Unwrapping the Power of Gratitude

As the holiday season approaches and Thanksgiving is near, I have been reflecting on one of the most powerful tools in our wellness toolbox: gratitude. In my years of practicing medicine and developing my 6 Pillars of Health program, I've witnessed how the simple act of cultivating thankfulness can transform our lives.

Scripture reminds us of this profound truth: "Give thanks to the Lord, for he is good; his love endures forever." (Psalm 107:1) This verse isn't just a spiritual directive—it's a blueprint for wellness.

The Science Behind Gratitude

Gratitude is far more than just a pleasant emotion—it's a scientifically proven pathway to improved health. Research has consistently shown its impact on our bodies and minds.

As the Apostle Paul wrote to the Thessalonians, "Give thanks in all circumstances" (1 Thessalonians 5:18), modern science is beginning to understand the wisdom of this. A study published in the Journal of Personality and Social Psychology [1] found that people who regularly practiced gratitude experienced:

gularly practiced gratitude experienced:

• Increased overall happiness
• Reduced depressive symptoms
• Improved sleep quality
• Lower stress levels

Another research study from the University of California, Davis revealed that people who kept gratitude journals experienced:

• 25% improvement in physical health
• 20% increase in quality of sleep
• Significant reduction in inflammatory markers 

How Gratitude Transforms Our Health

Physical Wellness

When we experience gratitude, our bodies undergo physiological changes. The practice triggers the release of dopamine and serotonin, neurotransmitters responsible for making us feel good. These neurochemical responses can:

• Boost immune system function
• Lower blood pressure
• Reduce inflammation
• Decrease stress hormones like cortisol

Mental Health

Gratitude acts as a powerful psychological intervention. It:

• Shifts our focus from negative to positive experiences
• Reduces symptoms of anxiety and depression
• Enhances overall emotional resilience
• Improves self-esteem and personal relationships

Practical Steps to Boost Gratitude

1. Gratitude Journaling

Spend 5-10 minutes daily writing three things you're grateful for. These can be simple moments: a warm cup of coffee or tea, a smile from a stranger, or a beautiful sunset.

2. Gratitude Meditation

Dedicate 10 minutes each morning or evening to a gratitude meditation. Close your eyes, take deep breaths, and mentally list things you appreciate.  Give thanks for the people in your life.

3. Express Appreciation

Make a conscious effort to verbally thank people in your life. Send a text, write a note, or simply tell someone how much they mean to you.

4. Gratitude Jar

Create a physical jar where family members can drop notes of gratitude. Review these together during the holiday season or at year's end.

5. Mindful Reflection

Before meals or before sleeping, pause and acknowledge three positive aspects of your day.

Break Free from Comparison

The holiday season can bring the pressure of gift-giving and the tendency to compare ourselves to others. In our social media-driven world, it's easy to feel inadequate when scrolling through seemingly perfect holiday celebrations and expensive gift exchanges. This comparison trap can transform a season of joy into a time of stress and anxiety.

Gratitude offers a powerful antidote to this comparison mindset. When we shift our focus from what we lack to what we have, we create a sense of abundance that is far more valuable than material possessions. The most meaningful gifts aren't about price tags, but about connection, thoughtfulness, and genuine appreciation.

Reframing Gift-Giving Through Gratitude

• Focus on the intention behind the gift, not its monetary value
• Create meaningful, personal gifts that cost little but mean much
• Practice gratitude for the ability to give, regardless of the gift's size
• Communicate openly with loved ones about gift expectations and limitations

Research supports this approach. A study in the Journal of Happiness Research found that individuals who prioritized experiences and meaningful connections over material possessions reported higher levels of life satisfaction and reduced financial stress.

Remember: Gratitude transforms the narrative from "I can't afford" to "I'm grateful for the opportunity to show I care."

The Thanksgiving Connection

Thanksgiving offers a beautiful time to practice gratitude. Beyond the delicious meals and family gatherings, it's an opportunity to intentionally recognize our blessings. This tradition of pausing to give thanks isn't just a social custom—it's a powerful wellness practice.

A Final Thought

Gratitude isn't about ignoring life's challenges. It's about choosing to see the light, even in darkness. As Philippians 4:6-7 reminds us, "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

This holiday season, try to focus on gratitude not as an emotion that comes and goes, but as a practice. Your body, mind, and spirit will thank you.

Wishing you health, healing, and heartfelt gratitude,

Dr. Deepa

For an in-depth discussion on the power of gratitude, check out this podcast: A Posture of Thankfulness: How to Make Gratitude a Habit with Dr. Joe Parambil

Research References

1. 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. Link to Study
2. Jackowska, M., et al. (2015). The impact of a brief gratitude intervention on subjective well-being, biology, and emotional responses during acute psychological stress. Psychoneuroendocrinology, 52, 295-304. Link to Study