Gratitude is a popular topic in wellness, mental health, and recovery discussions! While we know that developing a gratitude practice is important, understanding what is happening beneath the surface can make us more motivated to integrate it into our lives. Gratitude is far more than a positive emotion to summon during times of darkness or discomfort; it has profound effects on the brain, particularly in promoting neuroplasticity, reducing depression, and altering brain chemistry. Neuroscience has shown that cultivating gratitude activates the brain’s reward system, especially areas like the prefrontal cortex and anterior cingulate cortex—key regions for emotional regulation, decision-making, and motivation. These areas support neuroplasticity, allowing the brain to rewire itself with new neural connections, which is crucial for overcoming depression and modifying deep-seated cognitive distortions. In this sense, gratitude can be thought of as personal medicine, one we can tailor to our unique needs and self-administer whenever we need a boost.
Practicing gratitude can significantly ease depressive symptoms. When we consistently focus on what we’re thankful for, we start to counterbalance the brain’s natural negativity bias, a cognitive filter that causes us to focus more on threats and negative experiences. This practice rewires the brain to interpret situations with a more balanced and optimistic outlook, reducing common cognitive distortions like catastrophizing, overgeneralizing, or magnifying problems. It helps us break free from trauma-informed lenses that can skew our worldview without our conscious awareness, reminding us of blessings, hope, love, and moments of resilience & personal triumph. Moreover, the brain's reward neurotransmitters, such as dopamine and serotonin, are released during gratitude, uplifting mood and reinforcing a positive cycle of mental wellness. As we experience more gratitude, we perceive the world as safer and friendlier, which soothes the nervous system by lowering stress hormones like cortisol. This sense of safety in turn inspires us to connect more deeply, engage meaningfully with life, and recognize opportunities we might otherwise miss due to negativity bias. It’s extraordinary to realize how profoundly our mindset can shift our perception of the world.
Neuroscientists recommend daily gratitude practices, with both morning and evening reflections shown to be beneficial. Morning gratitude helps us start the day with an open, positive mindset, while evening gratitude promotes restful sleep by reducing anxiety and redirecting focus away from worries. Adding a social component to any habit makes it easier to maintain, so sharing your gratitude reflections with others can amplify the reward. Thanksgiving month offers a timely opportunity to begin or deepen this practice, taking advantage of the season’s focus on thankfulness to make gratitude a lasting daily habit. As the brain adapts to this practice, it becomes easier to recognize and appreciate the positives, transforming the way we see and engage with the world.
Each person has different things or practices that feel good and come easily to them. Figuring out this language of personal inner management is an important part of becoming a master of your destiny. For example, Sometimes people think they can’t or hate meditating or journaling but it’s because they have only tried it in certain ways. Often we have to experiment to find the conditions and styles that work for us. Here are some suggestions you can try and customize and see what works best for you.
Each person has unique practices that resonate with them and feel natural to incorporate. Discovering which personal approach to inner well-being is a key part of life mastery and commanding a brighter future. For instance, some people may think they dislike meditation or journaling, but often it’s because they haven’t explored different methods that might better suit their preferences. Experimenting with various styles and settings can help you find what truly works for you. Here are some suggestions you can try, adapt, mix up, and personalize to create a gratitude practice that feels just right. With each of these, it’s important to genuinely feel the emotion of gratitude and hold onto it for as long as possible, fostering the creation of new neural pathways in the brain and nervous system. If this feeling doesn’t come naturally at first, that’s normal—especially if you’re new to the practice. Stick with it, and you’ll notice your ability to feel gratitude deepening with consistent practice.
Ambient Music & Journaling
Settle into a calm space with soothing ambient music to help quiet your mind.
Use a journal to reflect on the day’s triumphs, both big and small. Write about what went well, what you appreciated, and moments that brought you joy.
Morning Gratitude Visualization
As soon as you wake up, take a few minutes to visualize people, experiences, or things you’re grateful for.
Imagine each one in detail, focusing on how they make you feel. Start your day with this sense of gratitude as a grounding force.
Gratitude Walk
Go for a mindful walk, either outside or indoors, and consciously notice things around you that evoke gratitude.
With each step, think of something you’re grateful for—nature, your senses, health, family, opportunities, or even the present moment.
Gratitude Letters
Write a letter of gratitude to someone who has positively impacted your life. This can be a friend, family member, mentor, or even someone who inspired you in a small way.
Share it with them if you feel comfortable, or simply keep it for yourself as a reminder.
Evening Gratitude Reflection
In the evening, create a relaxing atmosphere (soft lighting or calming music can help) and reflect on the day’s positives.
Write down three or more things you’re grateful for, focusing on specific details that stand out. This practice promotes restful sleep and a peaceful mind.
Social Gratitude Sharing
Share one thing you’re grateful for each day with a friend or family member, or create a gratitude group text.
Hearing others’ gratitude reflections can inspire you and strengthen the habit by adding accountability and a fun social aspect.
Gratitude Meditation
Set aside 5-10 minutes for a guided gratitude meditation or simply sit quietly and focus on your breath. Placing your hand on your heart can help.
Visualize each breath as filling your heart with gratitude, acknowledging each area of your life that you appreciate.
Experiment with these styles and don’t be afraid to mix it up to develop a practice that resonates most with you. Make sure to pay attention to how you feel or perceive the world differently as you continue your practice with your newly optimized brain!
Join us for our annual Red Door Life Community Thanksgiving Dinner!
Come by yourself or bring your loved ones, all are welcome!
RDL HOUSE 2, 14465 Mulholland Drive LA, CA 90077 | Nov 28 | 3-8PM
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