The Science of Gratitude
The Science of Gratitude
People often tout gratitude as being a solution to many problems. But, is there really science behind it? And, can gratitude really help children? How can we implement gratitude to make a difference?
To start this discussion, I think it helps to know what does gratitude really mean? If you search for the definition of gratitude, you will find many different interpretations. But, the most relatable to me comes from the Cambridge Academic Content Dictionary: “a strong feeling of appreciation to someone or something for what the person has done to help you.” It is recognizing that other peoples’ actions or the simple act of something being present affects your life in a meaningful, long-lasting way. People often use grateful and thankful interchangeably, but they are different. Thankfulness is more of a fleeting experience–someone holds the door open for you, or you thank the waiter for bringing your food. Gratefulness is an emotional response to something or someone who has made a difference in your life.
Gratitude is a growing topic of research for psychologists. One of the preeminent scholars on gratitude is Dr. Robert Emmons from the University of California, Davis. He has studied thousands of people practicing gratitude and has published many papers on the subject. The results are quite impressive, and show that gratitude can have far-reaching benefits.
Other scientists have looked at the effects of gratitude on the brain, its neurotransmitters and the neural pathways. When we express gratitude, dopamine and serotonin are released in our brain, and create the feeling of happiness by activating our amygdala and hippocampus. These neural pathways are strengthened with each grateful experience we have. Ultimately, this becomes a permanent and strong part of our brain with more practice, enabling us to think about things more positively.
I often recommend practicing gratitude for children over age five who worry, experience frequent sadness, or have a negative outlook on things. It can be a simple intervention, and may be even more effective if it is something you do intermittently. Here are a few options for how you can get started:
Create a gratitude journal. Every day for 2 weeks have your child write down or draw 3 things that they are grateful for. These can be large or small, but the goal is just to look for people or things in your life that have positively impacted you.
Say aloud 3 good things that happened. Every day for 2 weeks create a time and place to express gratitude–at the dinner table or part of your bedtime routine works great!
Practice saying thank you. Thank family members, friends, teachers and coaches. This will help build strong relationships, which bolsters self-confidence, sense or purpose, and happiness.
Write a gratitude letter. This can be a helpful exercise if your child is feeling especially down. Have your child think of one person who has said or done something that made a positive impact on them, and write a letter that details that thing that was done, and how that person has impacted their life. It can be very powerful to deliver the letter, but the positive results are also evoked by just writing the letter.
Working on gratitude for just 2 weeks can have long-lasting effects on your child’s thinking–it primes their brain to look for positive things in life. They will likely start doing it, even if it is no longer something you are actively working on together. Not a bad habit to form!
For the month of May, I am going to post one thing on my social media pages that I am grateful for each day. Feel free to join me in this challenge! #31daysofgratitude
