We live in an ever-changing world that moves quickly—constantly pulling our attention
to what we don’t have, what we need to achieve, or what isn’t going right. Before we
know it, the world, current events, and life circumstances, for example, can become
more than what is happening around us and can impact us deeply by infiltrating our
minds and hearts. We can quickly feel weighed down by stress, comparison, and
negativity.
But there’s a simple, powerful practice that can shift our perspective and improve our
well-being: gratitude. Paul writes in Philippians 4: 4 - 7, “ Rejoice in the Lord always. I
will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not
be anxious about anything, but in every situation, by prayer and petition, with
thanksgiving, present your requests to God. And the peace of God, which transcends
all understanding, will guard your hearts and your minds in Christ Jesus.” Here, Paul
encourages us that the posture of thanksgiving and gratitude puts us in a position to
receive God’s peace, and this peace protects our hearts and minds.
Gratitude and the Brain
When we practice thankfulness, our brains actually change. Research shows that
expressing gratitude activates regions of the brain associated with dopamine and
serotonin—those “feel-good” chemicals that lift our mood. Over time, gratitude can help
rewire the brain to focus more on positive experiences and less on negative ones.
Also, when we are overwhelmed, there’s a part of our brain called the ‘amygdala’ that
can be overly triggered, impacting its function. The amygdala is a vital part of the brain
that plays a critical role in processing emotions, regulating anxiety, and contributing to
good decision-making. It’s also notorious for false alarms. When the amygdala is
triggered by stress, for example, it impacts our thinking and our ability to respond
rationally. Paul is right! When we slow down, and bring our concerns to God, we can
actually stabilize our amygdala’s functioning, allowing peace to override our distractions
and worries.
Living in the Present
Gratitude acts like an antidote to stress. When we pause to recognize what’s good in
our lives—even small things like a kind word, a warm cup of coffee, or a moment of
laughter—it helps calm the nervous system. Instead of dwelling on worry or fear,
gratitude brings us back to the present moment and reminds us of what is stable, safe,
and hopeful. We become grounded in the present and not in the regrets of the past or
the goals or ‘what ifs’ of the future.
Strengthening Relationships
Expressing thankfulness doesn’t just boost our own mental health—it strengthens our
connections with others. Whether it’s a heartfelt “thank you” to a friend, or writing down
what you appreciate about your spouse or coworker, gratitude builds trust, warmth, and
a sense of belonging. Stronger relationships are a cornerstone of mental well-being.
A Simple Practice
Gratitude doesn’t require hours of your time or special tools. Here are a few simple
ways to begin:
● Keep a gratitude journal. Each day, jot down three things you’re thankful for.
Writing down three things we’re thankful for each day can retrain our brains to
notice what’s going well, instead of only what’s missing
● Say it out loud. Express thanks to someone in your life today.
● Pause in the moment and pray. When something small brings you joy, take a
few moments to reflect and pray.
Thankfulness doesn’t erase life’s challenges, but it gives us a healthier lens to face
them. By choosing gratitude, we cultivate resilience, peace, and joy—even in difficult
seasons.
Gratitude is more than a practice—it’s a mindset that can open the door to real and
lasting peace in your life.