Week 13 The Science of Gratitude:
How Positive Thinking Affects the Brain

Agenda:

Review last week's class (The Art of Memory)

Presentation

Quiz

This week Homework:

Learn more about gratitude by following the videos on this lesson
Practice some of the ideas on shifting from negative to positive thinking
Try to include one of the gratitude suggestions each day
Consider writing a gratitude letter to someone, and if possible, deliver and read it to them in person
Try the three good things suggestion (don't forget to include why)
Consider a gratitude calendar to build the habit

Recording for this week's lesson on Gratitude

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Quick Links:

Brain HQ site: https://v4.brainhq.com

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Presentation

Quiz

Zoom: Wednesday session (6:30 - 8:30)

Zoom link: https://sdccd-edu.zoom.us/j/9191959460?pwd=OXh0RE9ZTVZTWElTMUQ0ZzAxQzExdz09.

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Introduction to our lesson: The Science of Gratitude

This week, we will explore the incredible power of gratitude and how it can transform our lives and our brains. Gratitude is more than just saying "thank you" — it's about recognizing and appreciating the good things, big and small, that we encounter every day. As we journey through this lesson, we'll discover how cultivating a grateful mindset can enhance our well-being, strengthen our relationships, bring more joy into our lives, and actually change the physical structure and function of our brains.

What is gratitude?

Gratitude is derived from the Latin gratia, meaning grace, graciousness, or gratefulness (Emmons, 2003). It is the act of recognizing and appreciating the positive aspects of our lives. Gratitude involves acknowledging the goodness we receive, whether from other people, nature, or our own experiences.

Dr. Robert Emmons, a leading researcher in the science of gratitude, defines it as having two components: "First, it's an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we've received... The second part of gratitude is figuring out where that goodness comes from. We recognize the sources of this goodness as being outside of ourselves" (Emmons, 2003).

Think of gratitude as a lens through which we view the world. When we put on "gratitude glasses," we begin to notice the abundance around us rather than focusing on what's missing. This shift in perspective has profound effects on our mental, emotional, and even physical well-being.

Video: What are the effects of gratitude? Includes some of the research in this lesson which looks at gratitude in the brain.

Examples in Daily Life:

Appreciating a beautiful sunset
Feeling thankful to a friend who listened when you needed to talk
Being grateful for having clean water to drink
Recognizing the efforts of healthcare workers who care for the community
Appreciating the convenience of modern technology

The mental process of gratitude

Embracing gratitude involves several mental steps that work together to create the full experience (McCullough et al., 2001):

1. Recognition: Identifying and acknowledging the good things we receive. For example, noticing that someone held the door open for you or that the weather is particularly pleasant today.

2. Understanding the source: Recognizing where good things come from, often outside ourselves. This might involve acknowledging that someone went out of their way to help you or that nature provided a beautiful day.

3. Emotional response: Experiencing positive feelings like joy, warmth, or thankfulness. These emotions are an essential part of gratitude, as they help embed the experience in our memory and motivate us to express our appreciation.

4. Reflection and attribution: Thinking about why we received something positive and appreciating the intentions behind it. For instance, reflecting on how a friend chose to spend time with you because they care about you, not because they had to.

5. Expression: Showing our gratitude through words or actions. This could be as simple as saying "thank you" or as elaborate as writing a heartfelt letter of appreciation.

Class Activity (might be done in class)

The Gratitude Circle: In groups of 3-4, take turns completing the sentence: "I'm grateful for ___ because ___." The "because" part is crucial as it helps with the reflection and attribution process. After everyone has shared, discuss how it felt to voice your gratitude and hear others' expressions of thankfulness.

The Brain on Gratitude: How Gratitude Rewires Your Brain

Recent scientific research has revealed fascinating insights into how gratitude affects our brains. Thanks to advanced brain imaging techniques, scientists can now observe the neural activity associated with gratitude and track changes that occur with regular gratitude practice.

Video: "Create an attitude for gratitude". Listen to an inspirational Ted Talk which describes gratitude and how to include it into your life. She provides some of the information below on where in the brain and how gratitude works in the brain.

Neural Mechanisms of Gratitude

1. Activates the Brain's Reward System: When we experience gratitude, it activates the brain's reward pathways, particularly the ventral tegmental area (VTA) and nucleus accumbens. These regions release dopamine, a neurotransmitter that creates feelings of pleasure and reward (Fox et al., 2015). This is the same system that responds to basic rewards like food and social bonding, suggesting that gratitude is a fundamental human experience with deep evolutionary roots.

Dr. Glenn Fox, a neuroscientist who has extensively studied gratitude, found that "gratitude activates brain regions associated with interpersonal bonding and stress relief" (Fox et al., 2015). This suggests that gratitude evolved as a mechanism to strengthen social bonds and build resilience against adversity.

2. Strengthens the Prefrontal Cortex: Regular gratitude practice increases activity in the prefrontal cortex, the area responsible for complex cognitive functions like decision-making, emotional regulation, and attention (Kini et al., 2016). A stronger prefrontal cortex helps us maintain a positive outlook and make better decisions, even in difficult circumstances.

3. Reduces Activity in the Brain's Stress Centers: Gratitude practice has been shown to decrease activity in the amygdala, the brain's alarm system for threats and stress (Mills et al., 2015). When the amygdala is less active, we experience fewer stress responses and can maintain a calmer, more balanced emotional state.

Neuroplasticity and Gratitude

Neuroplasticity, as we have discussed in previous classes, is the brain's ability to form new neural connections throughout life. This means our brains can actually change structure and function based on our experiences and practices.

Gratitude leverages neuroplasticity in powerful ways:

1. Creates New Neural Pathways: Regular gratitude practice creates and strengthens neural pathways associated with positive emotions while weakening those connected to negative ones. As neurologist Dr. Hebb famously said, "Neurons that fire together, wire together" (The Wharton Healthcare Management Alumni Association, 2024). When we repeatedly activate the brain regions involved in gratitude, those connections become stronger and more automatic.

2. Long-term Structural Changes: Research by Dr. Joshua Brown and Dr. Joel Wong (Brown & Wong, 2017) showed that people who practiced gratitude for three weeks exhibited lasting changes in the medial prefrontal cortex, an area involved in learning and decision-making. These changes persisted even months after the gratitude practice ended, suggesting that gratitude can create enduring positive changes in the brain.

3. Develops "HD Gratitude": With practice, we develop what Dr. Glenn Fox calls "HD gratitude", a higher resolution or more detailed experience of gratitude (WHYY, 2019). This means we become more attuned to the subtleties of gratitude, from simple appreciation for small kindnesses to profound gratitude for major life events.

Neuroplasticity in the brain

Example: The Gratitude Journal Effect

In a study by Dr. Richard Davidson, participants who kept a gratitude journal for eight weeks showed increased activity in the medial prefrontal cortex during brain scans. This region is associated with understanding others' perspectives and empathy. Participants also reported improved mood and relationships, demonstrating how a simple practice like this can lead to meaningful brain changes and real-life benefits.

Possible Class Activity:

Brain Mapping Gratitude: Draw a simple outline of a brain on paper. Based on what you've learned, color and label different regions that are activated during gratitude. Then write down one way you could stimulate each region through gratitude practices. Share your "brain maps" with the class and discuss which practices might be most effective for you personally.

Benefits of Gratitude: What Research Reveals

The practice of gratitude offers a remarkable range of benefits that have been documented through extensive scientific research. These benefits span mental, emotional, physical, and social dimensions of well-being.

Mental and Emotional Benefits

1. Enhanced Well-being and Happiness: Multiple studies by Dr. Martin Seligman, the founder of positive psychology, have shown that gratitude interventions significantly increase happiness and life satisfaction (Seligman et al., 2005). In one study, participants who wrote and delivered a gratitude letter reported dramatic increases in happiness that lasted for a month after the exercise.

2. Reduced Symptoms of Depression and Anxiety: Research by Dr. Robert Emmons and Dr. Michael McCullough found that people who kept gratitude journals reported fewer symptoms of depression and anxiety compared to those who recorded hassles or neutral life events (Emmons & McCullough, 2003). The gratitude group also spent more time exercising and reported fewer physical complaints.

3. Improved Emotional Resilience: Grateful individuals demonstrate greater emotional resilience in the face of adversity. A study by Dr. Alex Wood found that gratitude helped buffer people against the negative psychological impact of traumatic events (Wood et al., 2010). This protective effect appears to work by helping people reframe negative experiences in more positive or meaningful ways.

4. Enhanced Self-esteem: Gratitude reduces harmful social comparisons and helps us appreciate our own accomplishments and the support we receive from others. Research by Homan and Hosack (2019) found that gratitude practices led to significant improvements in self-esteem and reduced feelings of inferiority.

Physical Health Benefits

1. Improved Sleep Quality: A study published in the Journal of Psychosomatic Research found that people who kept gratitude journals slept longer and better than those who didn't. They fell asleep more quickly, stayed asleep longer, and felt more refreshed upon waking (Emmons, 2003).

2. Reduced Physical Pain: Gratitude has been linked to lower reports of physical pain and discomfort. One study found that patients who expressed gratitude reported less pain and took fewer pain medications than those who didn't practice gratitude (Yadav, 2015).

3. Strengthened Immune Function: Research suggests that positive emotions, including gratitude, are associated with better immune function. One study found that participants who practiced gratitude had higher levels of immunoglobulin A, an antibody that plays a crucial role in immune function (Mills et al., 2015).

4. Lower Blood Pressure and Better Heart Health: Grateful individuals tend to have lower blood pressure and better heart health overall. In a study of heart failure patients, those who kept gratitude journals showed reduced inflammation markers and improved heart rate variability, both indicators of better cardiovascular health (Mills et al., 2015).

Relationship and Social Benefits

1. Stronger Interpersonal Bonds: Expressing gratitude strengthens relationships by fostering feelings of connection and appreciation. Studies show that couples who regularly express gratitude to each other report greater relationship satisfaction and feel more comfortable expressing concerns about their relationship (Bono & Sender, 2018).

2. Increased Prosocial Behavior: Gratitude motivates prosocial behavior (actions that benefit others). Research by McCullough et al. (2001) found that people who feel grateful are more likely to help others, even when it requires personal sacrifice.

3. Enhanced Empathy and Reduced Aggression: Grateful people show greater empathy and are less likely to retaliate against others, even when given negative feedback. This suggests that gratitude helps us maintain a positive view of others and respond to negativity with understanding rather than aggression (Shah, 2021).

Example: The Hospital Gratitude Study

In a study at a hospital, patients were randomly assigned to three groups: one wrote about things they were grateful for, one about hassles, and one about neutral topics. The gratitude group reported less pain, better sleep, and greater optimism about their recovery. They also exercised more and cooperated better with medical staff, leading to faster recovery times and shorter hospital stays.

How Gratitude Changes the Brain's Response to Negativity

One of the most powerful effects of gratitude is how it changes the way our brains process negative experiences and emotions. Rather than eliminating negativity (which would be unrealistic), gratitude helps us respond to it more effectively.

Shifting Attention from Negative to Positive:

Studies using eye-tracking technology have shown that people who practice gratitude regularly tend to focus less on negative stimuli and more on positive stimuli in their environment (Chowdhury, 2020). This attentional shift happens at the neural level and can become automatic with practice.

The prefrontal cortex, which gratitude helps strengthen, plays a crucial role in directing our attention. As this region becomes more active through gratitude practice, we gain greater control over where we place our mental focus. This doesn't mean ignoring problems but rather choosing not to dwell excessively on negativity.

Breaking Negative Thought Cycles

Our brains have a natural tendency toward negative rumination—repeatedly thinking about problems, mistakes, or disappointments. This tendency, sometimes called the "negativity bias," evolved as a survival mechanism but can undermine our well-being when overactive.

Gratitude interrupts these negative cycles by prompting the brain to consider positive aspects of our experiences (Brain Balance Centers, 2024). This interruption creates space for more balanced thinking and helps prevent a downward spiral of negative emotions.

Reframing Adverse Events

Perhaps most importantly, gratitude helps us reframe adversity by finding meaning or value even in difficult situations. This cognitive reappraisal activates the prefrontal cortex and reduces activity in the amygdala, leading to lower stress and more adaptive responses to challenges (Calm Blog, 2024).

For example, someone who loses their job might focus solely on the loss and uncertainty (triggering stress responses) or might also acknowledge gratitude for the skills they developed, relationships they formed, and the opportunity to pursue a new direction (activating reward centers and promoting resilience).

Example: The Gratitude Visit Study

In a study of people receiving counseling for depression and anxiety, one group was assigned to write and deliver a letter of gratitude to someone who had positively impacted their life but had never been properly thanked. Brain scans taken three months later showed lasting changes in the prefrontal cortex and reduced activity in regions associated with anxiety, even though participants had only completed the gratitude exercise once (Brown & Wong, 2017).

Possible class activity: “Silver Linings” Gratitude challenge. We will split into small breakout groups. The session will begin with each student writing down a minor challenge or difficulty that they recently faced. Including the challenge and one thing they are grateful for that they might not have noticed without the challenge. Then in the groups, students take turns sharing their challenge and the “silver linings” of the challenge. Listeners in the group can help identify additional positive perspectives. At the end we will share insights.

How to Practice Gratitude: Building Your Gratitude Muscles

Like any skill, gratitude can be developed and strengthened with practice. Here are evidence-based strategies for cultivating gratitude in your daily life:

Daily Gratitude Practices

1. Keep a Gratitude Journal: Writing down things you're grateful for has been shown to be one of the most effective gratitude practices. Research by Emmons and McCullough (2003) found that people who wrote down three things they were grateful for each day for 21 days reported significantly higher levels of well-being than control groups.

Practical Tip: For maximum benefit, don't just list items—explain why you're grateful for each one and how it affected you. Be specific rather than general. For example, instead of writing "I'm grateful for my friend," write "I'm grateful that my friend Sarah called to check on me today when I was feeling down."

2. Practice Mindful Gratitude: Mindfulness—paying full attention to the present moment without judgment—enhances gratitude by helping us notice positive aspects of our experience that we might otherwise overlook. Research shows that combining mindfulness and gratitude practices leads to greater benefits than either practice alone (Worthen & Isakson, 2007).

Practical Tip: Set aside 5 minutes each day to mindfully appreciate something ordinary: really taste your morning coffee, fully experience a hot shower, or notice the sensation of sunlight on your skin. Pay attention to all your senses and consciously generate feelings of gratitude for this experience.

3. Express Gratitude to Others: Telling people you're grateful for them benefits both you and the recipient. Studies show that expressing gratitude strengthens relationships and increases feelings of social connection (Bono & Sender, 2018).

Practical Tip: Set a goal to express genuine appreciation to at least one person each day. This could be as simple as thanking a cashier for their cheerful service or as significant as telling a family member specifically how their support has impacted your life.

Deeper Gratitude Practices

1. Write Gratitude Letters: A gratitude letter is a detailed, specific letter expressing thanks to someone who has positively impacted your life but has never been properly thanked. Research by Dr. Martin Seligman (2005) found that writing and delivering a gratitude letter produced the largest positive effect on happiness of any positive psychology intervention they studied.

Practical Tip: Write a 300-word letter to someone who has made a difference in your life. Be specific about what they did and how it affected you. If possible, deliver it in person and read it aloud to them.

2. Gratitude Visits: Similar to gratitude letters but involving an in-person visit where you read your letter of thanks to the recipient. This practice combines the benefits of writing about gratitude with the power of social connection (Seligman, 2005).

Practical Tip: After writing your gratitude letter, arrange to meet with the recipient without telling them the purpose. Read the letter to them face-to-face, allowing both of you to fully experience the emotions that arise.

3. Gratitude Reflection: Taking time to deeply reflect on the good in your life activates and strengthens the neural pathways associated with gratitude. Research shows that even brief periods of gratitude reflection can improve mood and outlook (Wood et al., 2010).

Video: An introduction to a gratitude letter and how to do this.

Practical Tip: Set aside 10 minutes each week for deeper gratitude reflection. Consider questions like: "What experiences am I grateful for this week?" "Who has helped me recently and how?" "What challenges have taught me something valuable?" "What simple pleasures have I enjoyed?"

Overcoming Obstacles to Gratitude

1. Gratitude During Difficult Times Practicing gratitude during challenging periods can be difficult but particularly beneficial. Research shows that gratitude helps build resilience and provides psychological protection during times of stress (Emmons, 2013).

Practical Tip: When facing difficulties, try the "Nevertheless" technique. Acknowledge the challenge, then add "nevertheless" followed by something you can still be grateful for. For example: "I'm struggling with this health issue, nevertheless I'm grateful for the care shown by my medical team."

2. Dealing with Gratitude Resistance Sometimes we resist feeling grateful because it makes us feel vulnerable or indebted. Understanding this resistance can help overcome it (Worthen & Isakson, 2007).

Practical Tip: If you notice resistance to gratitude, gently explore the feelings behind it without judgment. Ask yourself what makes gratitude difficult in this situation and whether shifting your perspective might help.

3. Making Gratitude Authentic For gratitude to benefit our brains and well-being, it needs to be genuine rather than forced. Research shows that authentic gratitude activates brain regions associated with reward and positive emotion more strongly than simulated gratitude (Fox et al., 2015).

Practical Tip: Focus on quality over quantity. It's better to feel deeply grateful for one thing than to superficially list many things without emotional connection.

Discussion Suggestion: The Three Good Things Exercise

One of the most well-researched gratitude practices is the "Three Good Things" exercise developed by Dr. Martin Seligman. Each night before bed, write down three things that went well during the day and why they happened. In studies, people who did this for just one week showed increased happiness and decreased depressive symptoms for up to six months. Think of the day and see if you can come up with three things that went well during the day and why it happened. If we have time, we can use small groups. Otherwise, we will discuss together and share our thoughts.

Building Lasting Gratitude Habits

1. Start Small and Build Gradually: Research on habit formation shows that starting with small, manageable practices increases the likelihood of maintaining them long-term (Miller, 2016). Begin with a simple daily practice, such as noting three things you're grateful for each morning, before adding more complex practices.

2. Link Gratitude to Existing Routines: Connecting new habits to established routines, called "habit stacking," increases the likelihood that they'll stick (Miller, 2016). For example, practice gratitude reflection while drinking your morning coffee or right after brushing your teeth at night.

3. Create Environmental Cues: Visual reminders in your environment can prompt gratitude practice when motivation wanes. Research shows that environmental cues significantly increase habit maintenance (Miller, 2016).

Practical Tip: Place a small symbol or word that represents gratitude on your bathroom mirror, refrigerator, or desk. Every time you see it, pause for a moment of gratitude.

4. Track Your Progress: Recording your gratitude practice creates accountability and allows you to see patterns in what you're grateful for. Studies show that tracking behaviors increases the likelihood of maintaining them (Miller, 2016).

Practical Tip: Create a simple tracking system, such as marking days on a calendar when you complete your gratitude practice or using a journal to record your gratitude entries.

5. Practice Self-Compassion When You Miss Days: Research shows that self-compassion after lapses in habit formation leads to faster resumption of the habit compared to self-criticism (Worthen & Isakson, 2007). Be kind to yourself when you miss days rather than giving up entirely.

Summary

In this lesson, we've discovered how this powerful practice literally changes our brains, enhances our relationships, improves our health, and increases our overall well-being. The science is clear: gratitude is not just a pleasant sentiment but a transformative practice with measurable benefits for every aspect of our lives.

The beauty of gratitude is that it's accessible to everyone, regardless of circumstances. Even small, consistent practices can create significant positive changes over time. As we cultivate gratitude, we're not just counting our blessings, we're actually rewiring our brains to notice and appreciate the good in our lives more readily.

Remember that gratitude is a skill that grows stronger with practice. Like physical exercise, the benefits accumulate over time and can help us build resilience for life's inevitable challenges. By making gratitude a regular part of your life, you're making an investment in your brain health, emotional well-being, and relationships that will continue to pay dividends for years to come.

Works Cited

Bono, G., & Sender, J. T. (2018). How gratitude connects humans to the best in themselves and in others. Research in Human Development, 15(3-4), 224-237.

Brain Balance Centers. (2024). Gratitude and the brain: What is happening? Retrieved from brainbalancecenters.com.

Brown, J., & Wong, J. (2017). How gratitude changes you and your brain. Greater Good Magazine. Retrieved from greatergood.berkeley.edu.

Calm Blog. (2024). The science of gratitude and how it can affect the brain. Retrieved from calm.com/blog.

Chowdhury, M. R. (2020, January 9). Anxiety and Grief. Retrieved from positivepsychology.com: https://positivepsychology.com/neuroscience-of-gratitude

Emmons, R. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 377-389. doi:10.1037/0022-3514.84.2.377

Emmons, R. A. (2013, August). Gratitude as a psychotherapeutic intervention. Retrieved from pubmed.ncbi.nlm.nih.gov: https://pubmed.ncbi.nlm.nih.gov/23775470/

Fox, G. et al. (2015, September 30). Neural correlates of gratitude. Retrieved from frontiersin.org: https://doi.org/10.3389/fpsyg.2015.01491

Homan, K. J., & Hosack, L. L. (2019). Gratitude and the self: Amplifying the good within. Journal of Human Behavior in the Social Environment, 29(7), 874-886.

Kini, P. et al. (2016, March). The effects of gratitude expression on neural activity. Retrieved from pubmed.ncbi.nlm.nih.gov: https://pubmed.ncbi.nlm.nih.gov/26746580/

McCullough, M. E., Kilpatrick, S. D., Emmons, R. A., & Larson, D. B. (2001). Is gratitude a moral affect? Psychological Bulletin, 127(2), 249-266.

Miller, J. (2016, July 8). 8 Ways To Have More Gratitude Every Day. Retrieved from forbes.com: https://www.forbes.com/sites/womensmedia/2016/07/08/8-ways-to-have-more-gratitude-every-day

Mills, P. et al. (2015, March). The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients. Retrieved from ncbi.nlm.nih.gov: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507265/

Seligman, M. E. (2005, July). Positive psychology progress: empirical validation of interventions. Retrieved from pubmed.nih.gov: https://pubmed.ncbi.nlm.nih.gov/16045394/

Shah, S. (2021). Gratitude. In Clinical Perspectives on Psychological and Neurobiological Mechanisms (pp. 103-110).

The Wharton Healthcare Management Alumni Association. (2024). The neuroscience of gratitude. Retrieved from whartonhealthcare.org.

WHYY. (2019). Your brain on gratitude: How a neuroscientist used his research to heal from grief. Retrieved from whyy.org.

Wood, A. et al. (2010, November). Gratitude and well-being: A review and theoretical integration. Retrieved from sciencedirect.com: https://www.sciencedirect.com/science/article/abs/pii/S0272735810000450

Worthen, V., & Isakson, R. L. (2007). The therapeutic value of experiencing and expressing gratitude. Issues in Religion and Psychotherapy, 31, 33-46.

Yadav, V. (2015). Gratitude and its correlate: An empirical study. Indian Journal of Positive Psychology, 6, 453.

Zak, P. et al. (2004, December). The neurobiology of trust. Retrieved from pubmed.ncbi.nlm.nih.gov: https://pubmed.ncbi.nlm.nih.gov/15677415/

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Week 13 The Science of Gratitude: How Positive Thinking Affects the Brain