My back yard, on the River Raisin.

Gratitude is greater than bitterness. Thankfulness is better than resentment. 

Colossians 3:15 says:

Let the peace of Christ keep you in tune with each other, in step with each other. None of this going off and doing your own thing. And cultivate thankfulness. Let the Word of Christ—the Message—have the run of the house. Give it plenty of room in your lives. Instruct and direct one another using good common sense. And sing, sing your hearts out to God! Let every detail in your lives—words, actions, whatever—be done in the name of the Master, Jesus, thanking God the Father every step of the way.

A heart of thankfulness positively affects one’s entire being. Many scientific studies confirm this. Here are some of them.

From “Giving Thanks Can Make You Happier” (Harvard Medical School)

• “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”
• Dr. Martin Seligman (University of Pennsylvania) says most studies on showing gratitude to others support an association between gratitude and an individual’s well-being.
• Gratitude can improve relationships. “For example, a study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person but also felt more comfortable expressing concerns about their relationship.”
• Gratitude is associated with emotional maturity.
• “Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier, or thinking they can’t feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.”

Here are some ways to cultivate gratitude on a regular basis.

• Write a thank-you note.
• Thank someone mentally. (“It may help just to think about someone who has done something nice for you, and mentally thank the individual.”)
• Keep a gratitude journal. I make lists of things I am thankful for and carry them with me.
• Count your blessings.
• Pray. “People who are religious can use prayer to cultivate gratitude.”

From “7 Scientifically Proven Benefits of Gratitude that Will Motivate You to Give Thanks Year-Round” (Forbes)

Research reveals that gratitude can have these benefits.

• ·        Gratitude opens the door to more relationships.
• ·        Gratitude improves physical health. “Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences.”
• ·        Gratitude improves psychological health. “Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.”
• ·        Gratitude enhances empathy and reduces aggression. “Grateful people are more likely to behave in a prosocial manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.”
• ·        Grateful people sleep better. “Writing in a gratitude journal improves sleep, according to a 2011 study published inApplied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.”
• ·        Gratitude improves self-esteem.(Acc. to a 2014 study published in the Journal of Applied Sport Psychology.)
• ·        Gratitude increases mental strength. (Acc. to a 2006 study in Behavior Research and Therapy, and a 2003 study in the Journal of Personality and social Psychology.

From “Giving Thanks: The Benefits of Gratitude” (Psychology Today)

Psychologists Robert Emmons and Michael McCullough “point out the benefits of expressing gratitude as ranging from better physical health to improved mental alertness. People who express gratitude also are more likely to offer emotional support to others.”

• “Expressing gratitude in your daily life might even have a protective effect on staving off certain forms of psychological disorders. In a review article published this past March (see below), researchers found that habitually focusing on and appreciating the positive aspects of life is related to a generally higher level of psychological well-being and a lower risk of certain forms of psychopathology.”
• Increase your gratitude-ability by looking for small things to be thankful for.

From “Expanding the Science and Practice of Gratitude” (University of Berkeley)

• It’s easy to take gratitude for granted. “That might be why so many people have dismissed gratitude as simple, obvious, and unworthy of serious attention. But that’s starting to change. Recently scientists have begun to chart a course of research aimed at understanding gratitude and the circumstances in which it flourishes or diminishes.”
• Recent studies on people who practice thankfulness consistently report a number of benefits:
• Stronger immune systems and lower blood pressure;
• Higher levels of positive emotions;
• More joy, optimism, and happiness;
• Acting with more generosity and compassion;
• Feeling less lonely and isolated.

From “Thanksgiving, Gratitude, and Mental Health” (Psychiatry Advisor)

Gratitude can have a positive effect on a person’s emotions in four significant ways.

• First, gratitude magnifies positive emotions by helping us to appreciate the value in something; thus gaining more benefit from it.

• Second, it blocks toxic, negative emotions, such as envy, resentment, and regret – emotions that can destroy happiness.

• Third, gratitude fosters resiliency.

• And lastly, gratitude promotes self worth.

From “5 Proven Health Benefits of Gratitude” (Shape)

• Gratitude is good for your heart. “According to a recent study at the University of California, San Diego, being mindful of the things you’re thankful for each day actually lowers inflammation in the heart and improves rhythm. Researchers looked at a group of adults with existing heart issues and had some keep a gratitude journal. After just two months, they found that the grateful group actually showed improved heart health.”
• ·        You’ll smarten up. “Teens who actively practiced an attitude of gratitude had higher GPAs than their ungrateful counterparts, says research published in the Journal of Happiness Studies.”
• ·         It’s good for your relationships. “Expressing gratitude instead of frustration will do more than just smooth things over—it will actually help your emotional health. Expressing and attitude of gratitude raises levels of empathy and abolishes any desire to get even, found researchers at the University of Kentucky.”
• ·        You’ll sleep more soundly. “ Writing in a gratitude journal before turning in will help you get a longer, deeper night’s sleep, says a study published in Applied Psychology: Health and Well-Being.”
• ·        You’ll have better sex. “Couples who regularly say thank you to their partner feel more connected and more confident, according to a study published in the journal Personal Relationships.”

See also:

• “Thank You. No, Thank You.” (Wall Street Journal)
• “10 Ways to Become More Grateful.” (U. of Berkeley)
• Take the WSJ Gratefulness Test.
• Take the University of Berkeley’s “Gratitude Quiz.”