Mayo Clinic Health System
  • Patient Online Services
  • Pay Bill Online
  • Request an Appointment
    • Services
    • Providers
    • Locations

      Minnesota

      • Adams
      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Janesville
      • Kenyon
      • Lake City
      • Le Sueur
      • Mankato
      • Montgomery
      • New Prague
      • New Richland
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah
      • Lake Mills

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals
    • COVID-19
    • Request an Appointment
    • Patient Online Services
    • Pay Bills Online
    • Refer a Patient

    Recent Posts

    • Person with Airpod in ear, salt and pepper hair
      Speaking of Health
      Decompress and stabilize: Understanding types of back surgery
      May 20, 2022
    • Young person on tennis court holding tennis racket
      Speaking of Health
      Is it safe for my kid to take supplements?
      May 19, 2022
    • Gas stove open flame
      Speaking of Health
      Ouch! I've burned my hand on a hot pan — now what?
      May 18, 2022
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • COVID-19
    • COVID-19 Vaccine
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Thursday, April 8, 2021

    Can expressing gratitude improve your mental, physical health?

    Writing while seated outdoors

    Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can also decrease depression, anxiety, difficulties with chronic pain and risk of disease.

    If there was a pill that could do this, we'd all be taking it. Our brains are designed to problem-solve rather than appreciate. And we often must override this design to reap the benefits of gratitude.

    What is the right amount of gratitude?

    Simply stated, gratitude should be practiced daily — just as you'd take that magic pill if it existed. Try starting your day by thinking of someone you're grateful for as soon as you wake up. It could be appreciating a friend who sends you funny texts, a teacher who recognizes your child's gifts or the barista who hands you your coffee and shares friendly conversation. Later, thank that person with a text, note or kind word when you see the person.

    Behavior changes biology

    Remember that behavior changes biology. Positive gestures benefit you by releasing oxytocin, a hormone that helps connect people. Some people call it the love hormone. Plus, you'll also benefit the person on the other end of the gesture. After all, who doesn't like to be thanked for their efforts or just for being who they are? Learn how sharing kindness can make you healthier and happier.

    Track your gratitude

    Another idea is to keep a gratitude journal. Set aside some time during your day, perhaps while you are attempting to relax your mind before sleep. Think back on your day and write down the things that went right. Maybe your spouse took care of a household repair, you heard your favorite song on the radio or you saw a double rainbow. You could try writing about the many blessings that you may have started to take for granted, such as having clean water to drink or having certain abilities.

    Our lives are full of reasons to feel thankful. Sometimes we just need to remember to notice them.

    Consider joining Mayo Clinic Health System's Discover Gratitude program to start your kindness journey. The program offers many ideas of how to extend kindness.

    Read more about gratitude:

    • Discover how gratitude creates gratitude.
    • Learn why the art of kindness is good for you.

    Matthew Schumann, Ph.D., is a psychologist in Psychiatry and Psychology at Mayo Clinic.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Behavioral Health
    • Balance your mental and emotional health

    Related Posts

    White birds and clouds on blue background Gratitude challenge participants find new appreciation for life
    Woman wearing glasses, eyes closed and smiling The 4 A's of stress relief
    Family looking at electronic devices while sitting on couch What's your family's digital diet plan?