Gratitude and well-being: what is proven and what is overhyped
Stress
Key points
- In an experiment, weekly gratitude lists improved well-being and optimism.
- Meta-analysis: the effect on well-being is small, and minimal compared with active control exercises.
- Effects on depression and anxiety symptoms are small.
- A safe, free tool to complement other habits.
Why gratitude became popular
Gratitude journals became a staple of positive psychology and wellness culture after early experiments in the 2000s.
What the research shows
Classic experiment. In studies by Robert Emmons and Michael McCullough, people who wrote weekly about things they were grateful for reported better well-being, more optimism and more exercise than those who wrote about hassles or neutral events (Emmons & McCullough, 2003).
Meta-analysis. A meta-analysis of gratitude interventions found small effects on well-being. Compared with active control exercises, the effects were minimal (Davis et al., 2016).
Depression and anxiety. Another meta-analysis found that gratitude interventions had only small effects on symptoms of depression and anxiety (Cregg & Cheavens, 2021).
An honest conclusion
Gratitude is pleasant and safe, but its effects are modest. It is best seen as one habit among many.
How to practice
- Once a week, write down three to five specific things you are grateful for and why.
- Write a gratitude letter to someone who helped you.
- Thank people in person.
Frequently asked questions
How often should I write in a gratitude journal?
In the classic study, once a week worked. Some research suggests that writing too often can make the practice feel like a chore.
What about gratitude letters?
Writing and delivering a gratitude letter boosted happiness in some studies, especially in the short term.
Sources
- Emmons et al. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.. Journal of Personality and Social Psychology 84(2):377-389. doi:10.1037/0022-3514.84.2.377
- Davis et al. (2016). Thankful for the little things: A meta-analysis of gratitude interventions.. Journal of Counseling Psychology 63(1):20-31. doi:10.1037/cou0000107
- Cregg et al. (2021). Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety. Journal of Happiness Studies 22(1):413-445. doi:10.1007/s10902-020-00236-6
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