Several years ago I had a kidney transplant. After I came home from the hospital, I got up (begrudgingly) that next morning and got out of bed (slowly) and went downstairs. I’m usually up well before other people in my house, so I often get some quiet time by myself. That morning, I found myself feeling particularly thankful (duh!) and decided to not start my day until I figured out something specific for which I was grateful. That first day was easy… my new “bean” of course. Several days after that were easy. But then, it got tougher to find something to be grateful for each day.

This early morning gratitude exercise is a practice I’ve continued almost every day since then – with maybe a missed day here and there. And what I’ve noticed is that starting my day by being intentionally thankful has a way of pushing the proverbial reset button from whatever negativity I carried over from the day before. I tend to start my days with a clearer mind and ready to deal with whatever challenges or frustrations the days sends at me. The question is…. why does it work that way?

Gratitude is a simple yet profound emotion that can significantly improve our lives by fostering contentment and health. In today’s fast-paced world, we often chase after happiness like my dog chases squirrels or rabbits – we run really fast and usually don’t “catch” it. Counseling clients usually come into my office, sit down, and say some version of “I just want feel happy.” My usual response is “But why?!?” You see, happiness is a feeling. Spending our lives chasing a feeling rarely gets us the result we want, mostly because feelings are transient. Doing so also leaves us forgetting to appreciate who and what we already have. However, embracing gratitude can enrich our lives, help us find joy even when we’re “not feelin’ it”, and improve our overall wellbeing. It also has a huge impact on anxiety.

What is Anxiety?

Anxiety is a complex social, emotional, and physical experience. Common symptoms include:

1. Excessive worry or fear
2. Restlessness
3. Having a hard time concentrating
4. Difficulty falling asleep or staying asleep
5. Tension in our muscles
6. A faster than normal heart rate
7. Sweating
8. Trembling or shaking
9. Feeling fatigued
10. Irritability

What causes anxiety can vary from person to person. Common things to consider are:

1. Genetics
2. Chemical imbalances in the brain
3. Your personality
4. Trauma
5. Medical conditions
6. Substance use or abuse
7. Stress from life – things like your job or relationship
8. Financial struggles
9. Changes in life – moving, a job change, the end of a relationship, or death of a loved one

Where does Anxiety “Live” in the Brain?

Our brains produce and manage anxiety and stress in what’s called the limbic system – the hippocampus, the amygdala, the hypothalamus, and the thalamus. Fancy words, sure. Basically, the limbic system is the part of our brain that connects your conscious thought to your emotions, your memory, and fear, stress and motivation. Those are the “unconscious” parts of the brain.

The Science of Gratitude

Over the last few decades, scientists and psychologists have delved into gratitude’s impact on our minds and bodies. Gratitude isn’t merely a social courtesy we offer to others when they do something we appreciate; it’s a powerful emotional response linked to numerous psychological and social benefits. Studies show that gratitude activates brain regions responsible for emotional connections and social bonding, such as the right anterior temporal cortex (how’s that for a mouthful). This activation leads to the release of neurotransmitters like dopamine and serotonin, which foster feelings of happiness and contentment.

Gratitude and Mental Health

Practicing gratitude has tangible mental health benefits. It reduces toxic emotions, alleviates depression, and eases anxiety by enhancing things like empathy. Research shows that individuals who engage in gratitude practices, such as writing thank-you notes, experience long-lasting positive effects on their mental health. Furthermore, during therapeutic processes, incorporating gratitude exercises can accelerate mental health recovery and general wellbeing.

The Social Aspect of Gratitude

Gratitude also plays a significant role in strengthening social relationships. Expressing appreciation to friends, family, and colleagues fosters connections, trust, and loyalty. In the workplace, gratitude encourages a proactive and collaborative environment. Employees who feel appreciated are more committed and productive, and they often contribute proactively to team efforts. Leaders who embody gratitude cultivate stronger, more cohesive teams.

Cultivating Gratitude

There are many simple ways to incorporate gratitude into your daily life. Start by keeping a gratitude journal to acknowledge and appreciate the positive aspects of your life. A study in the Journal of Personality and Social Psychology found that people who keep a gratitude journal – writing down regularly the people and things you’re grateful for and why – have fewer health problems, exercise more, and feel optimistic about their lives than people who don’t. They’re also far less likely to struggle with mental health problems. For some people, counseling helps them learn how to let go of past hurts and start practicing gratitude.

Here’s the Cool Part

When it comes to anxiety and gratitude, it’s an either/or thing for our brains. We can’t feel anxious and intentionally grateful at the same time. Our brains just won’t let us. If you want the fancy explanation, here it is: our brain operates in either a sympathetic (fight or flight) mode or a parasympathetic (rest and digest) mode. The sympathetic modes is what keeps us from being harmed in emergencies. The problem with our modern culture is that most of us don’t take the time needed to let our brain get into its parasympathetic – or resting – mode. So we end up anxious way more often than we should.

Think about that for a minute… you literally cannot feel anxious if you’re intentionally practicing acts of gratitude. Is it worth a few minutes a day to think about and maybe write down even a small thing you’re thankful for? It doesn’t have to be big – some days I’m thankful for coffee or air conditioning. But even the small things combat the fact that our culture is being overrun with both real and perceived anxiety. Maybe there’s a simple solution.