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GRATITUDE
THE SECRET WEAPON TO HAPPINESS
By Antonio Galante BA
NEUROPLASTICITY
In the exploration of the efficacy inherent in the cultivation of gratitude, it is imperative to first acquaint ourselves with the
concept of neuroplasticity — the ability of our brain to change neural patterns, thereby conferring agency over behavioral
adaptations.
Until a couple of decades ago, despite plenty of evidence to the contrary, the ruling paradigm in Neuroscience was that the
brain develops until you are in your early twenties.. A pivotal departure from this entrenched perspective emerged through a
seminal study involving four terminally ill Swedish individuals engaged in the acquisition of a novel skill, specifically, knitting,
during the terminal phase of their lives.Contrary to the erstwhile beliefs, post-mortem examinations revealed the emergence
of neural networks within the cerebral architecture of these individuals. This groundbreaking study thereby substantiates the
assertion that the formation of new neural networks persists until the final moments of life, challenging the erstwhile paradigm
and highlighting the ongoing plasticity of the human brain.
Facilitating
constructive
utilization
of
neuroplasticity
necessitates
heightened cognitive awareness. Upon discerning a behavioral pattern as
beneficial, the fortification thereof involves concentrated attention and daily
repetition. Once we have identified something as unhelpful we can choose
to focus our attention on something else, and the unhelpful pattern
eventually disintegrates. However, this process proves to be more
challenging than its articulation implies.
The brain likes what is familiar, even if it is quite dysfunctional or
destructive. New patterns, even if beneficial, typically evoke initial
discomfort, as the activation of dopamine release—a neurotransmitter
associated with reward and motivation—requires an average of two
weeks. This temporal lag underscores the imperative nature of
perseverance during the transitional phase towards integrating and
reinforcing new, beneficial neural patterns.
ARE THERE “GOOD”
AND “BAD”
PATTERNS ?
No! Whatever we keep repeating gets
stronger, whether that is functional or
dysfunctional. What we stop doing
gets weaker. It is constantly a game
of “use it or lose it”.
THE NEUROTRANSMITTERS
The neurobiological underpinnings of gratitude hold notable significance, primarily attributed to the actions of two pivotal
neurotransmitters, dopamine and serotonin.
Dopamine, acknowledged as the "feel-good" hormone, operates within the brain's reward pathway, orchestrating positive
emotional experiences associated with happiness. Gratitude serves as a trigger for the release of dopamine, instigating a
pleasurable surge that underlies the sought-after feelings of contentment.
Repeated expressions of gratitude lead to the release of serotonin, another neurotransmitter renowned for its moodenhancing properties, as well as its association with willpower and motivation.
You may find that when practicing gratitude, you suddenly feel more motivation to take on tasks in your life, to show people
you love how much you care about them, or to wake up early to start the new day. Serotonin, in this context, emerges as a
linchpin in sustaining a balanced and enduring motivation for life.
The iterative practice of gratitude cultivates a reinforcement of neural connectivity, enhancing the strength and frequency of
neuronal firing. This process resembles the establishment of a neural pathway, wherein increased repetition facilitates ease
of access. Consequently, the cultivation of gratitude manifests as a dynamic interplay between neurochemical processes,
shaping both emotional experiences and the brain's pleasurable responses.
FEELING GROUNDED
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An additional favorable consequence arising from the regular incorporation of gratitude into daily routines is
associated with the redirection of your focus from whats lacking to whats present.
Commonly, individuals engage in the habitual practice of lamenting unmet desires or contemplating
hypothetical scenarios, be they realized or unrealized. The integration of gratitude into daily life engenders
heightened awareness and a deepened appreciation for the current moment, fostering a sense of
groundedness. This transformative process, when viewed holistically, parallels a meditative state—a cognitive
disposition wherein one can disengage and fully immerse oneself in the present moment, ultimately
contributing to the cultivation of contentment.
HOW OTHERS PERCEIVE YOU
The cultivation of gratitude extends its influence to interpersonal dynamics, eliciting perceptible changes in
the perception of individuals by others. The positive aura generated through the practice of gratitude renders
individuals more approachable and predisposed to assisting others, thereby fostering a reciprocal desire for
cooperation and support. The act of expressing gratitude metaphorically constructs a bridge that beckons
others to traverse.
Empirical evidence from three studies substantiates the manifold benefits associated with gratitude practice.
Individuals who engage in regular expressions of gratitude exhibit diminished levels of depression,
heightened impulse control, augmented optimism, and elevated self-esteem. Moreover, this cohort
demonstrates physiological advantages, including reduced blood pressure, lower cortisol levels, and a
bolstered immune system. Intriguingly, amidst various character strengths, gratitude emerges as the most
potent predictor of overall well-being. These findings collectively underscore the far-reaching positive
implications of gratitude not only on individual psychological states but also on the broader spectrum of social
interactions and health outcomes.
JOURNALING
The application of gratitude journaling as a reflective tool, wherein
individuals revisit positive emotions and experiences from the
preceding day, mirrors the process of evoking happy memories and
the associated positive affective states. The recollection of positive
memories triggers the reactivation of the underlying positive emotions
embedded within those memories. Notably, scientific investigations
have elucidated a cascading sequence of positive cognitive processes
engendered by this practice, leading to heightened activity in the
prefrontal cortex.
Specifically, this augmented prefrontal cortex activity serves as an
indicative marker of the release of two pivotal neurotransmitters:
dopamine and serotonin. These neurotransmitters, recognized for their
roles in mood regulation and reward processing, contribute to the
neurochemical basis of the positive emotional states elicited through
gratitude journaling.
MORE
BENEFITS
A study with 1.0000 Swiss adults showed
a correlation between gratitude, exercise
and healthy eating, and that this
correlation got stronger with age.
Another study with adolescent athletes
demonstrated them to be less prone to
burnout and to be more satisfied with
their teams when they were grateful
which would appear to indicate they were
more likely to stay engaged in sport and
exercise.
The delineation of this neurobiological cascade sheds light on the mechanisms through which reflective practices such as
gratitude journaling modulate brain activity and neurotransmitter release, offering insights into the potential therapeutic
implications of such interventions.
SOURCES
https://www.earthresonance.com/blogs/news/gratitude-and-your-brain
https://www.diva-portal.org/smash/get/diva2:949130/FULLTEXT01.pdf
https://www.researchgate.net/profile/Matthew-Smith108/publication/331966723_2nd_Applied_Positive_Psychology_Symposium_Proceedings_of_Presented_Papers/links/5c95abcb299bf11169409f30/2ndApplied-Positive-Psychology-Symposium-Proceedings-of-Presented-Papers.pdf#page=4
https://www.hearsay.org.au/wpcontent/uploads/2018/01/Neuroplasticity_and_Implications_for_Mental_Health.pdf
https://www.whartonhealthcare.org/the_neuroscience_of_gratitude
https://journals.lww.com/nursingmanagement/fulltext/2018/04000/the_power_of_gratitude.12.aspx
https://johnbradley1.medium.com/gratitude-and-the-power-of-the-present-moment-cultivating-mindfulness-and-contentment-through-fed702b53aaa
https://www.psychologytoday.com/us/blog/comfort-gratitude/202104/how-use-gratitude-stay-in-the-present-moment