11/16/2025
Gratitude as a Mental Health Practice
Gratitude gets talked about a lot, but in therapy we’re interested in it for a specific reason: it actually changes the brain over time.
Research in psychology has linked regular gratitude practice with:
• Lower symptoms of depression and anxiety
• Better sleep and stress recovery
• Stronger relationships and a greater sense of meaning in life 
Gratitude is not about ignoring pain or pretending everything is “fine.” It’s about training your mind to also notice what is supportive, kind, or nourishing—alongside what is hard.
Here are a few simple, research-informed ways to cultivate gratitude:
1. 1–3 Things Before Bed
Each night, write down 1–3 things you’re grateful for from that day. Keep it specific and small: a kind text, a moment of quiet, a pet curling up next to you, someone really listening. Over time, your brain starts scanning for these moments on its own. 
2. Shift from “Should” to “Notice”
Instead of telling yourself, “I should be grateful,” gently ask, “What is one thing I can notice right now that’s supportive?” This might be your breath, a cup of coffee, a safe person, or the fact that you reached out for help.
3. Gratitude Letter or Message
Think of someone who has made a difference in your life—big or small. Write them a text, email, or letter about what you appreciate and why. You don’t have to make it dramatic; honest and specific is enough. Acts of gratitude tend to boost well-being for both the giver and the receiver. 
4. Anchor It in the Body
When you notice a moment of gratitude, pause for 10–20 seconds. Feel your feet on the ground, relax your shoulders, and breathe slowly. Let the feeling “sink in” so it becomes more than just a thought.
If gratitude feels hard right now, that doesn’t mean you’re doing anything wrong—it often feels hardest when we’re overwhelmed, grieving, or burned out. In those seasons, “I’m grateful I made it through this day” is more than enough.
You don’t have to do this perfectly. You also don’t have to do it alone.
If you’d like support in building practices like this into your life, our team is here to help.
Gratitude seems like a buzzword as the holiday season approaches. But, what does it actually mean, and how can it scientifically improve all of our lives?
