Gratitude has been praised extensively in recent years as a simple yet powerful practice that enhances well-being, strengthens relationships, and improves mental health. From gratitude journals to apps and guided exercises, the message is clear: cultivating thankfulness can change our lives for the better. But what happens when life feels overwhelmingly stressful, when financial worries, social unrest, or personal hardships cloud our vision? How do we practice gratitude then?
The truth is, gratitude doesn’t always come easily—especially during tough times. Yet, it might be precisely in these moments that gratitude is most needed. Understanding how gratitude works and embracing practical ways to nurture it can provide comfort and resilience when we need it most.
Why Gratitude Can Be Hard, Especially When Life Is Stressful
Human brains are wired to notice threats and dangers more readily than positive things—a phenomenon called the negativity bias. This evolutionary trait helped our ancestors survive by quickly detecting risks. Unfortunately, it also means we often overlook kindness, beauty, or small blessings in our daily lives, particularly when under stress.
Gratitude, by definition, involves recognizing the good that others or the world offer us—acts of kindness, support, or simple moments of joy that come from outside ourselves. It’s not about boasting our own successes but appreciating what is given to us.
When we feel gratitude, it activates positive emotions that improve our happiness, deepen our connections with others, and can even reduce symptoms of depression. But because the negative tends to dominate our attention, actively cultivating gratitude is essential to balance this natural bias.
Two Simple Ways to Cultivate Gratitude Every Day
Research shows that while some people naturally feel more grateful than others, gratitude is also a skill we can strengthen through practice. Here are two accessible methods to bring more gratitude into your life—even during challenging periods.
1. Make a Daily Gratitude List
The idea of journaling gratitude can feel overwhelming or tedious, especially if you’re not used to it. If the word “journal” sounds off-putting, think of it simply as a daily list. At the end of each day, jot down a few things you noticed that brought you joy, comfort, or assistance—no matter how small.
For example:
- A friend checked in on you.
- The neighbor smiled while passing by.
- You enjoyed a delicious meal.
- Someone held the door open for you.
Writing these moments down helps your brain shift focus away from negativity and toward noticing the good. Over time, this habit rewires your perspective, making positive experiences more visible and memorable. While bad news naturally grabs attention (“The market fell again!” or “What will the future hold?”), gratitude lists serve as a deliberate spotlight on positivity that might otherwise be missed.
2. Express Gratitude to Others
Gratitude is not just a feeling—it’s also a gift we give through words and actions. Sharing your appreciation can deepen relationships and uplift both the giver and receiver.
One powerful way is writing a letter of gratitude. Many people find this exercise deeply moving. Students, for example, often write letters to mentors or teachers who impacted their lives, leading to emotional and meaningful exchanges. Expressing thanks in the workplace can foster a sense of belonging and value among colleagues, enhancing morale and well-being.
In a world that can sometimes feel dark or divisive, these acts of acknowledgment remind us and others that we matter—that our kindness and presence make a difference.
The Ripple Effect of Gratitude in Stressful Times
When life feels uncertain or difficult, gratitude may seem like a luxury. But it’s more accurately a tool—an accessible one that can help soothe anxiety and build emotional resilience.
By focusing on the good others bring to our lives, gratitude combats feelings of isolation and helplessness. It encourages us to see connections and kindness amidst challenges. And by expressing our thanks, we not only nurture our own mental health but also brighten someone else’s day.
Gratitude is a simple, cost-effective way to improve well-being—one that anyone can practice, regardless of circumstances.
Final Thoughts: Gratitude as a Lifeline
In times of upheaval, the ability to pause and recognize what is going well may require effort, but it pays profound dividends. Whether through writing a few words at day’s end or telling someone “thank you” from the heart, gratitude grounds us in the present and reminds us that even amidst struggle, good things exist.
As we cultivate this practice, we invite more kindness, hope, and joy into our lives—helping ourselves and those around us to flourish.
Monica Y. Bartlett leads research exploring how positive emotions like gratitude shape our social connections and personal health. Her work inspires practical steps we can all take to live more fulfilled lives.
Try this today: Tonight, write down three things you appreciated that happened today, and consider sharing your thanks with one person who made a difference. Small steps, big impact.