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Your RAS, or reticular activating system, is a network of neurons in your brain that determines which sensory information reaches your higher brain centers. You can reprogram your RAS to notice positive things about your life.
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Practicing gratitude can help you lower your blood pressure, sleep better, and reduce anxiety and depression.
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One of the best ways to incorporate gratitude into your life is to keep a “gratitude journal,” adding to it every day.
The idea of a “gratitude attitude” is used so often in self-help books, pop culture and everyday interactions that it might seem trite. But there’s a reason why our society encourages us to focus on feelings of gratitude — they can really make a difference when you’re feeling down.
Indeed, gratitude is a form of medicine — something that can heal, rejuvenate and enhance your mental well-being. Just in time for the Thanksgiving season, we talked to Marie Fowler, MSW, LCSW, behavioral health integration manager for Providence St. Mary High Desert Medical Group, about how gratitude can impact your mental health.
The science of gratitude
The RAS, or reticular activating system, is a network of neurons in your brainstem that plays a big role in regulating your sleep-wake cycles and level of arousal. It acts as a filter, determining which sensory information reaches your higher brain centers.
This system can help to “reprogram” the kinds of things you notice in the world, changing your outlook on life. If you notice more of the difficulties of life, you may be more likely to suffer from depression. Conversely, you can encourage your brain to prioritize gratitude.
“If you tell your brain to look for something, it will scan your environment for more information that fits that criteria,” says Fowler. “It’s evolutionary — your brain is literally programmed for survival out in the ‘wild.’ When you are having a hard time, you can try to interrupt that natural thought process by putting in more positive information — being grateful for the good things in your life.”
Gratitude practice also triggers the release of dopamine and serotonin, often referred to as the “feel-good” chemicals. When your brain releases these chemicals, you are more likely to be in a better mood and feel motivated to accomplish tasks on your to-do list.
How gratitude affects your mental health
When you make a conscious choice to practice gratitude in your everyday life, you likely will notice some tangible mental health benefits. Those benefits include:
- Reduced anxiety – Anxiety is a response to stress, either real or perceived. Focusing on the positive aspects of life can lower your stress level, which in turn can reduce your anxiety. Gratitude has also been linked to lower levels of cortisol, the stress hormone.
- Increased happiness – By shifting focus, you can rewire your brain to focus on the positive, making it easier to recognize and appreciate good things, even among challenges.
- Improved relationships – When you regularly express gratitude, you can strengthen your relationships with loved ones and build additional social networks.
How gratitude affects your physical health
In addition to improving your mental health, you can also experience plenty of physical benefits of gratitude. Those benefits include:
- Lowered blood pressure – “Any time you have a reduction in anxiety, that will definitely lower your blood pressure,” says Fowler. “And a healthier blood pressure, in turn, can lower your risk for heart disease, stroke and other serious health problems.”
- Better immune system functioning – Cortisol can suppress the immune system, and gratitude is associated with lower levels of cortisol.
- Improved sleep quality – If you are focusing on the practice of gratitude throughout your day, you will be better able to relax when it’s time to sleep. That, in turn, can lead to better sleep quality, which can improve your functioning during the day.
Practicing gratitude in your daily life
Fowler says she has found that one of the best ways to incorporate more gratitude in your life is to start gratitude journaling. “It truly does help,” she says. “In the morning, write three things you’re thankful for today, even if it’s basic — ‘I’m grateful for a cup of coffee.’ You’re sending the message to your brain that it’s time to scan for those positive things in your life.”
She suggests journaling either in the morning, at night, or both. “In the morning and before you go to bed, your brain is in its most programmable state,” she says. “If you’re the kind of person who needs prompts, there are lots of journals available on Amazon.com that can guide you every day.”
Besides keeping a gratitude journal, Fowler suggests trying this exercise: “Close your eyes, pause and recognize one small blessing in that moment,” she says. “See a beautiful green tree. See the clear blue sky. If you can pause for just a moment, you’ll never look at the sky the same way. Sometimes I tell people to set an alarm on their phone so they can remember to take that moment every day.”
Find help with Providence
For some people, however, it can be difficult to take those first steps toward practicing gratitude. If you want help on that road, the Providence behavioral health team can give you the support you need.
Visit our website to find a primary care provider who’s close to your home, and learn how you can take small steps that make a big difference in your life.
Contributing caregiver
Marie Fowler, MSW, LCSW, is the behavioral health integration manager for Providence St. Mary High Desert Medical Group.
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Related resources
Mindfulness and its role in mental wellness
Mental health in the Black community
Tips for coping with holiday stress
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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