In the realm of mental health, the pursuit of well-being has evolved beyond the traditional focus on alleviating distress. Mental health counselors are increasingly turning to positive psychology, a field dedicated to unraveling the secrets of what makes life truly worth living.
A beacon within this discipline is gratitude, a profound recognition and appreciation of the goodness woven into the fabric of our lives. Grounded in scientific exploration, this article embarks on a journey to uncover the transformative power of gratitude and its profound impact on mental well-being.
From the dimensions of positive psychology to the intricacies of neuroplasticity, we delve into the science behind cultivating gratitude and rewiring the mind for lasting positive change.
The Impact of Positive Psychology on Mental Health
Mental health counselors are often concerned with developing positive emotions in their clients. The field of positive psychology has gained much traction in recent years as researchers have begun to explore how we can improve our lives. Positive psychology, a branch that focuses on “the scientific study of what makes life most worth living” (Seligman & Csikszentmihalyi, 2000), is an effective tool for helping people with mental disorders develop these positive emotions. One of the most critical areas of this research is gratitude, which has been shown to have a positive impact on mental health.
Gratitude: A Key Player in Mental Well-Being
Gratitude is the “recognition, awareness, and appreciation of goodness in one’s life” (Seligman & Csikszentmihalyi, 2000). It involves noticing what is good in your life and being thankful for it. Gratitude can be expressed in various ways, including through words or actions. There are three types of gratitude: cognitive, emotional, and behavioral (Kashdan et al., 2006). Cognitive gratitude involves thinking about things you are grateful for; emotional gratitude involves feeling grateful; and behavioral gratitude involves doing something nice for someone else (Kashdan et al., 2006). All three are powerful tools to support our mental wellbeing.
Harnessing Gratitude through Daily Practices
Gratitude can be cultivated through simple practices such as keeping a daily gratitude journal. Studies have shown that even these simple expressions of gratitude result in positive emotional and physiological changes.
In one study, researchers found that participants who were asked to write down five things they were grateful for each day experienced a boost in well-being and happiness. This effect was especially pronounced when participants wrote their gratitude lists in the morning. This is likely because writing down five things you are grateful for in the morning prompts you to reflect on the good things in your life, which can help reduce stress and anxiety.
It is worth noting that this effect seems to be long-lasting. Results found that people who regularly wrote gratitude lists were still reporting benefits like increased happiness and well-being two months later! Gratitude is associated with better physical health, lower stress levels, higher self-esteem, greater social support, improved sleep quality, and more happiness.
Studies have shown that practicing gratitude helps us to develop more positive emotions and become more optimistic (McCullough et al., 2003; Wood et al., 2015). The positive effects of expressing gratitude extend beyond the emotional and have strong beneficial physiological effects on our brains due at least in part to changes in brain activity and neuroplasticity (McCullough et al., 2003; Wood et al., 2015).
Neuroplasticity and Gratitude: Rewiring the Brain
Neuroplasticity is the brain’s ability to change throughout life due to learning and experience. It is a process that happens throughout our lives, but it can be especially powerful during adolescence.
During this time, the brain is particularly “plastic”—that is, it is more flexible or adaptable than ever again (Sapolsky et al., 2005). When people exercise gratitude, they experience increased activity in the orbitofrontal cortex (OFC) and anterior cingulate cortex (ACC). These areas are associated with reward processing and decision-making (Cahn & Polich, 2006). In addition, there is evidence linking gratitude to positive emotions like happiness and contentment (Diener et al., 2009) and reduced fearfulness when exposed to stressful situations (Kashdan et al., 2006).
Our brain’s ability to change is good news for anyone interested in changing how they think and behave. How we spend our time and energy has a significant impact on how we think, feel, and behave. This is true for everyone, but especially so for youth who are still developing their identity.
The process of neuroplasticity suggests that we have the potential to rewire our thoughts and behaviors by making new connections between neurons (Sapolsky et al., 2005). The more we practice positive thinking and mindfulness, the more likely we are to be able to use these skills when we need them. Positive thoughts lead to positive actions, which lead to a better mood, which in turn increases our ability to cope with stress and anxiety.
Conclusion
In the ever-evolving landscape of mental health, the exploration of gratitude and its nexus with neuroplasticity opens promising avenues for personal growth and well-being. As we navigate the complexities of positive psychology, it becomes evident that gratitude is not merely a fleeting emotion but a dynamic force capable of fostering enduring happiness.
Through the lens of neuroplasticity, we witness the brain’s remarkable adaptability, offering a pathway to reshape our thoughts and behaviors. As we harness the tools of gratitude, positive thinking, and mindfulness, we empower ourselves to navigate life’s challenges with resilience and optimism.
Let this exploration serve as an invitation to embrace gratitude as a catalyst for positive change, unlocking the vast potential within each of us to shape our mental well-being and, ultimately, the essence of a life well-lived.
References
Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55, 5–14. [PubMed] [CrossRef]
Kashdan et al. (2006). Behaviour Research and Therapy, 44, 1301–1320
McCullough, M. E., Fincham, F. D., & Tsang, J. (2003). Forgiveness, forbearance, and time: The temporal unfolding of transgression-related interpersonal motivations. Journal of Personality and Social Psychology,84, 540-557.
Wood, J. J., Ehrenreich-May, J., Alessandri, M., Fujii, C., Renno, P., Laugeson, E., Piacentini, J. C., De Nadai, A. S., Arnold, E., Lewin, A. B., Murphy, T. K., & Storch, E. A. (2015). Cognitive behavioral therapy for early adolescents with autism spectrum disorders and clinical anxiety: a randomized, controlled trial. Behavior therapy, 46(1), 7–19. https://doi.org/10.1016/j.beth.2014.01.002
Sapolsky, R. M. (2005). The influence of social hierarchy on primate health. science, 308(5722), 648-652.
Cahn, B. R., & Polich, J. (2006). Meditation States and Traits: EEG, ERP, and Neuroimaging Studies. Psychological Bulletin, 132, 180-211. https://doi.org/10.1037/0033-2909.132.2.180
Diener E. (2009). The science of well-being: The collected works of Ed Diener. Social Indicators Research Series, Volume 37. The Netherlands: Springer.
