THE NEUROSCIENCE OF GRATITUDE
MOVEMENTS & MOMENTS
How Gratitude Rewires Your Brain
When we think of gratitude we often think of the simple act of saying ‘thank you’, and of course this phrase is always important. However, neuroscience reveals the concept of gratitude far more than a social nicety ~ it’s a powerful tool for reshaping the brain, improving health, and even extending our lifespan. By understanding how gratitude functions in the brain and body, we can learn to cultivate it intentionally and unlock its long-term benefits.
So what is Gratitude?
Gratitude is the cultivation of positive emotion, when a person acknowledges and appreciates things, people, environments or experiences. This is not a forced emotion but a genuine response while recognising benefits of a situation and often accompanied by a sense of needing to share or give.
Gratitude is linked to increased activity in brain regions associated with emotional regulation and reward. Practicing gratitude releases dopamine and serotonin, neurotransmitters which enhance mood, reduce stress, and promote a sense of general well-being. These also reduce activity in the amygdala - the brains fear centre - thus helping to lower anxiety and emotional instability.
A study published in Biopsychosocial Science & Medicine found that individuals who express gratitude regularly have lower levels of inflammatory biomarkers, which are linked to ageing and chronic disease. Another study showed reductions in amygdala reactivity following gratitude tasks, indicating reduced inflammation responses and health benefits of gratitude.
How Gratitude Rewires the Brain
Gratitude activates key areas of the brain, including:
The Prefrontal Cortex – This region is responsible for decision-making, emotional regulation, and long-term planning. Gratitude strengthens neural pathways that promote optimism and resilience.
The Hypothalamus – This part of the brain regulates stress and bodily functions like sleep and metabolism. Expressing gratitude reduces stress by lowering cortisol levels.
The Dopamine & Serotonin Systems – Gratitude stimulates the release of dopamine (the ‘reward’ neurotransmitter) and serotonin (which enhances mood and emotional stability), creating a natural antidepressant effect.
Neuroscientific research suggests that practicing gratitude regularly strengthens these neural pathways, making positive thinking more automatic over time. This process, known as neuroplasticity, helps shift the brain’s baseline toward a more positive and resilient state. New research is always surfacing regarding how gratitude practices can substantially improve our mental health.
The Lifetime Benefits of Gratitude
Mental & Emotional Well-Being benefits include: Reducing symptoms of anxiety and depression, strengthening emotional resilience, making it easier to recover from stress and an increase in life satisfaction and overall happiness.
Physical Health & Longevity benefits include: Lowering blood pressure and reduced inflammation, a robust immune system, leading to fewer illnesses. Improvements in heart health, reducing the risk of cardiovascular disease. Enhancement of sleep quality by promoting relaxation.
Social & Relationship benefits include: Stabilising personal and professional relationships, encouraging prosocial behaviour, leading to deeper connections. Gratitude reduces feelings of loneliness and social isolation.
How to Cultivate and Maintain Gratitude
While gratitude can arise naturally, it’s a skill that can also be developed through consistent practice. Here are a few evidence-based strategies to integrate gratitude into your life:
1. Gratitude Journaling
Writing down three things you’re grateful for each day reinforces neural pathways associated with positive thinking. Studies suggest that journaling gratitude for just 21 days can lead to lasting improvements in happiness levels.
2. Mental Reframing
When facing challenges, shift your perspective to find something positive within the experience. This rewires the brain to default to gratitude even in difficult situations.
3. Expressing Gratitude to Others
A study by Dr. Martin Seligman found that writing and delivering a gratitude letter significantly increased happiness for both the sender and receiver. Simple acts like thanking someone in person or sending a heartfelt message can strengthen social connections.
4. Mindful Gratitude Meditation
Spending a few minutes each day focusing on things you appreciate can boost neural activity in the prefrontal cortex and reduce stress. Combining gratitude with deep breathing enhances its calming effects.
5. Habit Stacking
Pairing gratitude with an existing habit makes it easier to maintain. For example, thinking of three things you’re grateful for while brushing your teeth or before eating a meal turns it into a daily ritual.
Longevity and the Science of Gratitude
Gratitude’s impact on stress reduction, inflammation, and mental well-being contributes to increased longevity. In The Nun Study, one of the most famous longevity studies, researchers found that nuns who expressed more positive emotions — including gratitude — lived significantly longer than those who did not.
The practice of gratitude has long been a fixture of philosophy, religion and spirituality. It’s a topic I delve into in more depth in my writing around Glimmers. However the prevalence of gratitude practices in current psychology and neuroscience studies is growing. Perhaps this increasing in popularity due to the short and long term benefits on performance and mental health, two areas of current obsession for humans.
Gratitude isn’t just a fleeting emotion — it’s a lifelong practice with profound benefits for the brain, body, and overall well-being. By cultivating gratitude consistently, you can enhance resilience, strengthen relationships, improve physical health, potentially adding years to your life.
If you’re looking for a simple yet powerful tool to optimise your well-being, start with gratitude. It costs nothing, takes just a few moments each day, and offers lifelong rewards.