The Science of Gratitude: Why Thankfulness can be your Superpower
In a world that often moves too fast, gratitude invites us to pause. To notice. To breathe. To create space. While it may seem like a simple act—jotting down a few things you’re thankful for—science tells us that gratitude is far more powerful than we might think.
What is Gratitude, really?
Gratitude is more than saying “thank you.” It’s a mindset—a conscious choice to focus on what’s good, even when life feels messy. Depending on context, gratitude can be conceptualized as an attitude, a habit, a moral virtue, an emotion and a coping response (Sansone & Sansone, 2010). In a broader sense, Sansone & Sansone (2010) state gratitude “is the appreciation of what is valuable and meaningful to oneself and represents a general state of thankfulness and/or appreciation”.
The Brain & Gratitude
When we receive or express gratitude, studies have shown our brain releases neurotransmitters, serotonin and dopamine. Dopamine, known as the ‘feel good’ neurotransmitter, when released leads to feelings of motivation, joy, contentment and pleasure which encourages repeated expressions of gratitude. This creates a positive feedback loop, whereby the more gratitude we express the more our brain seeks out situations and behaviours that elicit these rewarding feelings.
The Benefits of Gratitude
Improved Mental Health: Gratitude reduces toxic emotions like envy, resentment, and regret. Studies show it can significantly lower symptoms of depression and anxiety.
Better Sleep: A 2011 study found that writing in a gratitude journal for just 15 minutes before bed improved both sleep quality and duration.
Stronger Relationships: Expressing appreciation strengthens social bonds. One study found that thanking a new acquaintance made them more likely to pursue a lasting relationship.
Boosted Physical Health: Grateful people report fewer aches and pains and are more likely to engage in healthy behaviors like exercise and regular check-ups.
Greater Resilience: Gratitude has been linked to lower rates of PTSD and greater emotional recovery after trauma.
Gratitude in Practice
The beauty of gratitude is that it doesn’t require perfection—just presence. Whether it’s a daily journal entry, a quiet moment of reflection, or a heartfelt thank-you, the practice is what matters.
Try this prompt: “What’s one small thing today that made me feel supported, seen, or safe?”
Gratitude isn’t about ignoring the hard stuff. It’s about making space for the good that exists alongside it. And when practiced regularly, it can transform how we relate to ourselves, others, and the world around us.
References
Emmons, R. A., & McCullough, M. E. (2004). The psychology of gratitude. Oxford University Press.
Emmons, R. A., & Crumpler, C. A. (2000). Gratitude as a human strength: Appraising the evidence. Journal of Social and Clinical Psychology, 19(1), 56–69.
Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well-being: The benefits of appreciation. Psychiatry (Edgmont), 7(11), 18–22.
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
Psychology Today. (2015). 7 Scientifically Proven Benefits of Gratitude.
Positive Psychology. (2025). The Neuroscience of Gratitude and Effects on the Brain.
Research.com.. (2025). 35 Scientific Benefits of Gratitude.