Using Gratitude To Build Resilience
Now that we’ve explored what gratitude is and why it’s important, let’s dive into its many benefits—for both the mind and body. To understand how gratitude works, we’ll begin with the body-brain connection.
The Neuroscience of Gratitude
Recent studies reveal that gratitude acts like a natural antidepressant, boosting feelings of happiness and contentment. When we feel grateful, our brains release dopamine and serotonin, neurotransmitters that regulate mood and emotions.
When practiced consistently, gratitude strengthens neural pathways, creating a lasting sense of well-being. Experiencing gratitude also:
Activates brain areas that regulate emotions
Reduces cortisol, the stress hormone, improving heart health
Enhances prefrontal cortex function, helping manage negative emotions
The Mindfulness Awareness Research Center at UCLA found that gratitude literally rewires the brain, making us feel happier, more content, and even boosting immune system function.
The Upward Spiral of Gratitude
UCLA neuroscientist Alex Korb, author of The Upward Spiral, explains the “gratitude circle.” He notes:
“There’s a part of our brain called the anterior cingulate cortex. It draws our attention to the details in our lives that are relevant. To activate the gratitude circuit, we simply give it the task of finding something positive.”
Korb emphasizes that we cannot focus on positive and negative feelings at the same time. Feeling gratitude releases dopamine—the brain’s reward chemical—which encourages us to seek more things to be grateful for, creating an upward spiral of positivity.
Importantly, practicing gratitude doesn’t mean ignoring difficult emotions. Accepting the full spectrum of feelings is essential for mental health. Resisting negative emotions only increases frustration.
Physical Benefits of Gratitude
Gratitude isn’t just good for the mind—it benefits the body too. Practicing gratitude has been linked to:
Better sleep
Stronger immunity
Lower blood pressure
Reduced stress, anxiety, and depression
Higher levels of optimism
According to the Mayo Clinic, expressing gratitude can improve sleep, mood, and immunity, while reducing chronic pain, depression, and anxiety.
Psychology Today highlights that gratitude helps reduce negative emotions such as envy, resentment, frustration, and regret. It also encourages mentally strong individuals to replace self-pity with appreciation, leading to:
Stronger and more fulfilling relationships
Improved physical health
Enhanced psychological well-being
Greater empathy and reduced aggression
Better sleep
Increased mental resilience
The science is clear: gratitude changes the brain, enhances mental and physical health, and creates a positive feedback loop that reinforces more gratitude. By making gratitude a daily practice, you not only improve your own life but also strengthen relationships and your ability to navigate life’s challenges with resilience and optimism.