Often perceived as a simple feeling of thankfulness, gratitude can be a free, powerful tool for pain management, as well as for boosting joy and improving your overall well-being. Robert Emmons, one of the leading scientific experts on gratitude, notes that people who keep gratitude journals are less bothered by everyday aches and pains.
Research shows that gratitude practices help with the perception of pain by directing your focus toward positive emotions as well as through neuroendocrine mechanisms. In addition to appreciating the simple things around you, there are numerous other ways to practice gratitude.
Chronic pain affects about 51.6 million American adults, or about 21% of the U.S. population, according to data from the U.S. Centers for Disease Control and Prevention.1 If you’re one of those experiencing pain, it’s wise to seek natural options before resorting to medications like nonsteroidal anti-inflammatory drugs (NSAIDs), which come with a host of side effects.
The Virtues of Being Grateful
Gratitude encompasses emotions, virtues, and behaviors. It has two components, according to Emmons. “First, it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received,” he writes in an essay published in the Greater Good Magazine. “The second part of gratitude is figuring out where that goodness comes from.”
Gratitude and Pain Perception
Several studies have delved into the connection between gratitude and pain perception. Emmons noted in the video, “In the domain of bodily functioning, we find that people who are keeping gratitude journals feel better about their health. They’re bothered less by everyday aches and pains.”
This aligns with findings from a study published in The Australian Journal of Rehabilitation Counselling, which explored the impact of integrating character strengths and gratitude interventions to help alleviate chronic back pain. The study revealed that focusing on positive emotions like gratitude can enhance daily happiness and significantly reduce feelings of anger, thereby improving patients’ quality of life and their ability to cope with pain.
Other Ways Gratitude Practices Can Benefit Your Health
In addition to its role in pain management, Emmons highlighted the physical, psychological and social benefits of gratitude journaling:
“In terms of sleep, we find a 10% increase in sleep duration. When people are keeping gratitude journals, they actually sleep 10% longer, and they wake up and they feel more refreshed … restorative active sleep is more efficient in people when they’re keeping gratitude journals …
They’re [also] more sensitive to situations, which they themselves can become helpful, outgoing, altruistic, prosocial, generous, compassionate and so on. Less lonely, less isolated. So more positive behaviors, fewer destructive social behaviors …
In the domain of childhood and educational settings … we found that classes [that] were assigned to a gratitude journaling condition actually showed benefits … they became more satisfied with their educational environment, their teachers … the grade-point average increased over the course of an academic year.”
Emmons also pointed out the cardiovascular benefits of gratitude, an area backed by substantial research. For instance, a study14 published in The Journal of Positive Psychology found that gratitude positively influences biomarkers such as endothelial function, as well as prognostic inflammatory markers. It also promotes adherence to positive health behaviors. Gratitude practices have also been linked to:
- Better management of blood sugar levels
- Improved productivity
- Reduced materialism and increased generosity
- Increased happiness and life satisfaction
- Better interpersonal relationships
- Decreased risk of mental health problems
Gratitude Cultivates Joy
The notion that you can shape your perception of pain by choosing to focus on what’s good and right with your life resonates deeply with the principles in my upcoming book, “The Power of Choice.” Up until now, all my books, nearly all of which have become best-sellers, have focused purely on diet and lifestyle strategies for physical health and longevity.
“The Power of Choice” is also, ultimately, about health, but approaches it from a different perspective — that of connection to your consciousness. It emphasizes the importance of prioritizing Joy in your decision-making process, as it will empower you to make healthy choices and align with your authentic Self.
I capitalize “Self” and “Joy” here to underscore their deeper, transcendent nature. Self represents unlimited, immortal consciousness, while Joy denotes a profound state of contentment that emanates from within yourself.
Practicing gratitude is an act of embracing the power of choice, helping you redirect your attention away from discomfort and toward the Joy that exists even in difficult moments. It nurtures your connection to your Spirit, which unlocks the door to a world where Joy is not just a fleeting emotion but a guiding force on the journey toward optimal health.
10 Ways to Build and Strengthen Your Gratitude
In addition to keeping a daily gratitude journal and appreciating the simple things around you, there are numerous other ways to practice gratitude. I’ve compiled 10 additional suggestions from various experts below. The key is consistency — incorporate your chosen method into your routine, ideally daily, and stay committed to it.
- Write thank-you notes — When thanking someone, be specific and acknowledge their effort or cost. Make it a habit to write thank-you notes or letters for each gift or kind act, or simply to show appreciation for someone being in your life. Try practicing mindful thank you’s for seven days straight to get started.
- Say grace at each meal — Saying grace before meals is an effective way to strengthen your gratitude and deepen your connection to your food. This moment of thankfulness doesn’t have to be religious. You could simply say, “I am grateful for this food and appreciate all the effort involved in its production, transportation and preparation.”
- Master the skill of letting go — Stress is an unavoidable part of life, so the key is managing it effectively. Rather than dwelling on stressful events, learn to let go of negativity by acknowledging that the way you feel has little to do with the event itself, and everything to do with your perception of it. As the saying goes, “You can’t control what happens to you, but you can control how you react to it.”
- Be mindful of your nonverbal actions — Smiling and hugging are powerful ways to express gratitude, encouragement, excitement, empathy and support. These physical actions also help enhance your inner experience of positive emotions.
- Give praise — Research21 suggests that when you express gratitude by praising others rather than focusing on yourself, it tends to have a stronger impact. For instance, showing gratitude to someone with a phrase like “thank you for making the effort to do this,” carries more weight than a compliment focused solely on your own happiness, such as “it makes me happy when you do that.”
- The first approach tends to evoke greater feelings of happiness in the person you’re praising and makes them feel more positive toward you. Also, be mindful of your delivery — say it like you mean it. Establishing eye contact is another tactic that helps you show your sincerity.
- Pray and practice mindfulness meditation — Expressing thanks during prayer or meditation is another way to cultivate gratitude. Practicing “mindfulness” means that you’re actively paying attention to the moment you’re currently in. A mantra is sometimes used to help maintain focus, but you can also focus on something that you’re grateful for, such as a pleasant smell, a cool breeze or a lovely memory.
- Create a nightly gratitude ritual — One suggestion is to have a gratitude jar,22 where every family member can contribute notes of gratitude each day. Any jar will do. It’s a simple practice; just jot down a brief note on a slip of paper and place it in the jar. Make an annual, biannual or monthly event of going through the jar and reading each slip out loud.
- For families with young children, Dr. Alison Chen in a Huffington Post article23 suggests creating a bedtime routine that involves stating what you’re grateful for out loud.
- Prioritize experiences instead of materialistic goals — Research24 shows that spending money on activities rather than material things generates more gratitude and generosity.
- Embrace the idea of having “enough” — Practice being grateful for the things you already have, and release yourself from the iron grip of advertising, which tells you there’s a lack in your life.
The Power of Choice and Gratitude
Practicing gratitude is an act of embracing the power of choice, helping you redirect your attention away from discomfort and toward the joy that exists even in difficult moments. It nurtures your connection to your spirit, which unlocks the door to a world where joy is not just a fleeting emotion but a guiding force on the journey toward optimal health.
Incorporating gratitude into your daily routine can significantly impact your overall well-being. It’s not just about feeling thankful; it’s about acknowledging the positive aspects of life and focusing on them. This shift in perspective can lead to a more positive outlook, increased resilience, and a greater sense of happiness.
The practice of gratitude doesn’t just benefit your mental health. It also has a profound impact on your physical health. Research has shown that gratitude can help reduce stress, improve sleep, and even lower blood pressure. It can also boost your immune system, making you more resistant to illness.
Moreover, gratitude can strengthen your relationships. Expressing gratitude to others can improve communication, increase empathy, and foster a sense of connection. It can also make you more likable and approachable, leading to more positive social interactions.
In conclusion, gratitude is a powerful tool that can enhance your life in numerous ways. It’s not just about saying “thank you”; it’s about cultivating a mindset of appreciation and positivity. By practicing gratitude, you can improve your mental and physical health, strengthen your relationships, and ultimately lead a more joyful life.