How to practice gratitude as scientists say it can help you live longer

Laura Hampson
Shot of a young woman having tea and writing in a notebook on the sofa at home gratitude
Gratitude could help you live longer, a study has found. (Getty Images) (LaylaBird via Getty Images)

If you’re a glass half full kind of person, then listen up: a new study has found that this mindset might actually help you live longer.

Scientists in the US have determined that practicing gratitude is linked to longevity after they studied 50,000 older nurses.

While researchers from Harvard TH Chan School of Public Health noted that it wasn’t a case of direct cause and effect, the study did suggest that our physical health could be influenced by a positive mental perspective.

The study, which was conducted over three years, found that those who practiced gratitude were less likely to die from every cause, but cardiovascular disease in particular.

“Promoting healthy ageing is a public health priority, and we hope further studies will improve our understanding of gratitude as a psychological resource for enhancing longevity,” study author, Ying Chen, said.

Lorena Bernal, a certified life coach and founder of the events and coaching platform Live Love Better, says she’s not surprised about the study’s findings.

“Gratitude is a profound feeling that, when genuinely experienced, fills us with love. Love is the most powerful emotion, capable of healing the mind, body, and spirit,” she explains.

“When we embrace gratitude, we essentially envelop our entire being with love, initiating a healing process. Scientifically, this translates into reduced stress, lower blood pressure, and a stronger immune system, all of which contribute to a longer life. While it's wonderful to see studies affirming this, those who practice gratitude regularly can already feel its benefits profoundly.”

I could dance with you forever
Gratitude can fill us with love. (Getty Images) (Hiraman via Getty Images)

Besides the potential to live longer, Bernal says that practicing gratitude can improve most areas of your life.

“It changes how you see and interact with your parents, your children, your siblings, your friends or your partner. It transforms how you view your body, your job, your status,” she explains.

“Imagine that instead of complaining about what is not working, or always wanting more and better, you are thankful and value what is working, or simply thankful for having these aspects in your life, having a partner, parents, and children. This shift in perspective increases the health of all your relationships with others and with yourself, and helps you appreciate each person and each thing. You will feel more content, happy, and joyful, and this positive energy will undoubtedly expand and inspire your environment.”

Chloe Brotheridge, hypnotherapist for anxiety and author of The Anxiety Solution, says that gratitude can also profoundly influence your mental health.

“It's thought that gratitude has numerous benefits, from lowering our risk of depression and anxiety to reducing stress and boosting resilience,” she says. “A meta analysis found that gratitude was associated with lower levels of depression, while another found it can reduce blood pressure.”

A smiling woman sitting at her desk and writing a journal.
Journalling is a good way to practice gratitude. (Getty Images) (FreshSplash via Getty Images)

There are several ways to practice gratitude, these include:

  • Keep a gratitude journal: “Write down three things you're grateful for each day. Being specific helps as you'll be able to think of more things and it doesn't get repetitive,” Brotheridge says.

  • Morning gratitude: Bernal recommends setting aside a few minutes in the morning to think of all the things you are grateful for that day.

  • Switch your mindset: “Every time your mind takes you to a complaint, take control and redirect it to gratitude,” Bernal says.

  • Be appreciative: Brotheridge suggests verbally thanking someone who has positively impacted your life, such as sending them a short text.

  • Take note of challenges: “When you confront a situation that you don’t like, appreciate that your discomfort arises because it doesn't match your expectations,” Bernal says. “Release that expectation and focus on gratitude.”

  • Have a gratitude jar: “Write down the little things you're grateful for day to day and place them in a jar to read later when you need a boost,” Brotheridge says.

Whatever way you decide to practice gratitude, the most important thing is that it becomes a habit.

“Habit stacking can help you stick with a new habit,” Brotheridge explains. “It means pairing a new habit with something you do already. That might look like writing your gratitude list while you drink your morning coffee or putting a note in your gratitude jar when you sit down to work each day.

“With practice, focusing on things we're grateful for can train your mind to look for and notice good things, making your mindset more naturally positive and optimistic.”

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