Gratitude Is Good for Your Health
Gratitude. It’s a word we hear constantly—on social media, in wellness articles, and from self-help gurus. But if you’re stuck in a toxic work environment, dealing with financial stress, or navigating personal challenges, gratitude might feel like an overused platitude.
How can you feel grateful when life seems misaligned with your values, and your energy is drained by obligations that feel suffocating? The truth is, gratitude isn’t about ignoring the tough stuff; it’s about shifting your focus to strengthen your resilience and focus on Deep Health.
Here’s how gratitude ties into your health and how to make it work for you, even when the odds feel stacked against you.
What Gratitude Does for Your Health
Gratitude is more than a feel-good emotion—it’s a scientifically-backed tool for improving your overall well-being. Research shows that gratitude can:
Lower stress levels: By shifting focus from what’s wrong to what’s right, gratitude reduces cortisol levels, helping you better manage stress.
Improve mental health: Gratitude practices are linked to reduced symptoms of anxiety and depression.
Boost physical health: Grateful individuals tend to have stronger immune systems and better cardiovascular health.
Enhance relationships: Expressing appreciation can deepen bonds and foster a greater sense of connection.
These benefits align with the pillars of Deep Health—not just physical wellness, but also mental, emotional, social, and existential health.
When Gratitude Feels Forced or Out of Reach
Gratitude shouldn’t feel like a requirement. In fact, being told to “be grateful” while dealing with mistreatment or misalignment personally or professionally can feel like a slap in the face. Forced gratitude can veer into toxic positivity, invalidating the real challenges you’re facing.
If you feel like gratitude is out of reach, start by acknowledging what’s tough. Name your stressors or disappointments—it’s okay to feel angry, frustrated, or stuck. Gratitude is not about denying those emotions; it’s about finding balance so that the negatives don’t completely overshadow your life.
How to Cultivate Gratitude in Tough Times
When life feels heavy, and you’re overwhelmed by work stress, financial pressure, or personal challenges, gratitude can seem like a luxury you can’t afford. It’s not about plastering on a smile or ignoring your struggles. Instead, gratitude is about finding clarity—identifying small moments of meaning amidst chaos. Think of it as a mental reset that helps you shift focus without invalidating your hardships.
If you’re struggling to access gratitude, it doesn’t mean you’re failing; it means life has been demanding. The key is to approach it as a gradual process, one that fits the realities of your circumstances.
If gratitude feels distant, here are realistic ways to tap into it without ignoring your challenges:
1. Start Small and Concrete
You don’t have to be grateful for big, sweeping things. Instead, focus on tangible, everyday positives:
A co-worker who had your back during a tough meeting.
A moment of calm with a cup of coffee.
A great playlist that kept you motivated during a workout.
These small acknowledgments build a foundation for deeper gratitude over time.
2. Look for “Gratitude Anchors”
Identify people, activities, or routines that consistently bring you comfort or joy. Maybe it’s a trusted friend, your dog’s excitement when you come home, or a favorite hobby. These anchors can remind you that not everything in your life is misaligned.
3. Journal with Balance
If journaling feels like a chore, try this: write down one thing you’re grateful for, one challenge you’re facing, and one thing you’re looking forward to. This approach lets you honor both the good and the difficult, making gratitude feel more authentic.
4. Create Distance from the Source of Stress
If work feels misaligned with your values, focus on aspects of your life outside of work that resonate with your principles. This might include volunteering, spending time in nature, or reconnecting with a hobby. Gratitude doesn’t have to come from every corner of your life—it can exist where alignment is strongest.
5. Seek Gratitude in Growth
Reflect on what you’ve learned or how you’ve grown through tough situations. For example, if a toxic job has taught you the importance of boundaries, that’s a meaningful takeaway to appreciate.
The Importance of Alignment with Values
Gratitude is most powerful when it reflects and reinforces your core values—the principles that define what truly matters in your life. These values act as your internal compass, guiding your decisions and shaping your sense of purpose. When your daily actions, work, or relationships align with these values, gratitude flows naturally. But when there’s a disconnect—when you’re stuck in a job that feels meaningless or pressured into tasks that violate your boundaries—it can feel impossible to summon authentic gratitude.
If you’re feeling misaligned, it’s worth exploring where that dissonance stems from. Are your work demands pulling you away from family or personal growth? Are you engaging in routines or relationships that conflict with your sense of integrity? Addressing these misalignments might feel daunting, but doing so creates space for deeper fulfillment and gratitude. It’s about aligning your gratitude not just to what you have, but to who you are and what you stand for.
If you’re feeling misaligned at work or in life:
Reflect on what truly matters to you.
Take small steps to realign your daily activities with those values.
Seek connections with people or groups who share your values, even if they’re outside your workplace.
Building alignment takes time, but it reinforces gratitude by creating a life that feels authentic and purposeful.
When to Seek Support
If gratitude feels impossible to access, or if your challenges are overwhelming your ability to function, consider reaching out to a coach, therapist, or trusted support network. Professional guidance can help you navigate misalignment and rediscover joy, even in difficult circumstances.
Final Thoughts: Gratitude as a Practice, Not a Cure-All
Gratitude isn’t a magic fix for stress or burnout. It’s a practice—a way to shift your perspective, build resilience, and foster a deeper connection with yourself and others. By starting small and aligning your life with your values, you can unlock the benefits of gratitude, even when times are tough.
This year, let gratitude be less about what you’re “supposed” to feel and more about what helps you reconnect with the best parts of your life.
Article References
The sources cited in the article:
American Heart Association (AHA). "Thankfulness: How Gratitude Can Help Your Health." AHA - Gratitude Can Help Health
Harvard Medical School. “Giving Thanks Can Make Your Happier.” Harvard - Giving Thanks Can Make You Happier
New York Presbyterian (NYP). "How Gratitude Is Good For Your Health." NYP - Gratitude Good For Your Health
National Institutes of Health (NIH). "Practicing Gratitude.” NIH - Practicing Gratitude
The NYTimes (NYT). “Gratitude Really Is Good For You. Here’s What The Science Shows.” NYT - Gratitude Really Is Good For You
Harvard Medical School. “Gratitude Enhances Health, Brings Happiness.” Harvard - Gratitude Enhances Health
CPTSD Foundation. “Must I Be Grateful? Toxic Positivity and Gratitude Shaming.” CPTSD - Gratitude Shaming
Wondermind. “How to Make a Gratitude Practice That Doesn’t Feel Like Toxic Positivity.” Wondermind - Gratitude Practice
