This article was written by Monica Y. Bartlett, a professor of psychology at Gonzaga University, for The Conversation — a nonprofit news organization dedicated to sharing the knowledge of researchers and scientists, under a Creative Commons license. Read the original article here.
A lot has been written about gratitude over the past two decades and how we ought to be feeling it. There is advice for journaling and a plethora of purchasing options for gratitude notebooks and diaries. And research has consistently pointed to the health and relationship benefits of the fairly simple and cost-effective practice of cultivating gratitude.
Yet, Americans are living in a very stressful time, worried about their financial situation and the current political upheaval.
How then do we practice gratitude during such times?
I am a social psychologist who runs the Positive Emotion and Social Behavior Lab at Gonzaga University. I teach courses focused on resilience and human flourishing. I have researched and taught about gratitude for 18 years.
At the best of times, awareness of the positive may require more effort than noticing the negative, let alone in times of heightened distress. There are, however, two simple ways to work on this.
Gratitude Doesn’t Always Come Easily
Generally, negative information captures attention more readily than the positive. This disparity is so potent that it’s called the negativity bias. Researchers argue that this is an evolutionary adaptation: Being vigilant for life’s harms was essential for survival.
Yet, this means that noticing the kindnesses of others or the beauty the world has to offer may go unnoticed or forgotten by the end of the day. That is to our detriment.
Gratitude is experienced as a positive emotion. It results from noticing that others — including friends and family certainly, but also strangers, a higher power or the planet — have provided assistance or given something of value such as friendship or financial support. By definition, gratitude is focused on others’ care or on entities outside of oneself. It is not about one’s own accomplishments or luck.
When we feel gratitude toward something or someone, it can increase well-being and happiness and relationship satisfaction, as well as lower depression.
Thus, it may assist in counteracting the negativity bias by helping us find and remember the good that others are doing for us every day — the good that we may lose sight of in the best of times, let alone in times when Americans are deeply stressed.
How to Practice Gratitude
Research has shown that some people are naturally more grateful than others.
But it’s also clear that gratitude can be cultivated through practice. People can improve their ability to notice and feel this positive emotion.
One way to do this is to try a gratitude journal. Or, if the idea of journaling is daunting or annoying, perhaps call it a daily list instead. If you have given this a try and dislike it, skip to the second method below.
Gratitude lists are designed to create a habit in which you scan your day looking for the positive outcomes that others have brought into your life, no matter how small. Writing down several experiences each day that went well because of others may make these positive events more visible to you and more memorable by the end of the day — thus, boosting gratitude and its accompanying benefits.
While the negative news — “The stock market is down again!” “How are tariffs going to affect my financial security?” — is clearly drawing attention, a gratitude list is meant to help highlight the positive so that it doesn’t go overlooked.
The negative doesn’t need help gaining attention, but the positive might.
A second method for practicing gratitude is expressing that gratitude to others. This can look like writing a letter of gratitude and delivering it to someone who has made a positive impact in your life.
When my students do this exercise, it often results in touching interactions. For instance, my college students often write to high school mentors, and those adults are regularly moved to tears to learn of the positive impact they had. Expressing gratitude in work settings can boost employees’ sense of social worth.
In a world that may currently feel bleak, a letter of gratitude may not only help the writer recognize the good of others but also let others know that they are making a beautiful difference in the world.
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Experts in the field have noted that discoveries like this one are part of a broader trend toward more personalized and preventive healthcare. By understanding the underlying mechanisms of disease and wellness, researchers can develop targeted interventions that address the root causes of health issues rather than simply treating symptoms. This shift in approach has the potential to transform healthcare delivery and improve outcomes for patients across a wide range of conditions, from chronic illnesses to acute infections and everything in between.
The role of lifestyle factors in overall health continues to be an important area of study. Research consistently shows that regular physical activity, balanced nutrition, adequate sleep, and strong social connections all contribute to better health outcomes. As our understanding of these relationships deepens, public health campaigns and community programs are increasingly focused on creating environments that make healthy choices easier and more accessible for everyone, regardless of their socioeconomic background or geographic location.
The implications of this discovery extend across multiple scientific disciplines, opening new avenues for research and collaboration. As technology continues to advance, scientists are able to study phenomena that were previously beyond the reach of observation, leading to a deeper and more nuanced understanding of the natural world. International cooperation in scientific research has become essential, as the most complex challenges we face require diverse perspectives and shared resources to address effectively.
Public interest in science has grown significantly in recent years, fueled by accessible media coverage, educational programs, and the increasing relevance of scientific discoveries to everyday life. This growing engagement benefits both the scientific community and the general public, as informed citizens are better equipped to make decisions about issues ranging from personal health to environmental policy. Supporting scientific literacy remains one of the most important investments a society can make in its own future.
Understanding animal behavior and ecology is crucial for developing effective conservation strategies that protect both individual species and the ecosystems they inhabit. Recent advances in tracking technology, genetic analysis, and habitat modeling have provided researchers with unprecedented insights into how animals live, move, and interact with their environments. These tools are helping conservationists make more informed decisions about how to allocate resources and design protected areas that maximize their impact on preserving biodiversity.
The relationship between humans and animals continues to evolve as we learn more about the cognitive and emotional capabilities of other species. Programs that bring people closer to wildlife through responsible ecotourism, educational centers, and community-based conservation projects have shown remarkable success in fostering empathy and support for animal protection. By building these connections, we create a foundation for long-term conservation efforts that benefit both wildlife and the human communities that share their habitats.
Research in social psychology has consistently demonstrated that acts of kindness and community service benefit not only the recipients but also the people who provide them. Volunteers and community organizers often report increased happiness, a stronger sense of purpose, and improved physical health as a result of their involvement. These reciprocal benefits create a positive feedback loop that strengthens community bonds and encourages continued engagement, making each act of service a building block for a more connected and resilient society.
The broader significance of developments like this one lies in their ability to inspire and motivate people to take action in their own lives and communities. Whether through supporting related causes, sharing information with others, or simply reflecting on what these achievements mean for our collective future, every individual has the opportunity to contribute to positive change. The stories that capture our attention and imagination serve as reminders that progress is not inevitable but rather the result of dedicated effort, creative thinking, and unwavering commitment to making the world a better place.
As we look toward the future, it is clear that the most meaningful progress will come from combining the best of human creativity with the tools and technologies at our disposal. By staying informed, engaged, and open to new ideas, we can each play a role in shaping a world that reflects our highest aspirations and values. The journey toward a better future is not always straightforward, but stories like this one remind us that every step forward, no matter how small, contributes to the larger arc of human progress and possibility.
