November brings so many wonderful things each year–the start of the holiday season, warm, delicious drinks, comforting foods, and reminders of all that we are thankful for! But what if we extended this November mindset throughout the entire next year?
What most people don’t realize is that gratitude does a lot more than make you feel good in the moment–it triggers actual physiological changes in your body! Research consistently shows that practicing gratitude lowers blood pressure, reduces anxiety, improves sleep, and may even help you live longer! Unlike most health interventions nowadays, this one is completely free and takes less time than brushing your teeth.
The research on gratitude is compelling. Recently, researchers from the Nurses’ Health Study followed 50,000 older-age, female nurses (average age 79) from 2016-2020. They discovered that women who practiced gratitude regularly at baseline didn’t just feel better–they lived longer. Those with the highest gratitude scores had a 9% lower risk of dying from any cause over a three-year period. Several other studies have shown that people with high levels of optimism and gratitude have a 30% lower risk of developing heart disease and stroke. In one fascinating University of California study, heart patients who kept a gratitude journal showed lower inflammation markers and increased heart rate variability–both key indicators of cardiovascular health. Gratitude even impacts day-to-day physical measurements: regular journaling has been linked to lower blood pressure, more regulated breathing, and improved heart rate. Your body literally responds to thankfulness!
So how do you build a sustainable gratitude practice? Start small and stay consistent–just like building any other healthy habit!
- Write down three things you are thankful for each day.
- Keep a simple gratitude journal by your bedside, on your phone, or in your car.
- Send a quick thank-you note (yes, actual handwritten ones!) to someone who’s impacted your life recently.
- Leave a sticky note for a family member or friend with a simple word of encouragement or note of appreciation.
- Practice “savoring exercises” by pausing throughout your day to truly notice and take in the good moments around you–the sunshine on your face, that first sip of coffee, or a much-needed laugh.
- Practice sharing what you’re grateful for at mealtimes with family or friends.
As with any healthy habit, the key is consistency over time. Pick one practice and commit to it for just two weeks–you might be amazed at how quickly you start to see the benefits in your daily life. This month, challenge yourself to move gratitude from a November seasonal practice to a year-round health practice. Your heart, mind, and body will thank you.
Meg Bonner, BSN, RN – NC-BC
Board Certified Nurse Coach
Email: megbonnerrn@gmail.com
https://www.clevelandheartlab.com/blog/a-grateful-heart-leads-to-a-healthy-heart
https://mghpsychnews.org/nurses-health-study-gratitude-increases-longevity
