What is the relationship between gratitude and happiness in the context of Evidence-Based Medicine (EBM)?

From the Guidelines

Practicing gratitude has a positive correlation with happiness, as it causes a perspective shift in our lives, leading us to see our experiences and circumstances through a more positive lens 1.

Key Findings

• The broaden-and-build theory suggests that this perspective shift creates an upward spiral of well-being, leading to long-term changes in mindsets that further increase well-being 1.
• Studies have shown that expressing gratitude can increase positive affect and life satisfaction, with effect sizes ranging from 0.14 to 1.08 1.
• However, the benefits of gratitude may not last longer than a day after the gratitude practice ends, as evidenced by a study that found no significant difference in negative affect or subjective happiness five days after the intervention 1.

Recommendations

• Incorporating gratitude practices into daily life, such as keeping a gratitude journal or writing down three things you are grateful for each day, can be an effective way to increase happiness 1.
• Sharing gratitude with a friend or family member can also be beneficial, as it can strengthen social bonds and increase feelings of well-being 1.
• It is recommended to practice gratitude for at least 6-8 weeks to notice a significant impact on happiness, with a duration of 5-10 minutes a day, ideally before bed 1.

Important Considerations

• While gratitude practices can be beneficial for increasing happiness, they may not be sufficient for individuals with persistent feelings of sadness or depression, who should consult with a healthcare professional for proper evaluation and treatment 1.
• Mindfulness and meditation practices can be used in conjunction with gratitude practices to enhance their effects, but no specific medication is recommended for increasing happiness through gratitude, as this is a non-pharmacological intervention 1.

From the Research

Relationship Between Gratitude and Happiness

The relationship between gratitude and happiness has been extensively studied in the context of Evidence-Based Medicine (EBM). Key findings include:

• Gratitude is strongly related to well-being, and this link may be unique and causal 2
• Interventions to clinically increase gratitude are promising, although the positive psychology literature may have neglected current limitations 2
• Gratitude activities have been shown to increase well-being and other positive outcomes in numerous experiments to date 3
• Self-directed gratitude interventions that vary by type (i.e., social vs. nonsocial) and format (i.e., long-form letters vs. shorter lists) produce differential benefits 3

Types of Gratitude Interventions

Different types of gratitude interventions have been studied, including:

• Long-form writing exercises, which resulted in greater subjective well-being and other positive outcomes than lists 3
• Social and nonsocial gratitude lists, which did not differ from controls on any outcomes 3
• Unconstrained gratitude lists, which reported greater feelings of gratitude and positive affect than did controls 3
• Gratitude letters to particular individuals, which showed stronger feelings of gratitude, elevation, and other positive emotions 3

Effects of Gratitude Interventions on Well-being

Gratitude interventions have been shown to have a positive impact on well-being, including:

• Reducing depression and stress and increasing happiness levels 4
• Improving sleep, exercise, and cardiovascular and immune systems 5
• Increasing thankful behavior, dispositional gratitude, and psychological wellbeing 5
• Increasing positive affect, subjective happiness, and life satisfaction, and reducing negative affect and depression symptoms 6

Mechanisms of Gratitude Interventions

The mechanisms by which gratitude interventions relate to well-being are not fully understood, but may include:

• Schematic biases, coping, positive affect, and broaden-and-build principles 2
• Inspirational content and contextual cues, which can promote thankful behavior 5
• The interplay between mood and gratitude expressions, which can increase the probability of going up in terms of emotional valence and down in terms of emotional arousal 5