The Power of Gratitude
““If you only have five minutes to spare today, spend them in gratitude.”
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Some people can be put off by wellness rituals.
They may think they’re too “woo-woo” or spiritual, but in fact, these practices can have a profound impact on our health. I’m currently in the middle of writing another blog post on this subject, but today, I want to talk about gratitude and the benefits it has on our mind and body.
It all started when I was 25—I got a tattoo that reads “truly blessed.” Now, at 40, gratitude has become a long-standing practice in my life. While my understanding of it has evolved over the years, that tattoo remains a steady reminder of the blessings I cherish. In the past, it helped me appreciate the incredible family and friends who supported me through challenging moments, but now I use gratitude as a daily ritual, not just something I turn to during tough times.
From my many years of practicing gratitude, I truly believe it’s one of the most powerful and profound things you can do. Practicing gratitude helps shift our focus away from negative thoughts and emotions, and instead helps us to see the good in our lives. It can improve our mental health, reduce stress, and enhance our overall sense of fulfilment.
It's important to note that practicing gratitude doesn't mean ignoring the challenges and difficulties we face in life. Rather, it means approaching those challenges with a mindset of resilience and positivity—and recognizing that even in the darkest of moments, there is always something to be grateful for.
Here’s the science bit behind gratitude:
Gratitude is more than just a “feel-good” concept—it’s backed by science.
When we practice gratitude with genuine emotion, it stimulates the release of dopamine and serotonin—neurotransmitters that regulate mood and promote well-being. That warm feeling in your chest or spontaneous smile? That’s your brain lighting up with positivity.
Research published in the Journal of Psychosomatic Research shows that regular gratitude practice can:
Lower blood pressure
Improve sleep quality
Reduce symptoms of illness
Enhance overall mental health
Gratitude also reduces cortisol, the stress hormone, helping the body enter a relaxed, healing state. According to Dr. Robert Emmons, a leading gratitude researcher, consistent practice can even strengthen the immune system and reduce symptoms of depression and pain.
How I Practice Gratitude
I now practice gratitude twice a day—in the morning and evening.
Morning Practice
During my morning dog walk with Luna, I run through a mental list of things I’m grateful for. It’s the perfect combination: movement, fresh air, and a gratitude ritual that sets a positive tone for the day.
Here’s a little example of a recent morning list:
I’m grateful for being woken up at 5am by my daughter in a space outfit—it scared the life out of me, but now we’ve got a funny memory to laugh about.
I’m grateful for waking up healthy and well.
I’m grateful for this peaceful walk in nature, hearing the birds sing.
Evening Practice
I light our GRATITUDE candle (of course!). The essential oil blend has mood-boosting, uplifting effects that help bring a sense of happiness and fulfilment. I go through a little list of things I’m grateful for from the day. I write these down in our GRATITUDE notebook—or, if I’m completely exhausted, I’ll do it in my head once I get into bed.
Now, I’m going to be completely honest—quite often, I fall asleep halfway through doing this. But I don’t think that’s a bad thing at all. My little evening gratitude routine helps me relax and drift off into a peaceful sleep filled with positive thoughts, which is perfect for the subconscious mind. For anything that didn’t quite make the list that night, I just add it to my morning session.
Make Gratitude Your Own
There’s no right or wrong way to practice gratitude. Find what works for you. Start small—maybe once a day for a week—and notice how it shifts your mood, your perspective, your reactions, and even your mental and physical health.
Gratitude isn’t just about being positive—it’s about being present. Noticing the good, even when life feels messy or imperfect.
Let’s Share
I’d love to hear how you practice gratitude and what impact it’s had on your life. Share your thoughts in the comments below—it’s always inspiring to hear from others on this journey.
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‘Gratitude is like a magnet, the more grateful you are, the more you will receive to be grateful for’ Iyanla Vanzant