Gratitude Lists

​Benefits of gratitude lists are many
 
Research on gratitude, including the practice of keeping gratitude lists or journals, indicates numerous psychological, physical, and social benefits. Here are some findings based on various studies:
 
Improved Psychological Well-being: - Gratitude journaling has been associated with increased well-being and reduced symptoms of depression and distress.  Individuals who maintain gratitude lists often report higher levels of positive emotions such as joy, love, and optimism.
 
Enhanced Sleep: Writing in a gratitude journal before bed can improve sleep quality and increase sleep duration. This may be due to the reduction in negative thought patterns and ruminations before sleep.
 
Reduced Physical Symptoms: Individuals who regularly practice gratitude report fewer physical symptoms, feel better about their health, and are more likely to engage in healthy behaviors, such as exercising regularly.
 
Increased Resilience: Gratitude can act as a buffer against stress and may enhance resilience against traumatic events. People who regularly express gratitude tend to recover more quickly from adversity and experience less trauma-related distress.
 
Improved Relationships: Expressing gratitude can increase feelings of connectedness and satisfaction in relationships. Couples who regularly express gratitude towards each other report higher levels of relationship satisfaction.  Gratitude can also promote pro-social behavior, making individuals more likely to help others and build social bonds.
 
Enhanced Empathy and Reduced Aggression: People who are more grateful are less likely to retaliate against others, even when given negative feedback. They demonstrate a reduced desire to seek revenge and show increased empathy.
 
Positive Reinforcement: When individuals notice and jot down what they're grateful for, it serves as a form of positive reinforcement. Over time, they may begin to notice and appreciate positive events and moments more, amplifying the beneficial effects of gratitude.
 
Boosted Self-Esteem: Gratitude has been shown to increase self-esteem, potentially by reducing social comparisons. Instead of becoming resentful toward people who have more (a common reaction driven by envy), grateful people can appreciate others' accomplishments.
 
References
 
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.
 
 
 
Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology, 46(2), 213–233.
 
Lyubomirsky, S., Dickerhoof, R., Boehm, J. K., & Sheldon, K. M. (2011). Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being. Emotion, 11(2), 391–402.
 
Toepfer, S. M., Cichy, K., & Peters, P. (2012). Letters of Gratitude: Further Evidence for Author Benefits. Journal of Happiness Studies, 13(1), 187-201.
 
Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and happiness: Development of a measure of gratitude and relationships with subjective well-being. Social Behavior and Personality: an international journal, 31(5), 431-451.
 
Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455-469.
 
Wood, A. M., Maltby, J., Stewart, N., & Joseph, S. (2008). Conceptualizing gratitude and appreciation as a unitary personality trait. Personality and Individual Differences, 44(3), 621-632.
 
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.
 
Emmons, R. A., & Mishra, A. (2011). Why gratitude enhances well-being: What we know, what we need to know. In Designing positive psychology (pp. 248-262). Oxford University Press.