2 Positive Impacts That Gratitude Can Have On Your Brain

You know that practicing gratitude is good for your mental health, but do you know the science behind it?

By Mark Travers, Ph.D. | May 30, 2024

Gratitude involves acknowledging the good in one's life and recognizing that its source often lies outside oneself. This acknowledgment can be directed towards people, nature or a higher power, depending on individual beliefs. A consistent focus on the positive has been shown to yield significant benefits, making gratitude a potent tool for enhancing well-being.

Once lauded in philosophical and religious traditions, gratitude has now gained significant attention in psychological and neuropsychological research for its profound impact on mental health and well-being. From a neuropsychological standpoint, the practice of gratitude is powerful due to its ability to engage and transform various brain functions and processes.

Here are two neuropsychological mechanisms explaining its potency and why incorporating it into your daily routine is non-negotiable.

1. Activation Of The Brain's Reward System

Gratitude stimulates the release of dopamine, known as the "feel-good" neurotransmitter, in brain regions like the ventral tegmental area (VTA) and nucleus accumbens. This dopamine release enhances feelings of joy and contentment and encourages repeated expressions of gratitude, creating a positive feedback loop where the more gratitude we express, the more our brain seeks out situations and behaviors that elicit these rewarding feelings. This loop can contribute to a more consistently positive and appreciative outlook on life.

According to UCLA's Mindfulness Awareness Research Center, individuals practicing gratitude exhibit increased activation in the medial prefrontal cortex even after three months of initiating the practice. This suggests that consistent engagement in gratitude can induce long-lasting changes in brain function and structure, particularly in the brain's reward system.

Moreover, research suggests that activating the brain's reward centers through gratitude can enhance motivation and goal-directed behavior, which is especially advantageous for individuals grappling with depression or anxiety—conditions often characterized by motivational deficits. Gratitude helps disrupt the cycle of inactivity by amplifying the desire to pursue fulfilling activities. The release of dopamine associated with gratitude not only elevates mood but also enhances concentration and vitality, facilitating personal and professional accomplishments. Additionally, gratitude mitigates the negative cognitive bias inherent in depression and anxiety by accentuating positive experiences, leading to enhanced mood and a more balanced perspective on life.

2. Reduction Of Stress And Anxiety

The practice of gratitude has been shown to significantly reduce stress and anxiety levels, an effect that can be explained through its influence on the autonomic nervous system and the brain's emotional regulation centers. The following neuropsychological mechanisms offer insight into how gratitude bolsters mental well-being.

1. Parasympathetic activation. Gratitude practices activate the parasympathetic nervous system (PNS), responsible for the body's "rest and digest" functions. This activation counteracts the "fight-or-flight" response managed by the sympathetic nervous system (SNS) during stress. Gratitude-induced PNS activation leads to a sense of relaxation, thereby reducing stress markers like cortisol levels. This relaxation supports mental and physical health by supporting bodily functions such as digestion, immune response and sleep, often compromised during stressful periods. Pioneering research corroborates the link between gratitude and enhanced subjective sleep quality, longer duration, shorter latency and decreased daytime dysfunction, with quality sleep fortifying immune function and strengthening resilience against physical ailments. Moreover, gratitude correlates with better heart rate variability (HRV), indicative of a balanced autonomic nervous system associated with superior stress management and emotional regulation.
2. Amygdala modulation. The amygdala, pivotal for emotional processing and fear responses, significantly influences responses to stress and anxiety. Recent study published in Brain, Behavior and Immunity, suggests that regular gratitude practice diminishes the amygdala's reactivity to stressors. Consequently, individuals who regularly express gratitude experience less intense emotional reactions during challenging situations, promoting a calmer and more balanced emotional state.

Supported by research evidence, this heightened emotional regulation leads to reduced anxiety levels and enhanced stress coping mechanisms. This ultimately leads to emotional resilience, empowering individuals to navigate adversity with a positive outlook.

Gratitude's power extends beyond mere positive thinking and involves profound neuropsychological mechanisms that promote well-being. Understanding these mechanisms can help individuals leverage gratitude practices more effectively for psychological resilience and overall well-being.

Are you grateful for life's big little blessings? Take the Gratitude Questionnaire to find out.

A similar version of this article can also be found on Forbes.com, here.