Gratitude

“Kindness, generousness, gifts, the beauty

of giving and receiving”
Gratitude

• Derived from the Latin concept Gratia

• Defined as “The state of being
appreciative and thankful of blessings
received”
• A sense of happiness and thankfulness in
response to a fortunate happenstance or
tangible gift. Gratitude is both a state and
a trait (Jans-Beken et al., 2020).
Robert Emmons
• In the words of noted University of California-
Davis researcher Robert Emmons (2005,
personal communication)
• Gratitude emerges upon recognizing that one
has obtained a positive outcome from another
individual who behaved in a way that was:
• Costly to him or her
• Valuable to the recipient, and
• Intentionally rendered
 The Benefits of Gratitude
• Research has demonstrated a wide range of benefits
associated with the practice of gratitude, including:

• Improved psychological well-being: Grateful

individuals tend to report higher levels of life satisfaction,
optimism, and lower levels of depression, anxiety, and
stress (Wood, Froh, & Geraghty, 2010).
• Improved physical health: Grateful individuals tend to
engage in healthier behaviors such as regular exercise,
eating a healthy diet, and getting adequate sleep, which
can lead to improved physical health outcomes (Chen,
Wu, & Li, 2018).
• Improved interpersonal relationships:
Gratitude can enhance social connections by
strengthening relationships, promoting prosocial
behaviors, and increasing feelings of empathy
and forgiveness (Algoe, Fredrickson, & Gable,
2013).
• Improved work outcomes: Gratitude can
increase job satisfaction, organizational
commitment, and employee well-being, which
can lead to better work performance (Kooij et al.,
2016).
 The Practice of Gratitude
• The practice of gratitude involves intentionally focusing on and appreciating
positive experiences and expressing thanks to the source of these
experiences. There are several ways to practice gratitude, including:

• Gratitude journaling: This involves regularly writing down things that one
is grateful for and reflecting on them (Emmons & McCullough, 2003).
• Gratitude letters: This involves writing a letter to someone expressing
gratitude for something they have done and delivering it to them in person
(Seligman et al., 2005).
• Gratitude visits: This involves visiting someone in person to express
gratitude for something they have done (Seligman et al., 2005).
• Gratitude prayers or meditations: This involves expressing gratitude
through prayer or meditation (Wood et al., 2010).
Interventions to Increase Gratitude
• There are several interventions that have been
developed to increase gratitude, including:
• Three Good Things: This involves writing down three
things that went well each day and reflecting on why they
went well (Seligman, Steen, Park, & Peterson, 2005).
• Gratitude Visit: This involves writing a letter of gratitude
to someone and then delivering it in person (Seligman et
al., 2005).
• Counting Blessings: This involves reflecting on the
positive things in one's life and writing them down
(Emmons & McCullough, 2003).
Theories related to Gratitude
Here is an overview of some of the different theories related to gratitude:

• I. Evolutionary theory of gratitude

Gratitude as an evolved adaptive response

Role of gratitude in social exchange and reciprocity
Limitations of evolutionary theory in explaining gratitude
• II. Broaden-and-build theory of positive emotions

Positive emotions and their effects on cognition and behavior

Gratitude as a positive emotion that broadens attention and builds resources
Role of gratitude in promoting well-being and resilience
• III. Social exchange theory

Gratitude as a response to perceived benefits received from others

Importance of reciprocity in social exchange relationships
Role of gratitude in maintaining and strengthening social relationships
IV. Attachment theory

• Gratitude as a product of secure attachment and positive social interactions

• Influence of attachment style on experience and expression of gratitude
• Importance of gratitude in promoting secure attachment and positive social
interactions
V. Cognitive appraisal theory

• Role of cognitive appraisal in shaping emotional responses, including

gratitude
• Importance of focusing on positive aspects of a situation or experience
• Role of gratitude in enhancing positive appraisals and promoting well-being
VI. Self-determination theory

• Importance of autonomy, competence, and relatedness for well-being

• Gratitude as a reflection of relatedness and interpersonal connectedness
• Role of gratitude in promoting intrinsic motivation and well-being
• These are just a few examples of the different theories related to gratitude,
each providing a unique perspective on the nature and benefits of gratitude.
Measuring Gratitude

• Listing things
• Themes are obtained from stories of
people
• Measuring gratitude behaviorally
Specific Scales

• Multidimensional Prayer Inventory

(Laird et al., 2004)
Thanksgiving self-report subscale
1. “I offered thanks for specific things”
2. “I express my appreciation for my
circumstances”
3. “I thanked God for things occurring in my
life”
• Two trait-like self-reports:
Gratitude, Resentment & Appreciation Test
(GRAT: Watkins et al., 1998)
Gratitude Questionnaire
(GQ-6: McCllough et al., 2003)
GQ-6 and Correlates
McCllough et al., 2002

• Elevated positive emotions

• Vitality
• Optimism and Hope
• Satisfaction in Life
• Empathy, Sharing, Forgiving, benefiting,
etc.
• Giving one’s time for the benefit of others
• Less concerned with the material goods
Psycho-Physiological
Underpinnings of Gratitude

• Synchrony between EEG and heartbeat in

appreciation
(NcCraty, 2002)
McCraty and Childre (2004)

• Different heart rhythms in frustration and

appreciation
• The grateful heart and the ungrateful heart
Personal Mini-Experiments

• Count your blessings

• Thanking your Heroes
Conclusion
• In conclusion, gratitude is a positive emotion that involves
recognizing and appreciating the positive experiences in one's life
that come from sources outside of themselves.
• Research has shown that the practice of gratitude is associated with
a range of benefits, including improved psychological and physical
health, stronger interpersonal relationships, and better work
outcomes.
• There are several ways to practice gratitude, including gratitude
journaling, gratitude letters, gratitude visits, and gratitude prayers or
meditations.
• In addition, there are several interventions that have been
developed to increase gratitude, such as the Three Good Things
exercise, Gratitude Visit, and Counting Blessings. Overall, gratitude
is a powerful tool that can help individuals lead happier, healthier,
and more fulfilling lives.
Be Thankful Today,
Don’t wait for Tomorrow,
Because Tomorrow may not come