The Effects of Gratitude on the Brain: How Thankfulness Shapes Mental Wellness

October 12, 2025 Paula Gurnett, C.C.C.

Gratitude is often seen as a simple act of saying thank you — but science shows it’s much more than that. When we intentionally focus on what we appreciate, we’re not only uplifting our mood — we’re actually changing our brain. Neuroscience and psychology have both shown that gratitude has measurable, lasting effects on brain structure, emotional regulation, and overall mental wellness.

1. Gratitude Rewires the Brain’s Reward System

When we express gratitude, our brain releases dopamine and serotonin — the “feel-good” neurotransmitters responsible for happiness and satisfaction. These are the same chemicals activated by activities like exercise, laughter, and connection. Over time, regularly practicing gratitude strengthens neural pathways in the brain’s reward system, particularly in the ventromedial prefrontal cortex, which helps us experience pleasure and track positive memories.

The more we focus on gratitude, the more our brain learns to look for what’s good — creating a positive feedback loop that naturally improves our outlook on life.

2. Gratitude Calms the Stress Response

In moments of gratitude, brain regions associated with stress and fear — like the amygdala — show decreased activity. This means gratitude can actually calm the body’s fight-or-flight response. Research has found that people who keep gratitude journals or express appreciation regularly show lower levels of the stress hormone cortisol. As a result, they often report better sleep, fewer physical symptoms of stress, and a greater sense of emotional balance.

3. Gratitude Strengthens Emotional Regulation and Resilience

The anterior cingulate cortex and medial prefrontal cortex, which help regulate emotions and empathy, are also activated when we practice gratitude. This activation enhances our ability to manage difficult emotions, shift perspective, and recover from setbacks. Gratitude doesn’t mean ignoring pain — it helps us hold both pain and possibility at the same time. By acknowledging what’s still good, even in hard times, we build resilience and emotional flexibility.

4. Gratitude Deepens Connection and Trust

Neuroscience shows that gratitude lights up brain areas involved in social bonding and moral cognition. When we express appreciation toward others, the brain releases oxytocin, sometimes called the “bonding hormone.” This strengthens trust, empathy, and a sense of closeness in relationships. Regularly expressing gratitude can even help repair relationships, as it reinforces feelings of safety and mutual value.

5. Gratitude and Long-Term Brain Health

Emerging studies suggest that gratitude may contribute to long-term emotional and cognitive health. People who cultivate gratitude often experience lower rates of depression and anxiety, and even show greater overall satisfaction with life. Some researchers propose that gratitude acts as a “neural training tool” — one that teaches the brain to notice abundance rather than lack, and possibility rather than fear.

6. Simple Ways to Cultivate Gratitude

Practicing gratitude doesn’t require big gestures — it’s the consistency that matters most. A few ways to start:

• Keep a gratitude journal: Write down three things you’re thankful for each day.

• Pause to reflect: Before bed or over morning coffee, think of one moment from the day that felt meaningful.

• Express appreciation: Tell someone what you value about them — out loud or in writing.

• Shift perspective: When something difficult happens, ask, “What’s still good here?” or “What is this teaching me?”

Gratitude isn’t just a fleeting emotion — it’s a powerful practice that reshapes how we experience the world. By intentionally focusing on what we appreciate, we train our brains to find balance, joy, and connection more easily. Over time, gratitude becomes more than an act — it becomes a state of mind, one that supports lasting emotional and relational health.