Counting Your Blessings May Help You Live Longer
The motivational guru Zig Ziglar helped popularize the phrase, “Have an attitude of gratitude.” According to Zig, “The more you recognize and express gratitude for the things you have, the more things you will have to express gratitude for.” He was always full of energy, vitality and joy. Those who worked with Zig for years said “I can't remember ever seeing him when he was not happy and upbeat.”
Now the results of two studies about being grateful appear to confirm what Mr. Ziglar taught. The secret to happiness and better health might be as simple as counting your blessings and maybe even writing a thank-you note.
The first study, “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life,” was conducted by researchers at the University of California, Berkeley. The scientists found that practicing gratitude regularly improves physical and mental well-being. Another study, “Letters of Gratitude: Further Evidence for Author Benefits,” published in the Journal of Happiness Studies, found that writing letters of gratitude can positively affect both the author and the recipient.
The study “Counting Blessings Versus Burdens” included participants who were randomly assigned to one of three groups that were each followed for 10 weeks:
- 65 people were in the gratitude group, in which participants were asked to list five things they were grateful for each week.
- 64 people were in the hassles group, in which participants were asked to list five hassles or irritations each week.
- 67 people were in the neutral group, in which participants were asked to list five events that occurred each week, without any positive or negative connotations.
The results of the study were striking. Participants in the gratitude group reported higher levels of subjective well-being compared to the other two groups. They also reported more positive and fewer adverse effects, better sleep, felt more refreshed in the morning, experienced fewer physical symptoms of illness, and spent less time in the doctor's office than the other two groups.
The researchers conclude that practicing gratitude regularly can powerfully impact people's overall well-being and happiness. Gratitude even appears to be a virtue that can be cultivated.
A similar study was conducted a few years later about the effects of writing letters of gratitude. The study titled “Letters of Gratitude: Further Evidence for Author Benefits” was conducted by researchers at the University of California, Davis.
The study included participants who were randomly assigned to one of three groups:
- A gratitude group, in which participants were asked to write and deliver a letter expressing their gratitude to someone.
- A hassles group, in which participants were asked to write about their hassles and irritations.
- A control group, in which participants did not have to write any letters.
Some of the more striking findings of the study were:
Participants in the gratitude group reported higher levels of well-being, more positive effects and fewer adverse effects. The participants listed fewer physical symptoms of illness, reported less time spent in the doctor's office, claimed to be sleeping better, and said they felt more refreshed in the morning compared to the other two groups.
Even recipients of the letters did well. The recipients of the gratitude letters reported positive effects, including feeling happier and more satisfied with life than the participants who didn't write any letters.
Expressing gratitude through writing can be a simple and effective way to improve overall well-being and happiness. You can do it in a daily or weekly note to yourself or in a letter to someone you care about. The key is putting what you're grateful for down on a piece of paper.
In today's fast-paced world, getting caught up in our daily struggles and complaints is easy. But these two studies remind us of the power of a simple practice like gratitude in improving our well-being and making our lives a little bit brighter.
Reference Links:
Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life
Robert Emmons and Michael E Mccullough
Journal of Personality and Social Psychology, March 2003 DOI:10.1037//0022-3514.84.2.377
Letters of Gratitude: Further Evidence for Author Benefits
Steven M. Toepfer, Kelly Cichy and Patti Peters
Journal of Happiness Studies, March 2012 DOI:10.1007/s10902-011-9257-7
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