Is there a Scientific Basis for the Association between Gratitude & Happiness?

Welcome to Edition 7 of the “Joyce Appreciation Corner” and the first in the special series of the in-depth exploration of gratitude and its far-ranging benefits that we introduced in the 6th edition of the newsletter. As promised, in this edition, we’ll focus on the science behind gratitude and happiness as a steppingstone to the wide-ranging benefits we would be exploring in this series.

Oprah Winfrey has been quoted as saying that “The more grateful you become, the more you have to be grateful for.” You may wonder whether this is a mere statement or there’s some underlying foundation supporting it --

Well, come along and let’s begin to dig deeper for answers. I believe the focus on gratitude and happiness is in order since I just stumbled on the World Happiness Report for 2024. This report comes from a Gallop World Poll that asks people to rate their lives on a range of 0-10; zero being the worst and 10 the best possible life, respectively. What stood out for me was the decreasing level of happiness among the younger generation born after 1980 compared to the older generation, especially in North America.

It is important for us to understand that people used to think of gratitude in the realm of a fleeting emotion but scientific studies by the likes of Dr. Robert Emmons in the Positive Psychology Movement have moved gratitude beyond a mere emotion to something deeper with far reaching and long term tangible benefits for mental and physical well-being. Fascinating insights into how practicing gratitude impacts the brain, leading to greater happiness, emotional resilience, and better health have been reported. You may be wondering, “really?” “How can something as simple as expressing thanks or appreciating the little things in life make such a profound difference in our lives for good?

I Invite you to come along with me as we explore the neuroscience behind gratitude, put a spotlight on key studies in this area, and show how practicing gratitude rewires our brain for long-term positivity and resilience.

The Neuroscience of Gratitude

To unravel the “mystery potion” of gratitude, we would need to start with chemical activities in the brain. Are you aware that when we express or experience gratitude for anything, we set off a series of chemical responses in the brain which influence our emotions and behavior? Let’s throw the searchlight on the key brain chemical players here, shall we?

1. Dopamine, frequently dubbed the brain’s “reward” or “feel-good” brain neurotransmitter, plays a key role in how we experience pleasure, motivation, and reward. Practicing gratitude triggers the release of more dopamine, creating a natural high similar to what we experience when we achieve a set goal or receive an award or reward. This reward cycle reinforces the practice of gratitude; the more we express gratitude, the more our brain learns to seek out positive experiences and emotions, creating a feedback loop that enhances our overall happiness. Do you see the basis of Oprah’s quote on gratitude at play here?

2. Serotonin, also known as the “mood stabilizer” is another neurotransmitter that plays a key role in regulating our mood. Higher levels of serotonin are associated with feelings of well-being, contentment, and emotional stability. We have learned that practicing gratitude fosters positivity, making us see our glass always “half-full” instead of “half-empty,” and this boosts more serotonin production, creating a more positive, emotionally stable, and peaceful state. This brings to mind my daughter’s frequent assertion that the one thing she admires about me most is the air of serenity about me, that no matter what the circumstances may be, I appear to be at peace with myself and I thank God for that grace.

3. Oxytocin is commonly dubbed the “love” or “bonding” hormone, helping us build connections, and foster trust in our relationships. Our brain releases oxytocin when we express gratitude to others through words, actions, or gestures, strengthening social bonds and increasing positive feelings like empathy, trust, and compassion. This means that practicing gratitude doesn’t just make us feel good—it also enhances our relationships by creating stronger, more meaningful connections with others. Hence a culture of gratitude in the workplace, home, or community promotes an environment of support and mutual respect, improving overall well-being.

Having looked at the chemical responses of gratitude in the brain, I believe the next logical step is to see whether human observation studies have been done to support these chemical ones.

Key Studies Associating Gratitude and Happiness

Many studies have examined the relationship between gratitude and happiness; there’s now no argument about this association so come along with me as we explore some of the key ones in the field...

We can’t talk about the proven association of gratitude and happiness and the myriad of other positive effects of gratitude without mentioning Dr. Robert Emmons, Professor of Psychology at University of California, Davis whose groundbreaking study with his colleague Dr. Michael McCullough of the University of Miami in 2003, is one of the earliest and the most cited in the field. In their “Counting Blessings versus Burdens” study, they asked participants to keep weekly journals, with one group recording things they were grateful for, another group writing about daily hassles, and a third writing about neutral life events. After ten weeks, the gratitude group reported significantly higher levels of happiness, optimism, and overall life satisfaction compared to the other two groups. Thus, this study showed that gratitude isn’t just a fleeting feeling—it has lasting effects on our overall well-being.

Another interesting study by researchers at UC Berkeley's Greater Good Science Center in 2015 asked half of the study participants who were undergoing mental health counseling to write gratitude letters in addition to their usual counseling therapy. Compared to those who only received counseling, those who wrote gratitude letters reported better mental health and well-being, even months after the experiment ended, providing the evidence that gratitude can have a lasting, positive impact on our emotional health, beyond the immediate benefits.

Then there was the MRI Gratitude Study in 2017 conducted by Drs. Joel Wong and Joshua Brown of Indiana University who used MRI scans to study brain activity when people felt or expressed gratitude. Study participants who had been tasked with writing letters of gratitude showed greater activation in the part of the brain associated with decision-making and learning (the medial prefrontal cortex), even three months after the experiment, suggesting that gratitude can change the way our brain functions, making us more inclined to feel positive emotions over time.

These and other studies in the field have demonstrated beyond any reasonable doubt that gratitude isn’t just a fleeting emotion but a powerful tool for reshaping the way we see and experience the world and interact with the people around us, with long-term benefits for both happiness and mental health and well-being.

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But how does Gratitude Rewire the Brain for Positivity and Resilience?

Let’s be reminded that the answer lies in the brain’s ability to change and adapt in response to new experiences. So practicing gratitude can

1)??? Strengthen the nervous pathways associated with positive emotions including joy, contentment, and satisfaction. With time, these pathways become stronger and more dominant, making it easier for our brain to access positive emotions and experiences, even during challenging times.

?2)??? Gratitude also reduces what is known as the brain’s “negativity bias, “a natural survival mechanism that can lead to chronic stress, anxiety, and dissatisfaction. Through a conscious practice of gratitude, we train our brain to notice positive experiences more easily and thus weaken the hold of negative thought patterns. That’s why it’s rare to find a truly grateful person who finds it difficult to celebrate the achievements of others as if they were their own.

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3)??? Practicing gratitude doesn’t only make us happier but it also increases our resilience in the face of stress and adversity. Studies have shown that people who regularly express gratitude tend to cope better with challenges because of their positive outlook on life in general. Focusing on what we are thankful for, even during difficult times, enables us to better manage stress and bounce back faster from setbacks.

Gratitude the Happiness Booster

It’s easy to overlook gratitude as a simple nicety, but science has shown that it’s much more than that. Gratitude is a tool for well-being, a steppingstone to true happiness, and a buffer against life’s inevitable challenges.

Gratitude is a powerful force that can rewire our brain for greater happiness, positivity, and resilience. By consistently practicing gratitude—whether through journaling, expressing thanks to others, or simply pausing to reflect on what we appreciate in our lives, we create lasting changes in our brain that can lead to a more fulfilling and contented life.

With that said, I’m calling on you as an individual to integrate more gratitude into your life and work routine. I am also calling on families, communities, and organizations of all types and sizes to make a conscious effort to cultivate a culture of gratitude that fosters an environment of belonging for people of all backgrounds, and hence resulting in excellence, higher productivity, resilience, greater engagement, and overall well-being.

Let’s be reminded of what Charles Dickens’ (1812-1870), the English novelist, journalist, and social critic had said about gratitude, “Reflect on your present blessings, on which every man has many, not on your past misfortunes of which all men have some.”

In what ways are you developing gratitude as a way of life? Let’s continue this conversation in the comments.

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Signing off for now with gratitude and deep appreciation,

Yours truly,

?Joyce

The Gratitude Ambassador