Being grateful makes us feel good, but are there other benefits?

To find out, WellTuned spoke with Jordan Foster, a behavioral health peer support specialist at BlueCross BlueShield of Tennessee.

“Gratitude can improve sleep, reduce depression and boost immune function,” Jordan says. “The health benefits make it worth practicing all year round.”

How gratitude improves mental and physical health

Jordan Foster: Gratitude increases serotonin and assists in producing dopamine. This can improve mood and help regulate our executive functioning.

Expressing gratitude and appreciation reduces the stress hormone cortisol. Individuals who show gratefulness often experience more resiliency. They may also handle stressful situations and negative experiences better.

Gratitude can improve immune function. Individuals who express higher levels of gratitude often have fewer common health complaints, such as headaches, gastrointestinal issues, infections, congestion, and sleep problems. It can also improve sleep quality.

Lower blood pressure and decreased inflammation have also been linked to people who express gratitude more. Gratitude triggers the release of oxytocin, which expands blood vessels.

Practical ways to practice gratitude daily

Jordan Foster: Here are evidence-based ways to practice gratitude:

1. Acknowledge your own achievements. Allow yourself to feel proud of your accomplishments. Say what you’re proud of in front of a mirror or write yourself a note. This can help build resilience for the days that you might feel anxious or depressed.
2. Write a letter to someone you appreciate. It can improve your mood by boosting serotonin levels. It can also show others how their actions positively affect others in their lives. A win-win!
3. Explore journaling. Gratitude journaling involves documenting the people or experiences that have made you thankful. Start with 5 minutes of daily journaling. Choose a consistent time each day. Focus on specific details. Track your progress weekly to maintain progress.
4. Try gratitude meditation. Reflect on people or events that have positively affected you while you’re participating in mindfulness

Combating seasonal depression with gratitude

Jordan Foster: Winter can be a difficult time, especially with the lack of sun. Try to focus on moments of joy. These can include appreciating your first cup of coffee in the morning, or reflecting on a recent call from a friend. Acknowledging “little things” can help improve resiliency in the face of winter blues.

Common mistakes to avoid

Jordan Foster: Some people confuse expressing gratitude with guilt or indebtedness. For gratitude to be transformative, it must be free of obligation.

While practicing gratitude, it’s also important to practice patience. Like most things, change does not happen overnight. Be consistent and create a daily routine.

“As psychiatrist and author Dr. Daniel Amen says, ‘The brain follows where we focus,’” Jordan says. “With regular practice, you can work to rewire your mind for peace and hope.”

More mental health tips on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.