The question is no longer if gratitude improves mental health – it does. The question is how to practice gratitude to improve mental health. The science of gratitude is vast and convincing. Here are 8 personal and workplace gratitude practices for healthcare professionals, proven to support mental health, overall well-being, and job satisfaction.
Both personal and professional gratitude practices are supported by research as effective means of improving mental health, though they may target different aspects of one’s life and have benefits based on the context in which they are applied. Integrating gratitude practices into both areas can enhance the quality of life, emotional resilience, and satisfaction across all facets of an individual’s life experience and well-being.
The mental health of doctors and healthcare professionals is a critical concern, given the high-stress nature of their work. Research and data have highlighted several ways in which the workplace environment affects their mental health:
- High Rates of Burnout: Doctors and healthcare professionals experience high levels of burnout due to long working hours, high patient loads, emotional strain from patient care, and administrative burdens. Recent data shows a burnout rate of approximately 50% across the healthcare sector in the US, with specific rates of 56% among nurses and 47.3% in physicians.*
- Increased Risk of Depression and Anxiety: The demanding work environment contributes to higher rates of depression and anxiety among healthcare workers. The prevalence of depressive symptoms is reported to be about 28.8% among medical residents, which is higher than in the general population.*
- Stress and Compassion Fatigue: Constant exposure to suffering and death, particularly in specialties like oncology or emergency medicine, can lead to compassion fatigue, a form of emotional distress that negatively affects mental health and job satisfaction. Learn more about compassion fatigue and Vicarious Trauma in Healthcare Professionals.
Given these statistics, integrating gratitude science into the workplace can enhance the well-being of doctors and healthcare professionals. However, because mental health and overall well-being are shaped by various factors beyond the workplace—like personal relationships, physical health, and financial stability—extending gratitude practices into one’s personal and professional life can amplify its benefits.
Continue reading to learn more about the science of gratitude and how to implement both personal and workplace gratitude practices into your daily life more effectively:
If you find this article on gratitude practices for healthcare professionals useful, please share it with a healthcare professional who might benefit from reading it and let us know what you think of this topic in the comment section below.
The Science Behind Gratitude - How Does it Work?
"A thankful heart is not only the greatest virtue, but the parent of all the other virtues."
Throughout history and across cultures, many old sayings and ancient practices have emphasised the importance of being grateful. It wasn’t until the early 2000s, however, that one of the first comprehensive pieces of research specifically designed to explore how practicing gratitude affects one’s mental health and overall well-being was published.
One of the foundational studies in this field was conducted by Robert A. Emmons and Michael E. McCullough, published in 2003. Their paper, “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life” appeared in the Journal of Personality and Social Psychology.* This research began to unveil the extent of gratitude’s impact on our mental health.
Since then, numerous studies in the fields of psychology, neurology, and biology have been undertaken to further understand the role gratitude plays in our lives and overall well-being. So, how does practicing gratitude help improve mental health? Here are a few of the most important findings on the topic so far.
1. Enhances Well-being and Life Satisfaction: Keeping a gratitude journal or expressing thanks, can lead to significant improvements in overall well-being and happiness. People who regularly practice gratitude report feeling more positive emotions and satisfaction with their lives compared to those who don’t (Emmons & McCullough, 2003).
2. Reduction in Stress and Anxiety: Neurological studies suggest gratitude can lower the brain’s stress responses. This is observed through decreased activity in the amygdala, the region of the brain involved in fear and stress responses, during gratitude interventions (Kini, Wong, McInnis, Gabana, & Brown, 2016).
3. Reduced Inflammation and Improved Immune System: A UCLA study has found a link between gratitude and lower levels of inflammation, suggesting that feelings of thankfulness may improve overall health by reducing stress-related brain activity. The study propose that gratitude can lead to behaviours and psychological states that indirectly support immune health (Smith & Pfau, 2021).
4. Strengthened Brain Connectivity and Relationships: Studies have found that gratitude practices can strengthen connectivity within the brain’s networks that regulate social cognition and empathy, suggesting gratitude can enhance one’s capacity for empathy and social bonding (Zahn, Moll, Paiva, Garrido, Krueger, Huey, & Grafman, 2009).
5. Improved Neuroplasticity and Learning: Gratitude practices may contribute to neuroplasticity, the brain’s ability to form and reorganise synaptic connections, particularly in response to learning or experience. Engaging in gratitude exercises can create lasting positive changes in the brain, which may contribute to reduced symptoms of mental health conditions such as depression and anxiety (Liu, et al., 2017).
6. Enhancing Resilience and Sleep Quality: Studies suggest gratitude improves resilience, enabling quicker recovery from stress and trauma by promoting positive experience reframing, and also improves sleep quality via its soothing brain effects, positively affecting mental health (Southwick, Sippel, Krystal, Charney, Mayes, & Pietrzak, 2016; Wood, Joseph, Lloyd, & Atkins, 2009).
Effects of Giving Thanks Vs. Receiving Thanks
Although receiving thanks can make you feel great, giving thanks can make you feel even greater. Moreover, giving thanks is a practice within your control, unlike receiving thanks.
A study conducted by psychologists from the University of Chicago Booth School of Business and Northwestern University Kellogg School of Management involved experiments where participants were given $5 every day for five days and were instructed to spend it either on themselves or on someone else in the same manner each time. The study found that participants who gave to others experienced a sustained level of happiness that did not decline over the days, suggesting the act of giving produced just as much joy on the fifth day as on the first. This research highlights the potential for longer-lasting happiness through acts of giving rather than receiving thanks.*
The benefits of expressing gratitude are not limited to personal happiness but also extend to strengthening relationships. Research shows displaying gratitude can improve connections and relationship satisfaction, including among couples and within other social contexts. For instance, studies have indicated couples who express gratitude towards each other spend more time together and experience improved satisfaction in their relationship, including their sex lives.*
These findings underscore the role gratitude plays not just in enhancing individual well-being but also in enriching relationships, making it a valuable practice in both personal and professional spheres. Below is an overview of gratitude practices backed by the science of gratitude.
4 Personal Gratitude Practices
Gratitude practices in personal life focus on practices that can enhance personal relationships, increase life satisfaction, and improve physical health by reducing stress and promoting healthy activities. Here are four effective personal gratitude practices for you to consider:
- Gratitude Journals: Writing down things for which one is grateful for, typically done daily or weekly, is one of the most studied gratitude practices. It has been shown to increase feelings of happiness, reduce depression, and improve overall well-being (Emmons & McCullough, 2003).
- Gratitude Letters: Writing letters of gratitude to someone and delivering them in person can significantly increase feelings of gratitude and happiness, with effects lasting for weeks or even months after (Seligman, Steen, Park, & Peterson, 2005).
- Gratitude Meditation: Mindfulness practices that focus on cultivating feelings of gratitude, such as meditating on things one is grateful for, have been shown to enhance positive emotions and can lead to improvements in mental health (Shapiro, Schwartz, & Santerre, 2002).
- Gratitude Reflection: Regular reflection on positive experiences and expressing gratitude, either through thought or discussion, can improve one’s outlook and life satisfaction. It rewires our brains to focus on what we are happy about, rather than the opposite.
4 Workplace Gratitude Practices
In professional settings, gratitude practices might focus on appreciating colleagues’ support, recognising achievements at work, and valuing learning opportunities. Such practices can improve job satisfaction, reduce burnout, and foster a positive work environment by enhancing social bonds and support among colleagues. Here are four effective workplace gratitude practices to consider, supported by research from Algoe and Haidt (2009), Emmons and McCullough (2003), and Sansó et al. (2015):
- Gratitude Rounds: Incorporating gratitude rounds into regular team meetings, where team members share what they appreciate about their colleagues or their work, can strengthen team cohesion, improve morale, and reduce feelings of isolation.
- Peer Support Programs: Developing peer support programs that encourage expressions of gratitude and appreciation among peers can help mitigate feelings of inadequacy and isolation, fostering a supportive and positive work environment and reduce burnout.
- Gratitude Training: Offering training on gratitude practices as part of professional development or wellness programs can equip healthcare professionals with tools to manage stress, improve their mental health, and enhance patient care.
- Leadership Involvement: Implementing structured gratitude interventions through the leadership expressing gratitude and recognition for the hard work and dedication of their staff can cultivate a culture of appreciation, improving job satisfaction and reducing turnover.
Do you currently practice any workplace-related or personal gratitude practices for healthcare professionals to support mental health? Thank you for sharing your tips in the comment section below and sending this article to a colleague on social media
How do you practice gratitude to improve mental health?
Did you enjoy the 8 personal and workplace gratitude practices proven to support mental health?
Join our Panel for more
More Practices for Healthcare Professionals to Support Mental Health:
Tackle Your January Blues in 2024: 3 Do’s and 3 Don’ts
Discover 5 science-based reasons behind the January Blues phenomenon and learn how to tackle your January depression. Get practical recommendations on how to feel better by resetting your circadian clock, managing your dopamine levels, and regaining financial stability after the holiday season.
7 Emotional Regulation Strategies for Physicians
Most people go through seasons of emotional turbulence throughout their lives. Coping with these challenges alongside heavy workloads and medical responsibilities as a physician can be even harder. Here are seven emotional regulation strategies and stress relief techniques to help you self-regulate and improve your well-being as a physician.
Do you currently practice any workplace-related or personal gratitude practices for healthcare professionals to support mental health?
