5 science-backed benefits of gratitude

Investigating the evidence behind this powerful wellbeing tool, and how we can make the art of appreciation feel like second nature

With thousands of self-help hacks at our fingertips, it’s easy to dismiss gratitude as another flimsy trend rooted in toxic positivity. However, research continues to challenge this scepticism, revealing measurable benefits as a result of practising gratitude regularly.

What makes gratitude so special, is that it’s a simple and widely accessible tool with real-world mental health benefits. From improving sleep quality to enhancing decision-making abilities, the impact of showing some appreciation is worth a closer look.

What is gratitude?

Gratitude is the practice of consciously appreciating positive aspects of life. In therapy, gratitude exercises might include keeping a daily gratitude journal, writing gratitude letters, or mentally noticing the good things in life. The aim is to rewire your brain’s tendency towards negative bias, leading to increased resilience and emotional regulation.

And it’s not just a nice idea, but a genuinely effective tool with scientific evidence to back it up. Here are just five of the many proven benefits:

Improves sleep

We know that sleep disturbances are a major factor in overall health and wellbeing, but did you know gratitude can give you a better night’s sleep? Researchers at the University of Manchester, whose study was published in the Journal of Psychosomatic Research, found that listing three things you’re grateful for, just before bed, can increase how much sleep you get, and make you feel more refreshed when you wake up. This is because pre-sleep cognitions (the thoughts you have before bed) are known to impact sleep quality.

Boosts self-esteem

While gratitude can be used to bring a sense of perspective to external issues, it can also improve your perception of self. In the Journal of Applied Sport Psychology, research showed that athletes with higher levels of gratitude increased their self-esteem over time.

Counsellor Abigail Holman echoes this statement, and has seen it work successfully in therapeutic settings. “Gratitude can shift the focus from perceived shortcomings to what we appreciate about ourselves and our lives. For instance, if a client feels inadequate at work, we might focus on what they’ve accomplished, no matter how small, such as completing a difficult task or receiving positive feedback. Recognising and celebrating these small victories can gradually improve their sense of self-worth, and help counteract feelings of inadequacy.”

Improves resilience

Everyone has negative life experiences at some time or another. However, according to a 2017 study in Psychological Trauma: Theory, Research, Practice, and Policy, gratitude can promote positive outcomes after a traumatic experience. This helps people cope with the adverse effects of the event.

Abigail says this mental shift is linked to the brain’s reticular activating system (RAS), which acts as a filter to decide what information is important.

“For instance, if you start thinking about a particular car model, you’ll suddenly notice that car everywhere,” Abigail says. “When we practise gratitude, we essentially train our RAS to notice the positive aspects of our lives. This doesn’t mean ignoring challenges or pretending everything is perfect. Rather, it’s about balancing our perspective. By regularly focusing on what we’re grateful for, we shift our mental filter towards positivity, which can help build resilience, and reduce symptoms of anxiety and depression.”

Strengthens relationships

Gratitude is so potent that it can have a ripple effect on your relationships, too. One study, published in the research journal Emotion, looked at romantic couples, and found that when a partner expressed gratitude, the person on the receiving end experienced improved relationship quality over time.

“Expressing gratitude towards a partner, friend, or family member can deepen bonds, increase trust, and enhance communication,” explains Abigail. “In therapy, I encourage clients to practise simple yet meaningful acts of gratitude, such as regularly thanking loved ones or acknowledging their efforts. This approach not only fosters stronger connections, but also helps resolve conflicts more effectively by focusing on the positives within the relationship.”

Enhances decision-making abilities

A team of researchers at the Northeastern University College of Science, in Boston, looked into how gratitude affects financial decision-making, specifically around patience and delayed gratification. They asked people to think about thankful, happy, or neutral memories. Then, everyone chose between getting a small reward now, or a bigger one later.

The results showed that people who felt grateful were far more patient than those in the other groups. They were willing to wait longer for bigger rewards. The more grateful they felt, the more patient they were. Importantly, general positive emotions didn’t have the same effect, which suggests gratitude is uniquely positioned to enhance self-control and reduce impatience.

How to work with gratitude

Even with all the evidence pointing to the life-changing benefits of gratitude, it’s normal to find the practical implementation challenging.

“One common obstacle is that gratitude has often been seen as somewhat ‘fluffy’ or superficial,” says Abigail, “which can make it difficult for some clients to take the practice seriously, especially during tough times.”

If you’ve tried and failed at practising gratitude in the past, or it felt forced and inauthentic, Abigail suggests starting with very small, genuine expressions of gratitude, such as a kind gesture or a simple pleasure.

“By focusing on what feels natural and meaningful, clients are more likely to embrace the practice. I also suggest setting gentle reminders, such as phone alerts or sticky notes, to help make gratitude a consistent part of their routine. Over time, as the RAS becomes more attuned to positive aspects of life, gratitude can become second nature, making it easier to sustain this practice and its benefits long-term.”