We're all told to practice gratitude, but it can feel impossible to find anything to be thankful for when life gets overwhelming.  

Genuine gratitude doesn't mean ignoring your struggles or forcing a smile when things are hard. It means recognizing the good, even when things are difficult. It's a shift in perspective that can change everything, and here's why.  

The science-backed benefits of thankfulness 

Your brain constantly looks for patterns, scanning for what's important and what deserves attention. When you focus on gratitude, you train your brain to recognize the good in your life instead of fixating on the negatives.  

According to neuroscience research, feeling thankful triggers the brain's reward system, which releases dopamine and serotonin - chemicals that improve mood and mental health. In other words, thankfulness is not a passing emotion but a physiological process contributing to long-term happiness.  

Participants in a 2023 study who wrote down what they were thankful for reported higher optimism and life satisfaction levels than those who focused on daily challenges. It's a simple practice but can change how you see things. By focusing on what you have rather than what you lack, you can shift your mindset and feel more connected to the good around you. 

The physical perks and how gratitude strengthens relationships 

Gratitude also has a profound impact on our physical well-being. Frequent expressions of gratitude reduce inflammation, stress, and cortisol levels– improving heart health, sleep quality, and pain management (2024). Focusing on the good can relax our body and promote overall health and resiliency. 

Additionally, by encouraging trust and appreciation, gratitude improves relationships. People feel valued when they receive a simple thank-you or expression of appreciation–strengthening emotional bonds. It encourages productive communication and reduces conflict, resulting in a positive feedback cycle in which relationships strengthen and kindness is exchanged. 

How to avoid toxic positivity 

Knowing the difference between toxic positivity and thankfulness is important. Being grateful does not imply dismissing the difficulties we all experience; these difficulties are a part of life.  

Toxic positivity, however, pressures us to only focus on the good and avoid acknowledging our hardships. Only recognizing the good can create guilt and shame and prevent us from growing because we're not allowed to express anything other than happiness. 

Rather than avoiding discomfort, accepting that it's a natural part of life is healthier. Discomfort can be an opportunity for growth, and learning to cope with it helps us become stronger. To avoid falling into toxic positivity, it's helpful to allow yourself to feel and express a range of emotions, not just the happy ones. Take time to process difficult feelings without trying to fix them right away. Create space for others to do the same. 

If you're looking for more ways to incorporate gratitude into your daily life, check out our gratitude safety huddle or explore resources on recognition and rewards.