Way back around A.D. 50 – the apostle Paul was on to something when he wrote:

Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus (1 Thessalonians 5: 18).

If we’re honest, it’s difficult to be thankful in “all circumstances”. Especially when life feels rotten or tragedy unexpectedly hits. That is an entirely different conversation for another time. However, there is a relatable connection regarding what goes on in our brains when we consistently exercise the habit of being thankful. These practices could possibly help pull us out of those rotten times and recovering from tragedy.

An accumulated amount of scientific research (summarized by Musclemoph on Instagram for this post) describes how gratitude is one of the most ignored natural remedies on earth. Most people think gratitude is just being “nice” or “positive.” But neuroscience shows it’s much more powerful. Gratitude literally rewires our brains to feel happier, calmer, and more connected.

For example, when we practice sincere gratitude: Our prefrontal cortex activates, which leads to improved focus and emotional control.

Also during gratitude – our brains release dopamine and oxytocin. Those both assist in boosting happiness and trust.

One final noted chemical reaction is that cortisol (the stress hormone) drops. The effect that it has is leaving us calm and resilient.

Here’s the twist: our brain rewards us after the act of gratitude, not before. Each time we express it, we strengthen the neural pathways that links effort to reward. Similar to car tires being stuck and spinning on a muddy, flooded road. The tires create deep grooves in the ground. The same goes for our neural pathway “grooves” in our brains. Over time, our brain starts seeking gratitude on autopilot. Also, the brain learns best through variation, not just repetition.

Here are 3 powerful tips in using variation with gratitude:

1. Be specific (not generic) – “I’m grateful for my family.” vs. “I’m grateful my sister called and got me groceries when I was sick last week.” Specific moments create emotional detail, triggering stronger brain activation.
2. Prioritize thankfulness for people over things – Gratitude for relationships activates deeper reward circuits than gratitude for possessions. Connection fuels long-term happiness, consumption doesn’t.
3. Create gratitude letters (claimed to be the most powerful tool) – Studies show writing (but not necessarily sending) gratitude letters produces the biggest boost in mental health. Just 15 minutes of writing each day can equal weeks of improved mood and emotional balance.

Variety prevents our brains from adapting. Try alternating between: Journaling, verbal gratitude, letters, and mental reflection. The more ways we express it, the stronger the rewiring.

The research also shows that gratitude doesn’t just affect our mind, it transforms our bodies. Blood pressure is lowered. Heart rate variability improves. Inflammation is reduced. Immune function is strengthened. Our nervous systems literally heals itself through positive emotion. Also cited is that if gratitude is used right – it can decrease depression symptoms by 35%, reduces stress, and improves sleep quality.

Conclusion: Gratitude, thankfulness, and positivity all start in our head. They all begin with a choice. Usually that choice takes a little bit of work and going against our brain’s default modes which can be negativity, ungrateful, the path of least resistance, and passivity. The Apostle Paul leaves us with this timeless advice on how to “jump start” the process with the appropriate mindset:

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise (Philippians 4:8).

Blessings,

Dave 🙂

https://www.amazon.com/author/davidrische