Gratitude as a path to wellness for mind, body, and soul
- Nov 18
- 3 min read
By Hui Ting Kok
Gratitude is a way of noticing and appreciating the small moments of goodness that exist alongside life’s challenges. Studies show a strong link between gratitude and overall well-being. Practicing gratitude increases positive emotions, happiness, and life satisfaction while reducing negative feelings and symptoms of depression (Cunha et al., 2019). A 2023 meta-analysis by Diniz and colleagues found that individuals who regularly practiced gratitude experienced greater life satisfaction, reported fewer symptoms of anxiety and depression, and showed enhanced resilience and psychological well-being. Gratitude helps train the brain to focus on what’s working, rather than what’s lacking, which over time can lead to improved mood regulation and stress reduction.
When we practice gratitude, we intentionally shift our minds from survival mode to a state of safety and satisfaction. In the therapy room, gratitude serves as a gentle yet powerful tool to calm the nervous system, challenge self-critical thoughts, and offer a new perspective. It’s not about ignoring hardship or life’s challenges, but about developing the mental flexibility to notice what is supportive and meaningful, even in times of difficulty.
One of the practical ways to integrate gratitude into our daily lives is through gratitude journaling. This simple yet effective technique doesn’t require much time or effort, but it has lasting effects on emotional well-being. Writing down things we’re grateful for, whether they’re small pleasures or significant milestones, helps reinforce positive experiences in our brain. Over time, this repetition builds a more resilient and optimistic mindset.
To start, choose a journal (digital or physical) that feels comfortable to you. There’s no perfect format, some people prefer a lined notebook, others find it easier to jot notes on their phone. What matters most is consistency. Begin by setting aside a few minutes at the end of each day to reflect on what went well.
Try these simple prompts:
I am grateful for…
Thank you for…
What I love about my job is…
What I appreciate about (person) is…
My wishes for you are…
Three good things that happened today are…
Your entries can be brief, even a few bullet points. For example:
My partner made me coffee this morning.
I took a quiet walk during lunch time.
I’m grateful for my energy today.
If you’re new to journaling, start by committing to it daily for one or two weeks. The goal isn’t to write great or profound reflections, but to notice patterns of positive things in our lives that often go unnoticed. Over time, you may find that gratitude begins to weave naturally into your thoughts throughout the day. You’ll catch yourself pausing to appreciate the weather, a supportive friend, or even your own efforts in handling a tough situation.
For many of my clients, this simple shift becomes a foundation of emotional regulation. By acknowledging moments of appreciation, they report feeling calmer, more grounded, and less reactive to stress. Gratitude journaling also helps soften self-judgment and improves confidence. Instead of focusing on what they “should” be doing better and how they are not good enough, they learn to recognize what they’re already doing well.
Gratitude is a form of mindfulness. It keeps us in the present moment and reminds us of the abundance that exists, even when life feels difficult. Studies continue to show that gratitude doesn’t just make us happier, it strengthens our resilience, supports mental clarity, and nurtures a healthier body-mind connection. By making gratitude a daily habit, we cultivate not only appreciation, but also vitality.
References:
Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. Frontiers in Psychology, 10, 584. https://doi.org/10.3389/fpsyg.2019.00584
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: A systematic review and meta-analysis. Einstein (São Paulo).
Connect With Hui
Comments