The Science of Gratitude: How Positive Thoughts Change The Brain

January 4, 2024 Kelly Aiello

First, I’d like to wish each and every one of you a Happy New Year!

I know many people do not look forward to the holidays and can’t conceive of looking forward to better things in the new year. For some, the new year brings disappointment and only serves as a reminder of failed past resolutions and unattained goals.

But what if it didn’t have to be this way?

What if we ditched the resolutions and started looking to neuro-science for answers?

Even better, what if we used that evidence to our advantage by rewiring our brains? Let me explain.

I’m not a big fan of New Year’s Resolutions. Just like “diets,” resolutions are often short-lived and unsustainable. And when we slip, it leads to disappointment.

We often create such high expectations for ourselves. We think of all the ways in which we are disappointed in life, all the things that went wrong, and all the things we want to change. Usually, that disappointment is with ourselves or revolves around our lives.

Now, more than ever before, we are inundated with many different recommendations that come at us from every direction. We think, “Oh, I should try that.” Or “Wow, I really should start doing that.”

How often have you heard about a new health trend then think that’s exactly what you need? Is his the missing piece of the puzzle for you?

Every time we think this way and don’t follow through, it leaves us feeling a little more disappointed with ourselves.

That is not my hope for you!

Instead, I’d like to open the new year with one word - gratitude.

Moreover, I’d like to share with you what happens in the brain when we have thoughts of gratitude and why it can be so challenging to think positively.

Now, please - don’t get me wrong - I’m not saying that life is perfect or easy. I’m not dismissing the desperation and hardships that many people are experiencing around the globe. All I aim to do is educate you about the power gratitude can have and what that may look like for you. And, if you are open to it, I’ll offer a few key questions for you to think about to help get you started implementing some gratitude in your life.

What is Gratitude?

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Gratitude means something different to each of us.

But simply put, gratitude is an emotion. It’s similar to thankfulness, appreciation, or happiness. It typically involves acknowledging and showing appreciation for something in life that’s meaningful to you or that you value.

Gratitude is also a character trait - a strength that can grow through awareness and practice.

And because there are many different thoughts and views of what gratitude looks like and how best to practice it, there is no script to follow. There is not one way to express gratitude. For some, it may be a nightly journal where they write down 3 things they are grateful for that day. For others, it may mean actively looking for the good in each and every day or situation. And yet for others, gratitude may be a verbal expression aimed at someone else.

Regardless of how a person practices gratitude and how cheesy it may sound to some, research has proven that the benefits of cultivating gratitude are very real.

Our Brain’s Negativity Bias

This may come as a surprise, but our brains are hard-wired to seek out and remember negative experiences.

If you’ve ever gotten stuck on a negative thought or replayed a traumatic experience over and over again, then you understand what I mean.

Many of us know how easy it is to get distracted by the horrible news around the world or get stuck on the negative. But have you ever wondered why that is?

Why are our brains designed to ruminate on the negative and forget the positive?

Well, it all has to do with our innate survival mode.

Through millions of years of evolution, our brains have adopted a negativity bias to keep up alive. If we’re confronted with a life-threatening situation (enter bear encounter or raging tiger here), and we survived to live another day, that experience has been programmed in our brain forever. This way, if a similar situation happens again, we’d know exactly what to do in order to survive. That’s why our brains are wired to pay attention to the negative.

When times are good, and things are going well, we don’t tend to remember that. Though we enjoy these moments and how good they feel at the time, our brain has no need to recall them. But if something bad happens that might put our life in danger, we must remember how to avoid it. If we don’t, it may mean the end of our existence next time.

This was a much-needed survival mechanism of the past.

But fast forward to present-day times. Our brains still use many of the same survival skills they learned to keep us safe, but with a different focus on the types of threats we’re faced with.

Today, the threats to our emotional and mental health are much greater than any threats to our physical survival (for the most part). These are the threats we’re being inundated with daily - threats to our mental health and emotional wellbeing.

In order to continue to survive, the brain is constantly on the lookout for any problems or dangerous situations that may put our life at risk. That’s why we’re programmed to prioritize bad experiences and are hard-wired to seek out the negative. In the process, we forget about the positive.

One thing that can help deprogram some of that negativity, is to bring in more gratitude. We must give intentional time to think about the positive things around us. Remember - the brain is designed to forget about them. So, we have to go out of our way to pay attention to positive experiences.

Starting a gratitude practice and being actively on the hunt for good things in our life, can make a big overall difference.

When we do, it changes what’s possible. Our energy changes. And rather than focusing on the negative (as the brain is designed to do), we’ll start to seek out the good.

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The Power of Gratitude: 6 Benefits of Positive Thinking

When we start actively looking around for positive things in life, many changes occur in the brain, and positive results appear.

First, the brain starts to rewire itself.

Neuroscience has shown that practicing gratitude can lead to significant changes in the brain. The human brain’s remarkable capacity for neuroplasticity allows it to adapt and reorganize based on experiences and thoughts. Regular expressions of gratitude can create neural pathways that strengthen or reinforce positive thinking, making it more likely for the brain to default to a positive outlook over time. Over time, this rewiring can lead to a more optimistic default mindset.

Second, gratitude can boost neurotransmitters.

Gratitude has been linked to the release of two neurotransmitters in particular - dopamine and serotonin. These are often called our “feel-good” chemicals because they play a crucial role in regulating mood and emotions, which contribute to an overall sense of wellbeing.

By cultivating a gratitude mindset, we can increase the production of these neurotransmitters, leading us to a more optimistic outlook on life and a greater sense of wellbeing.

Third, gratitude has been shown to reduce stress.

We all know how detrimental chronic stress is to both our mental and physical health. Gratitude acts as a buffer against stress by promoting a more positive mindset. Studies have shown that when we regularly practice gratitude, we tend to experience lower levels of cortisol, the main stress hormone.

This suggests that gratitude may play a role in reducing stress’s negative impact on both body and mind.

Fourth, gratitude can improve sleep.

Again, we all know how essential quality sleep is for overall health. And gratitude has been linked to improved sleep patterns. Expressing gratitude any of time of day is beneficial, but when we focus on thoughts of appreciation and gratefulness before bed, these types of thoughts can shift our focus away from negative thoughts and worries, to create a more serene mental environment conducive to restful sleep.

Better sleep, in turn, contributes to enhanced cognitive function and improved emotional wellbeing.

Fifth, gratitude can strengthen social bonds.

Yes, gratitude is a social emotion that fosters connection and strengthens relationships. When we express gratitude toward others, not only does it positively impact us as the giver, but it also deepens the bond with the recipient.

Social connections have been consistently associated with better mental health and resilience. Moreover, gratitude can build and maintain meaningful relationships.

Finally, gratitude cultivates resilience.

Positive thinking and thoughts of gratitude contribute to increased psychological resilience. Those who practice gratitude regularly are often better equipped to navigate life’s challenges, enabling them to bounce back more effectively from setbacks. This resilience is linked to a more adaptive response to stressors and is a key factor in promoting mental wellbeing amidst adversity.

Each of these benefits goes to show just how powerful gratitude can be.

It imprints on our DNA, rewires our brains to focus on the good in our lives, and changes our lives (and those around us) for the better. Regular gratitude practice can help you avoid giving up on your journey. Best of all, it’s free, it’s highly effective, and anyone can do it.

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I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

How to Practice Gratitude

In our fast-paced world full of challenges, cultivating gratitude can be a powerful tool for enhancing our mental wellbeing and profoundly affect the brain.

But how can we practice gratitude?

Again, I’m not suggesting we dismiss every problem in life and walk around with blinders on. There are definite hardships in the world and problems we’ll be faced with on a daily basis.

But when we carry around the negative energy of the past, we often don’t expect the future to be any better. When we only see what’s wrong with our life or what’s not possible, we’re only serving to limit our potential. Again, this is why many people don’t reach the goals they set for themselves in the new year.

So, when we repeat past mistakes and continue to get the same results (or lack thereof), perhaps it’s time to try something different.

I encourage you to spend a lifetime in reflection by asking yourself 3 questions as you move into the new year. These questions can help you see that there is good in your life and that you matter. You can review these questions daily, monthly, or simply any time you need a positive reminder.

Question 1: What is something tough or challenging you did this year that you’re proud of or that you want to acknowledge yourself for?

Think about any challenge - no matter how big or small - that you faced and that you made progress on, even if you didn’t fully achieve it. Doing so will remind you that you went though something difficult and you survived. This is especially important for people who are hard on themselves or for those who don’t know how to celebrate their wins. When the brain forgets we made progress toward something, we may dwell the fact we didn’t fully accomplish what we set out to do, leaving us thinking we’re not as strong as we should be. Slowing ourselves down and asking this question is a great way to step into how much power we have (and out of our negativity bias).

Question 2: Who is someone who recently did something for you?

Many people feel alone in the world - they feel they don’t have the support they need in their life. That’s why this question is crucial. Think back to someone who did support you - no matter how grand or tiny the gesture. It could be your partner, a neighbour, a friend, a stranger, a co-worker, or a family member - anyone. Who helped you with something? Who congratulated or encouraged you? Who is someone in your life that did something for you?

It might be challenging at first, but you’ll be surprised at what you remember! Each smile, each gift of time, each gesture, each thing is a reminder that you are not alone.

Question 3: What is something you did for someone else?

Again, no matter how big or small, think about something you did to support someone else. Thinking about this will remind us that we are making an impact in the lives of others. Many of us forget that our life matters. When we forget we’re making a difference, our brain starts to think we don’t matter. So, start paying attention to how you’re making a difference in the lives of others.

Bottom Line

Carving time out for a regular gratitude practice is critical.

It’s a good way to see the beauty in our world and allow it to shine through. When we look ahead and think about what’s next, shifting into a more positive state allows us to shed the negativity bias we’re prone to and project that positivity into the future to embody what we set out to do.

Our subconscious mind is always listening. So if we constantly subject ourself to what’s wrong in the world, we project that into our future.

Sometimes, when there are too many things we “could” or “should” be doing, especially, if we aren’t currently reaching our goals, we get hard on ourselves. We berate ourselves and chalk it up as yet another failure. This attitude leaves us with a sense of lack heading into the new year.

So, let me ask… what do you want to give some love and attention to in the new year?

Many people create a New Year's resolution based on what went wrong over the last year, what they have not achieved, or where they feel they are not enough. But when goals are created based on what hasn’t been working well, we are less likely to make progress.

This is where gratitude comes in.

However it works for you, I encourage you to at least start thinking about the people, things, and events you are grateful for. Then carry this into the new year to support your mental health and wellbeing.

Of course, if you’ve been thinking of creating healthier habits moving forward, and would like support, know that I’m here for you.

As a neuronutritionist, brain health coach and HeartMath practitioner (another great tool to help you express gratitude), I’ll help you unpack what’s currently not working for you, nutritionally, chemically, hormonally, mentally, or emotionally, and provide you with the tools you need to make progress toward your goals - no matter how big or small they may be. Contact me to get started today.

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[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

HappiHuman by Kelly Aiello Nutrition Coach & Brain Health