequacy [6]. It plays a key role in shaping subjective well-being, which is the overall sense of wellness people experience in their thoughts and emotions. Positive psychology interventions have been reported to enhance this sense of well-being [6].

In a six-week study involving 385 adolescents in India (students of classes 11 and 12), researchers explored how specific interventions could influence emotional health [6]. Among the various practices, the gratitude-based “counting blessings” exercise stood out as particularly effective. It helped participants experience more positive emotions, fewer negative ones, and greater satisfaction with life [6].

Notably, those who began the study with lower self-esteem showed the most significant improvements. This suggests that gratitude exercises can be especially powerful in boosting emotional resilience and self-worth.

Gratitude doesn’t mask pain or deny its existence. It helps redirect attention toward aspects of life that are meaningful and positive. In a study of 200 young adults in India, aged 18 to 26, those who maintained a daily gratitude practice reported significantly higher levels of hope and overall life satisfaction [7]. This suggests that gratitude plays a crucial role in fostering emotional resilience.

Gratitude results in restful sleep

Daily gratitude practice can significantly improve sleep. As per one study, participants who listed things they were grateful for before bed slept longer and more deeply [8]. Gratitude helps by reducing mental overthinking, promoting relaxation through the parasympathetic nervous system, and improving sleep quality with fewer disturbances [9].

Poor sleep, especially under six hours, raises the risk of anxiety, depression, diabetes, hypertension, heart disease, and obesity [10]. Research links short sleep to a 12% higher mortality risk and substantial increases in chronic conditions. Gratitude journaling has been shown to extend sleep duration, shorten sleep onset, and reduce daytime fatigue [10].

In a study of 401 adults aged 18–68, those with higher gratitude levels slept better, fell asleep faster, and felt more rested. Among young adults aged 18–29, gratitude correlated with longer sleep, more energy, lower depression, and less pre-sleep worry [10]. Gender may also play a role, as women showed stronger sleep benefits from gratitude than men [10].

Gratitude is a powerful tool for improving sleep quality, which in turn supports both physical and mental well-being.

Gratitude contributes to physical well-being

Research shows that gratitude exerts positive effects on physical health.

Gratitude and longevity

A large-scale study had analyzed data from over 49,275 older female nurses in the United States from the Nurses' Health Study [11]. Participants who scored highest on a gratitude questionnaire had a 9% lower risk of death over four years compared to those with the lowest scores [11]. This held true even after adjusting for physical health, economic status, and mental well-being. This study offers preliminary scientific evidence for a link between feeling grateful and longevity in older adults.

Gratitude and blood pressure

Some emerging evidence suggests that gratitude may help regulate systolic blood pressure and reduce inflammation [12, 13]. According to one study, gratitude interventions led to improvements in glycemic control and asthma symptoms, though these findings need further replication [14].

Gratitude and immune function

Gratitude has also been associated with stronger immune responses and fewer self-reported physical symptoms [15]. These effects may be mediated by the contribution of gratitude in reducing stress and promoting healthier coping mechanisms. Grateful individuals are also more likely to engage in health-promoting behaviors such as exercising, eating a balanced diet, and going for regular health checkups. In short, gratitude creates a positive feedback loop, which leads to feeling even better.

Gratitude—the glue that holds relationships

Human connection flourishes in the presence of appreciation. Expressing gratitude, whether through spoken words, thoughtful gestures, or quiet reflection, strengthens the social bonds that hold us together. According to research, individuals who regularly practice gratitude tend to show greater empathy, becoming more attuned to others’ needs and more inclined to offer support [16]. Gratitude also helps reduce aggression, making interpersonal conflicts easier to navigate and resolve [17].

In romantic relationships, gratitude deepens emotional intimacy. Studies show that couples who consistently express appreciation toward one another report higher levels of relationship satisfaction and closeness [18]. This effect extends beyond personal relationships into professional environments, where gratitude fosters trust, collaboration, and team morale [19]. According to a white paper from the Greater Good Science Center at UC Berkeley, gratitude acts as a kind of “social glue,” enhancing group resilience [20].

Whether in families, friendships, or workplaces, gratitude serves to strengthen human connections.

Conclusion

Gratitude is not a fleeting emotion—it’s a transformative lens through which we experience life. It doesn’t erase hardship or deny pain, but it gently redirects our attention toward what is meaningful, nourishing, and real. Whether sparked by a moment of contrast under a stormy monsoon sky or cultivated through daily reflection, gratitude has the power to shift our emotional landscape, rewire our brains, and reshape our relationships.

Scientific research now confirms what many have felt intuitively: gratitude improves sleep, boosts emotional resilience, strengthens immunity, and even extends lifespan. It deepens intimacy, fosters empathy, and builds trust—making it not just a personal virtue, but a social force. In a world often wired for scarcity and stress, gratitude is a quiet rebellion. It teaches us to see abundance where others see lack, and to find connection where others feel alone.

As a daily practice, gratitude is deceptively simple. A few words in a journal, a silent thank-you, a moment of reflection. Yet its ripple effects touch every dimension of our well-being—mental, physical, emotional, and relational. In essence, gratitude is not just something we feel. It’s something we live with.

If this scientific exploration of gratitude excited you, consider making it part of your daily routine.

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References

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2. Fox, G. R., Kaplan, J., Damasio, H., et al. Neural correlates of gratitude. Frontiers in psychology. 6, 1491, 2015.

3. Etkin, A., Egner, T., & Kalisch, R. Emotional processing in anterior cingulate and medial prefrontal cortex. Trends in cognitive sciences. 15(2), 85–93, 2011.

4. Burton, L. R. The neuroscience and positive impact of gratitude in the workplace. The Journal of Medical Practice Management. Vol. 35, Issue 4, 215–218, 2020.

5. Wang, X., & Song, C. The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. Frontiers in psychology. 14, 1243598, 2023.

6. Iqbal, N. & Dar, K. A. Gratitude intervention and subjective well-being in Indian adolescents: Examining the moderating effects of self-esteem. Child Indicators Research. 2021.

7. ARFA. Gratitude, hope, and life satisfaction as predictors of psychological well-being among working professionals in corporate sector. International Journal of Creative Research Thoughts (IJCRT). Vol. 11, Issue 5, i751–i761, 2023.

8. Wood, A. M., Joseph, S., Lloyd, J., et al. Gratitude influences sleep through mechanism of pre-sleep cognitions. Journal of Psychosomatic Research. 66, 43–48, 2009.

9. UCLA Health. Health benefits of gratitude. UCLA Health. 2023.

10. Shintani, R. The sleep-gratitude connection: Positive thinking for restful nights and better health. Critical Debates in Humanities, Science and Global Justice. 5(2), 127–138, 2025.

11. Chen, Y., Okereke, O. I., Kim, E. S., et al. Gratitude and mortality among older US female nurses. JAMA psychiatry. 81(10), 1030–1038, 2024.

12. Moieni, M., Irwin, M. R., Byrne Haltom, K. E., et al. Exploring the role of gratitude and support-giving on inflammatory outcomes. American Psychological Association. 2018.

13. Leavy, B. The relationship between gratitude and cardiovascular response to stress. Ph.D. Thesis. Maynooth University. 2023.

14. Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., et al. A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of psychosomatic research. 135, 110165, 2020.

15. Fekete, E. M., & Deichert, N. T. A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic. Journal of happiness studies. 23(6), 2427–2448, 2022.

16. Pang, Y., Song, C., & Ma, C. Effect of different types of empathy on prosocial behavior: Gratitude as mediator. Frontiers in psychology. 13, 768827, 2022.

17. Katarzyna, T., Agnieszka, MC. Gratitude interventions reduce cyber-aggression in adolescents: gender and disposition effects. Scientific Reports. 15, 14602 (2025).

18. Algoe, S. B., & Zhaoyang, R. Positive psychology in context: Effects of expressing gratitude in ongoing relationships depend on perceptions of enactor responsiveness. The journal of positive psychology. 11(4), 399–415, 2016.

19. Hastwell, C. The role of gratitude in enhancing workplace satisfaction. Great Place to Work. 2025.

20. Allen, S. The science of gratitude. Greater Good Science Center at UC Berkeley. 2018.