What is gratitude? The American Psychological Association says that gratitude is a positive emotion similar to appreciation — a sense of happiness and thankfulness.

Did you know that gratitude can also have health and well-being benefits? It’s true!

The American Heart Association cites research showing that practicing gratitude can improve sleep, mood and immunity. It can also decrease depression, anxiety, chronic pain and disease.

A 2020 study by Dutch scientists shows that spending six weeks practicing gratitude for 15 minutes a day, five days a week, can enhance mental wellbeing and the study suggests that a simple 15-minute practice may promote a lasting change in perspective.

Research conducted by Dr. Bryan Sexton, Director of the Duke Center for the Advancement of Wellbeing Science and Associate Professor of Psychology and Behavioral Sciences, found that writing down three good things every day for 15 days can result in less burnout and exhaustion for up to an entire year.

“Practicing gratitude consciously and subconsciously causes us to seek out the things that make us happy,” said Dr. Matthew Carey, psychiatrist at LMH Health Primary Care-6th and Folks Road. “When a person has consistent negative thoughts, such as in the case of depression, changing our thought patterns to focus more on the positive can help improve our mood, and you can do that with daily affirmations of gratitude.”

How much time does it take?

Practicing gratitude doesn’t require an hours-long commitment during your day. The Dutch researchers found that spending 15 minutes a day can help. You can practice gratitude first thing in the morning, just before you go to sleep or incorporate it throughout the day.

• Write it down: Spend some time writing down what went right during your day. Are there things you’ve taken for granted? Writing things down can remind you all there is to be thankful for.

• Press the pause button: The next time you say “thank you” for something, take a minute and think about it. What is it that makes you thankful?

• Take a break: If you find yourself getting frustrated, stop and take a breath. Use that short pause to focus on the positive.

• Share it: Think of someone you’re grateful for and tell them! It could be the barista who prepares your coffee, a coworker who lightens the load or the person who sends you a funny TikTok to brighten your day. It’s up to you. Send them a text, note or tell them the next time you cross paths.

Visit positivepsychology.com for more information on the effects and benefits of gratitude and tips to help you practice gratitude every day.

— Autumn Bishop is the marketing manager and content strategist at LMH Health, which is a sponsor of the Lawrence Journal-World health section.