Gratitude is one of the simplest practices there is. It costs nothing, takes only a moment and can be done anywhere. Many people who practise it regularly say it brightens their outlook and helps them feel more connected to the people and world around them.

Research into gratitude has explored links with mood, sleep and relationships, and the findings are encouraging, though gratitude isn’t a treatment for anxiety, depression or any other health condition. Think of it as one gentle practice among many that can support your wellbeing.

Fourteen things people often notice

When gratitude becomes a habit, many people describe noticing some of these. Everyone’s experience is different.

  1. More awareness of small, good moments.
  2. A gentler, more hopeful outlook on hard days.
  3. Feeling more connected to friends and family.
  4. Kinder thoughts about themselves.
  5. Less focus on comparing with others.
  6. A sense of calm at the end of the day.
  7. More appreciation for their body and what it does.
  8. Feeling more patient.
  9. Being more likely to help others.
  10. Enjoying ordinary routines a little more.
  11. Recovering a little more easily from setbacks.
  12. Feeling more content with what they have.
  13. Noticing beauty in nature more often.
  14. Warmer relationships, through saying thank you more often.

Gratitude isn’t forced positivity

Gratitude doesn’t mean pretending everything is fine. You can be grateful for a friend’s kindness and still feel sad about a loss. It simply widens the view so the hard things aren’t the only things you see.

A simple practice

Each evening, write down one or two things you’re grateful for. Make them specific: “the warm bread at lunch” rather than “food”. On difficult days, something very small counts.

When you need more support

If you’ve been feeling low or anxious for a while, gratitude alone may not be enough, and that’s okay. Please reach out for support; you don’t have to carry it alone.

How little is enough

One specific thank-you a day, in a notebook or out loud. Try it for a week and see what you notice.

For more, read 3 gratitude rituals for joy and wonderment.

There’s more along these lines on the Guides page.