According to the American Psychological Association’s Stress in America 2022 survey, around 34% of adults report that stress feels overwhelming most days. Globally, the picture isn’t much brighter. A recent Gallup survey found that 41% of adults across 122 countries experience significant stress daily.1
Chronic stress can have serious consequences, affecting both mental and physical health. It may lead to mood and anxiety disorders, sleep issues, difficulty concentrating, and an overall decline in well-being. Alarmingly, research connects stress to some of the leading causes of death in America, including cancer, heart disease, and accidental injuries.2, 3
I’ve found a simple yet powerful tool that can help combat stress: gratitude, or what I like to call vitamin G. Practicing gratitude regularly can serve as a natural antidote to stress, working wonders to boost your mental and physical health.
Why Gratitude Works Wonders
Gratitude is more than just a polite expression—it’s a transformative practice that profoundly impacts mental and physical health. Science shows that dedicating just 15 minutes a day to gratitude can significantly improve mental wellness by reducing symptoms of depression and anxiety and fostering a more positive outlook.
Practicing gratitude triggers the release of key brain chemicals like dopamine and serotonin.4, 5 Dopamine provides that warm, satisfying feeling of pleasure, while serotonin acts as a natural mood booster, lifting your spirits and promoting overall happiness.
Practicing gratitude offers real physical benefits, too. It can help lower your blood pressure, regulate your breathing, and activate your body’s relaxation response. These effects are crucial because they promote heart health, reduce stress, and improve overall well-being.
Gratitude can also enhance your immune system and even improve your sleep quality.6, 7
Gratitude All Day Long: My GAM Formula
Fortunately, there are easy ways to weave gratitude into your daily routine. It just takes a little reminder to make it a habit. Starting your day with gratitude is powerful, and mealtimes are perfect for reflecting on what you’re thankful for. But don’t stop there—practice gratitude at different moments. Ending your day with gratitude can also improve your sleep and overall well-being.
For me, gratitude is just as important as eating well and staying active. To help you maintain this practice all day, I’ve created a simple acronym: GAM—Gratitude, Appreciation, and Miracles.
Vitamin G Dose 1: Start Your Day with Gratitude
Mornings can be hectic, whether you’re juggling tasks at home or battling rush hour traffic. But even with a busy schedule, taking just a few minutes to express gratitude can set a positive tone for your day. As soon as you wake up, grab your journal (and maybe a cup of your favorite organic dark roast or green tea) and jot down three things you’re thankful for. You could also speak them aloud or share them with a friend, but writing them down in a journal helps reinforce the feeling.
Sometimes, I like to think big and be grateful for something extraordinary, like the opportunity to pursue my passion or the love of my family. But everything counts—whether it’s a peaceful walk with your dog, your partner bringing you coffee just how you like it, the warmth of a towel after a shower, or the satisfaction of starting your day with a healthy breakfast.
Vitamin G Dose 2: Appreciate Throughout the Day
Practicing gratitude isn’t something you do once and forget about. It’s more like meditation. You don’t just meditate for 20 minutes in the morning and move on. You carry that sense of calm and focus with you throughout the day.
I want you to approach gratitude the same way. When stress or anxiety starts to creep in, pause and think about something or someone you appreciate. This simple act can instantly lift your mood and may even brighten someone else’s day if you share it with them.
Here are some simple ways to show appreciation during your day:
- Send a text or call to tell someone how much they mean to you.
- Write a thank-you note to someone kind or supportive.
- Donate to a charity you care about.
- Pay for the person behind you in line at the coffee shop or grocery store.
- Compliment a stranger on something you genuinely like about them.
- Acknowledge the efforts of your barista, server, or cashier with a sincere compliment.
Vitamin G Dose 3: Reflect on Miracles at Night
Many people wind down their day by scrolling through social media, binge-watching TV, or catching up on the latest news. There’s no judgment here—those can be great ways to relax! (Well, maybe not the news, especially these days!) But what if you spent just a few minutes focusing on gratitude instead?
One way to do this is by sitting quietly and reflecting on the miracles or “wins” you experienced that day. Whether they’re big or small, they all matter. Maybe you finally got that promotion you’ve been working toward or received good news about an important decision. But don’t forget about the smaller victories, like receiving praise from a tough-to-please colleague or your child finally completing that chore you’ve been reminding them about.
Write these wins down in your gratitude journal, or keep a separate journal to track your daily victories. By celebrating these moments, whether monumental or minor, you’ll start to see how your life continues to improve!
The Power of a Grateful Mindset
Gratitude is a powerful way to relieve stress and improve your mood. When you start your day with gratitude, express appreciation throughout the day, and reflect on your daily wins, you set yourself up for a brighter, more fulfilling life.
However, true mindset mastery goes beyond just practicing gratitude. It’s about taking control of your thoughts, emotions, and reactions to create a balanced and fulfilling life. Mastering your mindset helps reduce stress, improve your physical health, sharpen your decision-making, strengthen relationships, and build resilience.
I want to help you cultivate that mindset. In Mindset Mastery: 20 Practices for Power and Purpose, I’ve gathered 20 mindfulness practices that touch on how you eat, move, breathe, and think. These techniques empower you to embrace your inner strength and live a happier, healthier life.
Claim your FREE Mindset Mastery: 20 Practices for Power and Purpose here.
References:
- Forbes: Stress Statistics And Facts In 2024 – Health
- WebMD: Stress Symptoms: Physical Effects of Stress on the Body
- Salleh MR. Life event, stress and illness. Malays J Med Sci. 2008 Oct;15(4):9-18. PMID: 22589633; PMCID: PMC3341916.
- UCLA Health: Health benefits of gratitude
- Penn Medicine Princeton Health: Can Gratitude Improve Quality of Life?
- American Heart Association: Thankfulness: How Gratitude Can Help Your Health
- PositivePsychology: The Neuroscience of Gratitude and Effects on the Brain
*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.
