The Power of Gratitude (According to Science)

Robert Emmons is the leading scientific researcher on gratitude. He defines it as an affirmation of goodness. It helps us recognize two things:

First, that there is good in the world. Second, that the sources of this goodness lie outside of us.

That makes gratitude an emotion that strengthens our social bonds.

Sociologist Georg Simmel goes even further. He calls gratitude the moral memory of humankind. It's what moves us to receive, and then to give back.

The research on this topic is extensive. And it points to a resource that can change a lot in your life. Sometimes dramatically.

Buckle up. You'll thank us later!

The Proven Health Benefits of Gratitude

The list of benefits from gratitude exercises is a long one.

Let's start with health. Get ready, because this will blow your mind. Ready?

If you practice gratitude regularly, you'll feel greater well-being and more optimism. You'll experience less anxiety, less neuroticism, and less depression. You'll feel more socially connected and less sensitive to rejection. You'll feel less anger. And you'll sleep better, about 30 minutes more per night than average.

On top of that, you'll be less sensitive to stress. You'll have more good cholesterol and less bad cholesterol. Your creatinine levels will drop, which is a marker of healthy kidney function. Your heart health will improve, and your resting blood pressure will be 12% lower. Oh, and young teens who practice gratitude are 10 times less likely to start smoking.

And the best part? A regular gratitude practice can add 7 years to your life. You'll be 25% happier than average, and your health will be 10% better!

How Gratitude Improves Your Everyday Relationships

A consistent gratitude practice makes you feel more connected to others. It also makes you want to contribute to their well-being. As a result, people see you as warmer. They're more likely to trust you and like you. And that boosts your sense of being “lucky.”

You'll also have 13% fewer conflicts. You'll feel so good that you'll give 20% more time and money than average. That feeds the upward spiral even more: people like you, they trust you, luck follows, and so on. With gratitude, once good things get rolling, there's no stopping them!

Why Gratitude Also Transforms the Workplace

Keep that momentum going. Express your gratitude regularly at work. People will see you as more competent. And that will open doors in your career!

You'll also be 20% more likely to get top ratings in your performance reviews. Even more so if you're still a student!

And of course, since you're competent, trustworthy, and well-liked, you'll earn 7% more on average than peers your age.

Gratitude Around the World: A Universal Path to Happiness

The countries where gratitude runs highest (or at least higher, let's not get carried away) are the United Arab Emirates, India, the Philippines, and South Africa. Where does it run lowest? The Netherlands, the United Kingdom, Denmark, Hungary, and the Czech Republic. Clearly, gray skies don't do Europe any favors…

3 Essential Keys to Practicing Gratitude for Lasting Happiness

• Key #1: gratitude only delivers lasting benefits when you practice it regularly. A one-off moment of thanks feels good in the moment. But it won't do much for your health, relationships, or career over time. Make it a habit, though, and it turbocharges all three. All you have to do is express what fills your heart.
• Key #2: polite phrases aren't enough. If you want this to work, you have to mean it and live it. Gratitude has to come from the heart. It has to be a positive act you feel deep down. It must be real. Otherwise it's an act that smells of mothballs, and people will see right through it. You won't get much back.
• Key #3: listen to the gratitude episode on my podcast, Une Alchimie de l'Éveil. You'll learn more about what the science says. You'll also get practical exercises to put it to work in your life.

After all that, let the skeptics tell us positive psychology is just Care Bears nonsense. Then again, it's hard to change their minds when they earn 7% less, live shorter lives, smoke like chimneys, and come across as unpleasant, sometimes even incompetent! But let's not be unkind. That last shortcut is not backed by science.

Key Takeaways

• An entire branch of positive psychology focuses solely on the effects of gratitude.
• Robert Emmons is the world's leading expert in the field. He's a researcher at the University of California.
• Science has shown that practicing gratitude has measurable benefits for your health, your relationships, and your work.
• To experience these benefits, you need to practice gratitude regularly, embody it, live it fully, and listen to this podcast [Episode 50].

Originally published in French on Konxus Média ↗