God, I’m Grateful
This weekend was so, so close to perfect. The weather was beautiful, my sweet family spent time together that was both productive and restful, and my son slept through the night… twice! I went to bed and woke up each day overflowing with gratitude.
My family is walking through a tough season right now, so this overflow of gratitude felt really good. Sometimes gratitude can feel strained in challenging seasons, and that’s okay. Life is hard sometimes, but there is always some good to discover. Although I am generally a positive person, I currently have a tendency toward negativity that I am working through with God right now. It feels as if there has been one obstacle after another, and I’m tired.
Regardless, instructions about having a thankful heart and humility are peppered generously throughout the Bible for a reason. We know how important it is to have a grateful, humble heart. Gratitude reaches far beyond how we feel in a moment⸺it also has measurable positive effects on our mental, emotional, and physical health.
Below are five research-backed ways gratitude improves our well-being, although there are many more benefits you can explore further:
1. Gratitude Supports our Mental Health
Research shows that a grateful heart is linked to lower levels of depression and anxiety. Even the simple habit of writing down a few moments you are thankful for can shift attention from negative thought patterns to an increase in life satisfaction (Emmons & McCullough, 2003; Davis et al., 2016; Cregg & Cheavens, 2021).
2. Gratitude Improves Our Sleep
Gratitude has been shown to improve our quality of sleep by calming the mind before bed. When we reflect on what we’re thankful for, no matter how small, we tend to experience fewer anxious thoughts which allows our body to more easily settle and rest (Wood et al., 2009).
3. Gratitude Can Strengthen Relationships
Expressing gratitude can increase trust, connection, and kindness in our relationships. When others feel appreciated, and when we notice the good in those around us, it fosters deeper bonds and a sense of belonging. These are closely tied to long-term relational well-being (Emmons & McCullough, 2003).
4. Gratitude Reduces Daily Stress
Gratitude helps us shift our focus away from ruminating on life’s stressors. This supports healthier emotional regulation and calms the nervous system, reducing feelings of overwhelm and producing greater peace in our lives (Wood et al., 2010).
5. Gratitude Increases Overall Life Satisfaction
Gratitude helps us notice and appreciate the ordinary moments of life, which leads to a deeper level of contentment. Over time, this reshapes how we perceive our experiences and increases long-term satisfaction (Wood et al., 2010; Emmons & McCullough, 2003).
I love when modern research discovers that the timeless instruction from God’s Word truly does align with our well-being. It shows how intentional God is, how intimately He knows us and cares for us, and that His Word never returns void.
A moment of gratitude never goes to waste.
In some cultures, there is a nightly routine referred to as the “closing question.” As you lay down to sleep, ask yourself: “What was the last good thing about my day?” It can be as simple as “the comforting cup of chamomile tea before bed tonight.” It might be a small provision like that cup of tea, a moment you exercised patience, a glimpse of something beautiful, or the strength you showed to persevere through something difficult.
As you do this, your thoughts begin to soften, your body begins to rest, and your heart is reminded of God’s presence and care. Your nervous system rests on this positive reflection of closure and gratitude. Night after night, this simple question can train your soul to notice His goodness, acknowledging that every good thing truly is a gift from Him.
Here is my challenge to you: write down (or think about) ten things you are grateful for right now. Observe how your heart and spirit lighten as you consider this list. In addition to this list, try the closing question before you go to bed tonight.
In seasons of overflow and in seasons of stress, I will continue to see the good and be grateful for what God has done. Gratitude is essential. Gratitude is healthy! He knows us, He knows what we need. What was the last good thing about your day?
Citations
Emmons, R. A., & McCullough, M. E. (2003).Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.https://doi.org/10.1037/0022-3514.84.2.377
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010).Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.https://doi.org/10.1016/j.cpr.2010.03.005
Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009).Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48.https://doi.org/10.1016/j.jpsychores.2008.09.002
Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., Quinn, A., Hook, J. N., Van Tongeren, D. R., & Worthington, E. L. (2016).Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology, 63(1), 20–31.https://doi.org/10.1037/cou0000107
Cregg, D. R., & Cheavens, J. S. (2021).Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies, 22, 413–445.https://doi.org/10.1007/s10902-020-00236-6
