As we enter November and the start of the holiday season, conversations and articles on the importance of thankfulness and gratitude will become increasingly abundant. However, when one is dealing with ongoing stress, anxiety, and the many struggles associated with addiction, the idea of thankfulness may seem out of place—and that is understandable. Recognize, however, that gratitude is more than just a feel-good concept or lofty ideal. In fact, it offers proven therapeutic benefits that can enhance emotional health and critical thinking.
This means that thankfulness is not only a worthwhile aspiration but also a valuable resource that can greatly help those feeling stuck or stagnant in their daily struggles. Here are five ways gratitude can be therapeutic and beneficial.
1. Enhanced Emotional Regulation
One key way gratitude supports emotional health is by helping us manage stress responses. Our brains are wired for survival, meaning they’re quick to detect threats—whether physical, environmental, or emotional. While this ‘fight or flight’ response is normal and necessary in moments of danger (I talked about that here), it can become overwhelming. The amygdala, which controls this stress response system, can become overactive when we’re under constant stress, leading to anxiety and impulsive decision-making.
Gratitude, however, acts as a natural buffer to such occurrences.
Research shows that practicing gratitude reduces activity in the amygdala, allowing our threat response to relax. Therefore, when we focus on what we’re grateful for rather than what we’re missing out on, we shift our attention away from stressors, helping to build resilience to everyday challenges. Over time, this enhances our ability to regulate emotions and respond more calmly to difficult situations, enabling us to make decisions from a place of peace rather than panic.
2. Improved Decision-Making
Gratitude doesn’t just make us feel good; it activates the brain’s reward system in a way that supports better decision-making. When we acknowledge and appreciate the good in our lives, our brains release dopamine, a powerful “feel-good” neurochemical that drives motivation and plays a critical role in how we evaluate potential outcomes.
This dopamine boost can lead to greater mental clarity, helping us make decisions more aligned with our values and long-term goals—in other words, fostering critical thinking rather than instinctual or survival-driven reactions. Additionally, the positive reinforcement dopamine provides encourages us to seek out and repeat behaviors that support our well-being instead of our addictive habits. By consistently practicing gratitude, we cultivate a healthier and more focused reward system, leading to better decision-making over time.
3. Increased Mental Flexibility and Resilience
Gratitude has also been shown to enhance cognitive flexibility, allowing us to adapt to changing situations and think creatively. This mental flexibility is crucial for emotional regulation because it enables us to reframe negative situations and discover new ways to respond to stressors, ultimately fostering greater resilience.
Practicing gratitude encourages a shift in perspective, especially during challenging times. Instead of becoming stuck in rigid thought patterns, gratitude helps us become more adaptable, making impulsive or emotionally driven decisions less likely while increasing our chances of approaching challenges with a problem-solving and resilient mindset.
4. Stronger Social Connections
We are wired for connection. This is something we continually emphasize, as our relationships significantly impact our emotional health and decision-making (just like we discuss in this video).
Why is this relevant?
Because expressing gratitude fosters deeper, more meaningful relationships, which creates a sense of security and emotional stability. When we express gratitude toward others, it triggers social bonding hormones like oxytocin, strengthening our connections with friends, family, and support systems. Consequently, these stronger social bonds enhance our emotional regulation and decision-making skills while also benefiting those we care about.
5. Reduced Rumination and Negative Thinking
One common reaction to stress is rumination, the tendency to obsess over negative thoughts and past mistakes. Unfortunately, rumination can lead to a downward spiral of negative emotions, making it harder to regulate our feelings and think clearly. These moments can often lead to relapse and regret.
Gratitude offers an effective antidote to rumination by helping us shift our focus to positive experiences. Practicing gratitude reduces activity in the default mode network (DMN)—the part of the brain associated with self-referential thinking and, often, rumination. By decreasing DMN activity, gratitude enables us to let go of repetitive, unproductive thoughts. This mental shift reduces stress, aids emotional regulation, and enhances decision-making by helping us focus on present and future actions rather than getting caught up in past worries and regrets.
Ultimately, the therapeutic benefits of gratitude extend far beyond simple happiness. Thankfulness is not just a state of optimal being but a powerful tool that can enhance emotional health and overall well-being. Whether through journaling, expressing appreciation to loved ones, or simply taking a moment to recognize the good in your day, gratitude has the power to transform your mental landscape.
So, take a moment today to express some gratitude—your mind and heart will thank you for it! If you need support and encouragement as you begin this process, consider joining a support group or network. Find the people you need to celebrate with as you pursue recovery and growth.