5 Benefits of Gratitude and 5 Ways to Teach it to Your Kids

When our middle child was young, she had a hard time focusing on the positive. One small setback could spin her into a mood where it felt like the whole world was against her, and nothing could make her happy. In those moments, it was hard to be around her. And if it’s hard to be around your own child in these moods, imagine dealing with friends, coworkers, and strangers acting this way. “Walking on eggshells” comes to mind. None of us want to feel like that, and we certainly don’t want to be the people who create that environment for others.

So, what did we do to help our daughter? When she got in those moods, we’d have her go to her room and start a “Gratitude Journal.” We’d tell her to start with just one thing she was grateful for and see where it took her. What’s interesting is that most people start with big things like, “I’m grateful for my family” or “I’m grateful for my new toy.” But as you go through the exercise, you begin to see you’re grateful for so much more: the room you’re sitting in, the pen you’re writing with, and even the air you’re breathing. That’s when it really clicks. Once you start being grateful for the smallest things, your entire perspective shifts.

I know this exercise had a huge impact on our girl – she’d always come back downstairs a completely different child, and eventually, we didn’t have to make her do the journal anymore. She’s now a happy, thriving adult with an “attitude of gratitude.”

Let’s take a few moments to look at the benefits of gratitude and how to cultivate it in ourselves and our children.

5 Benefits of Gratitude

Gratitude can have a powerful impact on both your physical and psychological health:

1. Improves overall biological functioning – it activates sites and systems throughout the brain that:
   • Release toxic emotions
   • Reduce pain
   • Improve sleep quality
   • Decrease stress
   • Reduce anxiety and depression
   • Lower blood pressure
   • Enhance immunity
2. Helps build stronger relationships – showing appreciation and being thankful wins people over by building trust and warmth.
3. Boosts self-esteem – when you’re grateful for what you have and aren’t comparing yourself to others, it does wonders for how you feel about yourself and your life.
4. Increases empathy and reduces aggression – when you’re mindful of what you’re grateful for, it can heighten your awareness of others’ emotions, reducing impulsive reactions.
5. Enhances resilience – being able to recognize all that you’re thankful for even in hard times can reduce the amount of time spent ruminating on the bad and help you remember you’ve made it through before, so you can make it through again.

Who wouldn’t want these benefits? The great news is that gratitude is not just a trait – it is a habit that you can practice so it becomes natural to you. Let’s check out ways to integrate it into your day and share it with your kids.

5 Ways to Cultivate Gratitude

1. Have a Gratitude Journal – take a few moments each day to write down at least one thing that went well. Having a notebook is great because you can go back and look at your past posts. I can tell you firsthand that this works – it changed my kid!
2. Compliment yourself and be comfortable being happy – it’s okay to say some nice things to yourself about yourself throughout the day. It’s also okay to celebrate small successes and be thankful for your moments of glee.
3. Share gratitude – write a thank-you note or send a gratitude text to tell someone why you are grateful for him or something he did. Encourage your family members to share something they are grateful for at dinner or before bed.
4. Pause to reflect – I love this one. Many of us say “thanks” a lot throughout our day. Next time, take a moment to hit pause and focus on what you were really just grateful for.
5. Redirect your thoughts – We all get frustrated. When it happens, try to redirect your focus onto something positive that could come out of the current situation.

Practicing gratitude is a powerful shift in perspective that can transform how we see the world and handle challenges. By teaching our children to embrace an attitude of gratitude, we’re equipping them with tools for physical well-being, resilience, empathy, and happiness that will carry them far in life. It’s a gift that keeps on giving, creating a positive ripple effect for ourselves and those around us.

For the scientific research behind these benefits and more about gratitude, check out:

The Neuroscience of Gratitude and Effects on the Brain by Positive Psychology

7 Scientifically Proven Benefits of Gratitude by Psychology Today

How to Practice Gratitude by Very Well Mind

Health benefits of gratitude by UCLA Health