Understanding the Science Behind “Thank You”
Gratitude actually has a physical impact on our brains.
Gratitude is often described as one of the simplest, yet most powerful ways to enhance our well-being. A simple thank you can create a ripple effect of positivity, touching not just the person receiving the appreciation, but also the one giving it. And there’s research behind it — gratitude is about more than a positive feeling. Science tells us that gratitude has a neurological impact. Gratitude can increase our dopamine and serotonin levels, two neurotransmitters often known as “feel-good” chemicals, boosting our moods and allowing us to maintain perspective during stressful times.
In one study published in Scientific Reports, researchers investigated the physiological impact of gratitude by examining changes in participants' brain activity and heart rate. They found that experiencing gratitude not only lowered heart rates — indicating a reduction in stress — but also increased functional connectivity in the brain's temporostriatal region, which is associated with emotional regulation and reward processing. This suggests that moments of gratitude enhance positive emotional states, such as feelings of warmth and connection, while simultaneously reducing negative emotions like anxiety and stress.
Other research supports this, showing that gratitude can interrupt the brain's habitual focus on stress and negativity. “Gratitude activates regions of the brain associated with pleasure, reward, and stress relief,” says Joey Hubbard, Thrive’s Chief Training Officer. “One study found that practicing gratitude alters brain functions in people with depression –– and it directly impacts our physical health as well. Feeling gratitude is associated with higher levels of good cholesterol and lower levels of bad cholesterol, lower blood pressure and lower levels of information.” These findings underline gratitude’s dual benefits, impacting both personal and interpersonal well-being.
Now that you understand more of the science behind expressing gratitude inwardly and outwardly, try these Microsteps to make gratitude part of your everyday life.
Start your day by writing down one thing you’re grateful for.
Taking a moment to say thank you every morning for your health, your relationships, a recent accomplishment, or even something as simple as how cozy your bed is, can help you set the tone for a positive, thankful day ahead.
Write down a gratitude prompt and put it somewhere you can see it.
When you’re feeling stressed or worried, taking a moment to think about what you’re grateful for can help ground yourself and help you reframe negative thoughts.
Use “when/then” to practice gratitude in small moments.
This prompt helps you build gratitude into everyday activities. For example, “When I put on my shoes, then I think of one thing I’m grateful for.”
As you begin your next meal, take a moment to think about one thing you’re grateful for.
Gratitude can reduce our stress levels and help us become more present. Stress and distraction while eating can make it harder for our body to absorb essential nutrients.
Find a quote that helps you express gratitude.
Keeping that quote top of mind — or placing it where you can see it — will help you feel grateful and experience the associated benefits.
Express gratitude for one thing at work each day.
Whether the things you’re grateful for are big or small, grateful statements can promote a positive workplace environment by replacing pessimistic small talk.
Write down three things you're grateful for in a nightly gratitude journal.
This will lower stress levels and give you a greater sense of calm at night.
Create visual reminders of the things you are grateful for.
Small visual reminders can keep a steady stream of gratitude flowing throughout your day. Try making your phone background a photo of people you love, or put a framed photo of a pet on your workstation.
At a shared meal, ask everyone to name one thing that makes them happy.
It’s a simple way to have a moment of gratitude together.