Throughout the ages, people from all walks of life have shared their wisdom about the virtues of gratitude. Religions have long revered gratitude as a spiritual act and it seems to be one of the most universally accepted acts of kindness. Also described as thankfulness and appreciation, expressions of gratitude include a bow and a handshake, a kiss, a gift and prayer. Yet gratitude is something more than an outward expression; it is much deeper and has far-reaching repercussions.

All around us are examples of the impact gratitude can have. Take for example, “voluntourism” whereby one gives back to the community while taking a holiday. This is now one of the fastest growth areas in our global travel industry. Voluntourism is an example of gratitude that leads to kindness towards others. The more grateful you are for what you have, the more capable you are of kindness to others.

In terms of health, the results are also in. When you practise giving attention to what you love and appreciate, emotions occur that benefit your whole body. Experiencing genuine gratitude can help manage stress, calm your nervous system, improve your immune function and even prolong your life. The practice of appreciation is also said to speed up recovery from illness and boost your attitude to life.

The science of gratitude

Dr Robert Emmons, a professor at the University of California, is dedicated to creating scientific data on the nature of gratitude and its potential consequences for human health. Emmons specialises in the psychology of gratitude and how this creates wellbeing. He is the author of The Psychology of Gratitude (Oxford Press) and How The New Science of Gratitude Can Make You Happier (Houghton-Mifflin).

A study conducted by Emmons and his colleague Michael McCullough in 2003 discovered that grateful people experience a greater sense of vitality, connection to others, higher levels of satisfaction, optimism and lower levels of stress and depression. They found that people who experience gratitude more frequently tend to be happier, more helpful and forgiving and less depressed than their less grateful counterparts.

“Gratitude drives a variety of beneficial changes inside our minds and bodies,” reports Emmons. “Gratitude works because, as a way of perceiving and interpreting life, it recruits other positive emotions (like joy, contentment and hope) that have direct physical benefits, most likely through the immune system or endocrine system.” He says gratefulness also buffers a person from envy, resentment and regret, emotions that are physically and psychologically harmful.

“By focusing on the benevolence of others, gratitude also helps us feel more connected and nourished by a supportive network of relationships. A grateful response to life keeps memories of cherished relationships and the kindnesses of others ‘psychologically alive’ longer and therefore we are less likely to adapt to these goodnesses or take them for granted.”

A gratitude diary

It is one thing to know that gratitude is good for you, but how do you go about cultivating gratitude during the tougher times? You could go for a walk and recall all the “good” things that have happened to you lately and think about all the positive things that are happening in your life. This process, though, is not always easy, particularly in the really difficult times.

Australian naturopath Sally Mathrick says she uses a “gratitude diary” for depressed or chronically ill clients, with great results. She says that forcing her clients’ attention on what they feel grateful for helps to halt catastrophic thinking, lifts them into a better frame of mind and helps move their motivation towards healing.

“I ask them to write down 3–5 things they feel really grateful for every day; or, if they are really depressed, things they think they could feel grateful for. This obliges them to look for and think about the positive things in their daily life. Simple things like patting a cat, drinking a glass of water or a hearing a song on the radio can be included in the diary.”