Focusing on Gratitude: Implications for Mental Health

*Mark S. Rye, Kristen R. Schiavo and Anna Tsaligopoulou*

### **Abstract**

This chapter examines positive psychology theories and research findings on how gratitude contributes to happiness and well-being. Two theories are discussed that provide insight into why gratitude enhances well-being (i.e., Broaden-and-Build Theory; Find, Remind, and Bind Theory). Empirical findings are reviewed showing that gratitude relates to lower levels of psychological distress, higher levels of psychological well-being, and better physical health. Benefits of writing-based gratitude interventions such as maintaining gratitude journals and writing gratitude letters are described. Studies showing promising benefits of gratitude across several situations are also addressed (i.e., the workplace, romantic relationships, and aging). Finally, suggestions for enhancing gratitude in one's life are provided along with recommendations for future research.

**Keywords:** gratitude, happiness, well-being, positive psychology, intervention

### **1. Introduction**

Positive psychology examines how human virtues and strengths enable individuals, groups, and organizations to thrive [1, 2]. Research in positive psychology has provided insight into the relationship between virtues and well-being, identified mechanisms that explain these relationships, and revealed how virtue-based interventions can enhance well-being. An example of a virtue that contributes uniquely to happiness and well-being is gratitude. Gratitude has been extolled as a virtue for thousands of years by philosophers and major world religions. However, it is only within the last two decades that psychologists have made a concerted effort to examine gratitude through the lens of science.

Gratitude is both an emotion and a perspective toward life [3]. In order to experience gratitude, one must recognize blessings or benefits that enhance one's life and conclude that the source comes, at least in part, from outside of oneself [4]. The perceived intention behind the gift is an important factor in determining whether gratitude is experienced [5]. Gratitude is more likely to occur when a gift is perceived as having been granted freely and with benevolent intentions [5]. In contrast, gratitude is less likely to occur if a gift is viewed as an attempt to manipulate or to create a feeling of indebtedness. Gratitude is also unlikely to be experienced when people have high levels of narcissism and/or cynicism [6].

Importantly, gratitude does not involve denial of painful experiences [7]. Simply telling someone who is suffering a painful injury or loss that they should be grateful

can be perceived as insensitive and invalidating. Ignoring pain or pretending it does not exist is not likely to be an effective coping strategy. On the other hand, focusing exclusively on one's suffering, without considering the possibility that there are other perspectives, strengthens negative cognitions and rumination that can lead to a depressive mindset. When one is experiencing difficulties, gratitude can expand one's perspective. While painful aspects of the experience may remain, suffering is no longer the sole focus of attention. In the midst of suffering, grateful people often consider ways in which they have gained some measure of comfort, assistance, or insight [7].

This chapter will examine how gratitude relates to happiness and well-being. We will begin by examining two models that provide a theoretical framework for understanding how gratitude impacts well-being (i.e., Broaden-and-Build Theory; Find, Remind, and Bind Theory). Next, we will review empirical findings on the relationship between gratitude and well-being, with a particular focus on gratitude intervention studies. We will subsequently examine the role of gratitude and well-being in the context of several situations including the workplace, romantic relationships, and aging. Finally, we will provide practical strategies for enhancing gratitude in one's life and offer suggestions for future research.
