Grateful for Gratitude: The Psycho-Social Benefits of Gratitude Interventions
“Gratitude is a necessary ingredient for human survival” (Ritu et. al., p. 1232, 2014). Although arguments could be made that connection, trust, satisfaction, or happiness are all far more likely than gratefulness to be necessary for emotional survival, research is now showing that feeling grateful can help build and drastically increase each of these other plausible human needs. The power of positive psychology is astounding and even more interestingly is the power of gratitude. Being grateful, whether for material goods or moments of peace, has been shown to greatly increase overall life satisfaction. Research by Kerr et. al. states that “gratitude and kindness have a place in clinical practice; not just as end states, but as emotional experiences that can stimulate constructive change” (p. 17, 2014) In this paper, I will discuss the impacts of gratitude interventions, and I will share ways to implement gratitude practices into daily life in a meaningful way.
Emmons and Mirsha (2011) are cited in several studies about gratitude. Killen et. al., share Emmons and Mirsha’s definition of gratitude as “an acknowledgement that we have received something of value from others” (p. 948, 2014). Gratitude can be appraised by both self-reported feelings or observations from others of improved happiness and connectedness in community. Gratitude is akin to appreciation; however, gratefulness is often felt with more depth. Gratitude is also often taught as an action, such as saying “thank you,” which is a very simplistic explanation of the interventions. Gratitude in psychological interventions and as a coping mechanism is defined further to include the recognition of the goodness in one’s life, whether tangible or intangible. Gratitude is also a socially felt emotion, and expressing and internalizing gratefulness can help “form, maintain, and strengthen supportive relationships” (Ritu et. al., p.1233, 2014). These are crucial attributes in the healthy development of resilience.
Gratitude interventions have benefits for all social determinants of health. “Gratitude diaries seem to be a cost-effective method of producing beneficial improvements in wellbeing for older adults” (Killen, p. 947, 2014). Gratitude interventions for all ages have been known to improve relationships, sense of self, and overall happiness. Dickens (2017) states: “Gratitude interventions increased feelings of self-reported grateful mood, optimism, physical health, and positive affect” (p. 193). Some studies show that those with low or negative affect pre-intervention may actually fair better and have greater outcomes than those with more positive outlooks at the beginning.
Research suggests that gratitude interventions are successful for all ages. Youth can learn gratefulness, and studies show that gratitude in children increases overall school satisfaction. There is also a direct correlation between school satisfaction and academic and social success (Ritu et. al, p. 1233, 2014). An increase in gratitude, results in an increase in life satisfaction, and an increase in successfulness in both work and education. Gratitude interventions are also often used as a daily coping mechanism for mental illness, as it has been shown to strengthen social functionality, activate participation in activities, and decrease “envy, depression, and materialism” (Ritu et. al., p. 1233, 2014). A study of the effectiveness of gratitude interventions with college aged woman who struggle with eating disorders and body dissatisfaction showed that gratitude interventions create positive self-language that promotes healthy bodies. This study by Wolfe and Patterson, shares that “the gratitude condition had more than twice the number of completers” (p. 331, 2017).
There are three tried and true gratitude interventions that have been replicated in studies by many different groups of researchers. First, counting blessings and gratitude journaling is a simple, uncostly intervention that requires very little support or counselor guidance. This intervention entails writing down things that one is grateful for. Gratitude journaling and counting blessings has resulted in more gratitude and optimism. A marked decrease in negative affect and similarly significant increase in life satisfaction was also concluded. Ritu et. al. explains that “weekly intervention obtained such effects in the long term (up to 5 months later), [where] a daily intervention produced these effects immediately (2 days later)” (p.1234, 2014). What this proves is the effectiveness of the intervention, as well as the power of gratitude even in the short term.
The second intervention is a gratitude letter. This intervention includes the writing of a letter to a person who the individual had never rightfully or properly thanked. Some versions of the intervention include the sharing in person of this letter, while in others, the letter remains unsent. Both versions result in increased optimism, and positive affect.
The third gratitude intervention is the learning of appraisals. This intervention was tested by Froh et. al., (2010) in a classroom setting where children were taught over the course of several weeks about gratitude, and its benefits (Ritu, p.1234, 2014). Youth who experience and participate in this intervention have noticeably increased happiness and life satisfaction for themselves and observed by others. This structured class intervention could be easily added into curriculum to help build a culture of happiness and gratitude through our youth.
Several other gratitude interventions exist including mediation, prayer, and random acts of kindness. Specific interventions to the technological age have emerged. 100 Happy Days is an Instagram challenge where the individual is supposed to post one picture and small caption every day, for 100 days, of things that make them happy. There are very few rules to this gratitude intervention other than one post per day, however, the pictures do not have to include selfies or others. Posts could be as simple as a picture of your morning coffee and that the order was right and quick.
We all spend our lives seeking out happiness. Gratitude allows us to feel whole, happy, content, and thankful for what we have. Gratitude is often used as a tool in the treatment of anxiety, and depressive symptoms. Suicide safety plans also consist of things a person is grateful for as these can help remind them that there is something in their lives that is good. In a study titled “Examining the Psychosocial Pathways Underlying Gratitude Interventions: A Randomized Controlled Trial,” O’Connell et. al. concluded: “actively appreciating things in daily life appears to be effective in enhancing the quality of people’s social relationships, and producing sustained improvements in subjective wellbeing” (p. 2422, 2017). The implementation of gratitude education in early years could help society at large be more trusting and feel connected to a caring community.
References
Dickens, L. R. (2017). Using Gratitude to Promote Positive Change: A Series of Meta-Analyses Investigating the Effectiveness of Gratitude Interventions. Basic & Applied Social Psychology, 39(4), 193–208.
Kerr, S., O’Donovan, A., & Pepping, C. (2015). Can Gratitude and Kindness Interventions Enhance Well-Being in a Clinical Sample? Journal of Happiness Studies, 16(1), 17–36.
Killen, A., & Macaskill, A. (2015). Using a Gratitude Intervention to Enhance Well-Being in Older Adults. Journal of Happiness Studies, 16(4), 947–964.
O’Connell. B. H., O’Shea. D., & Gallagher, S. (2018). Examining Psychosocial Pathways Underlying Gratitude Interventions: A Randomized Controlled Trial. Journal of Happiness Studies, 19(8), 2421–2444.
Ritu, & Anand, M. (2014). Gratitude interventions and its applications in youth. Indian Journal of Health & Wellbeing, 5(10), 1232–1235.
Wolfe, W. L., & Patterson, K. (2017). Comparison of a gratitude-based and cognitive restructuring intervention for body dissatisfaction and dysfunctional eating behavior in college women. Eating Disorders, 25(4), 330–344.
