Author: Shiyara Dassanayake
PCC | Attorney- at – Law | Life Coach | Corporate Trainer
Do you recall the last time you paused to tell your teammates how greatful you are for their efforts? When was the last time you told your mother you appreciated the delicious meal she prepared? Did you notice the doorman who held the door for you as you walked in to work this morning? Have you paused to reflect on the effort and care poured into those everyday actions which are often taken for granted?
Did you take perhaps just two minutes in your day to reflect on what you are grateful for today? Taking few minutes a day to reflect on what you’re grateful for can have transformative effects not just on your mood but also on you overall wellbeing. It is more than a polite acknowledgment or fleeting feeling—it’s a practice that profoundly impacts your well-being. Science is now uncovering the deep physiological and psychological benefits of gratitude, revealing its transformative power on the brain and heart.
Gratitude and the Brain
The practice of gratitude is a “natural antidepressant”. When you express gratitude or receive it, your brain releases two crucial neurotransmitters: dopamine and serotonin. These chemicals are responsible for feelings of happiness and contentment, acting as mood elevators that enhance emotional resilience. Unlike a fleeting high, the effects of gratitude can create long-lasting neural changes in your brain, paving the way for a more positive and balanced state of mind.
Research demonstrates that consistently practicing gratitude helps strengthen neural pathways associated with emotional regulation. Over time, this rewiring fosters a more naturally grateful and optimistic outlook. It aligns with the adage, “It is not happiness that brings us gratitude. It is gratitude that brings us happiness.”
Gratitude and the Brain: How Gratitude Reinforces Integration
Dr. Dan Siegel’s “hand model” offers a helpful metaphor to understand how gratitude impacts brain function. Picture your hand as your brain:
- The wrist represents the brainstem, responsible for survival instincts.
- The thumb symbolizes the limbic system, where the amygdala resides, processing emotions like fear and arousal.
- The fingers represent the frontal cortex, home to rational thinking, empathy, and moral reasoning.
When we’re calm and centered, these regions of the brain work together seamlessly. However, in moments of stress or fear, the limbic system can hijack the brain, disconnecting the frontal cortex. This is often referred to as “flipping your lid.” Gratitude practices help counteract this by activating the frontal cortex, fostering reintegration and balance. Expressing gratitude shifts the brain’s focus toward positive experiences, helping to deactivate the limbic system’s alarm bells. A study conducted at the University of California, Los Angeles (UCLA) highlights this phenomenon: simply naming an emotion—such as saying, “I’m feeling grateful for my supportive team” activates the frontal cortex and calms the limbic system. Thus, engaging in the practice of gratitude cultivates a sense of inner stability and emotional resilience.
The Heart Connection: Gratitude as Emotional Nourishment
Gratitude isn’t just a mental exercise; it’s a deeply emotional one. When you consciously appreciate the kindness of others or your own efforts, your body responds. Studies have shown that gratitude practices can lower blood pressure, improve heart health, and reduce stress. These physical benefits stem from gratitude’s ability to regulate the nervous system, shifting the body from a state of fight-or-flight to one of rest and recovery.
Cultivating the Practice of Gratitude
Gratitude doesn’t require grand gestures; it’s about finding joy in cultivating small, consistent habits. Here are a few ways to embrace gratitude into your daily life, along with relatable examples:
- Gratitude Journaling: End each day by writing down three things you’re grateful for. Be specific—like the warmth of sunlight streaming through your window during a busy afternoon, offering a brief moment of calm amidst the chaos, or the unexpected kindness of a colleague who stepped in to help lighten your workload.
- Pause to Acknowledge: Before stepping into a team meeting, take a moment to reflect on the trust your team has placed in you. Appreciate the privilege of leading and the chance to work together toward a shared vision.
- Express It Aloud: Tell someone you’re grateful for them and why. A heartfelt expression of gratitude not only boosts your mood but strengthens your relationships.
- Practice Self-Gratitude: Acknowledge your own efforts. For instance, think about a moment when you handled a difficult situation with grace, and thank yourself for showing up.
Why Gratitude Matters in Coaching and Leadership
For coaches and leaders, gratitude is a powerful tool to inspire and connect. It fosters a culture of appreciation, enhancing team morale and collaboration. When leaders express genuine gratitude, they create an environment where individuals feel valued and motivated. Similarly, coaches who practice gratitude can deepen their connection with clients, creating a safe and empathetic space for growth.
The Ripple Effect of Gratitude
Gratitude is more than an individual practice; it’s a ripple that extends outward, influencing those around us. By choosing to see the good in ourselves, others, and the world, we cultivate a mindset of abundance and possibility. This mindset not only transforms our inner landscape but also inspires positive change in our communities.
The science of gratitude reminds us that joy doesn’t come from external circumstances—it flows from within. By consciously practicing gratitude, we can rewire our brains, nurture our hearts, and unlock the profound potential for happiness and connection in our lives. So, take a moment today to pause, reflect, and give thanks—for in that simple act lies the power to transform your life.
To dive deeper into gratitude practices and their benefits, check out this insightful video
https://www.youtube.com/watch?v=LG0COiQBjXA
