In 2014, researchers at UC Berkeley ran an experiment with people struggling with anxiety and depression. Half the group began a simple practice: writing a gratitude letter each week to someone they’d never properly thanked. Three months later, not only were their moods significantly better — brain scans showed increased activity in areas associated with empathy and long-term happiness.

Gratitude doesn’t just make you feel good — it literally rewires your brain.

Gratitude shifts our attention from what’s missing to what’s present and good. This activates the brain’s reward pathways, releasing dopamine and serotonin, which enhance mood and motivation. Over time, practicing gratitude strengthens neural pathways for optimism, making it easier to see opportunities and solutions.

Barbara Fredrickson’s “broaden-and-build” theory shows that gratitude, as a positive emotion, broadens our thinking, improves relationships, and builds psychological resources. And Harvard studies show that people who practice gratitude sleep better, have stronger immune systems, and report higher life satisfaction.