In a study by McCraty and colleagues (1998), 45 adults were taught to “cultivate appreciation and other positive emotions.”
The results of this study showed that there was a mean 23% reduction in the stress hormone cortisol after the intervention period. During the use of the techniques, 80% of the participants exhibited an increased coherence in heart rate variability patterns, indicating reduced stress.
In other words, these findings suggest that people with an “attitude of gratitude” experience lower levels of stress.
Another study by Seligman, Steen, and Peterson (2005) gave participants one week to write and deliver a letter of thanks, in person, to someone who had been especially kind to them—but who had never been properly thanked. The gratitude visit involves three basic steps:
First, think of someone who has done something important and wonderful for you, yet who you feel you have not properly thanked.
Next, reflect on the benefits you received from this person, and write a letter expressing your gratitude for all they have done for you.
Finally, arrange to deliver the letter personally, and spend some time with this person talking about what you wrote.
The results showed that participants who engaged in the letter-writing exercise reported more happiness for one month after the intervention compared to a control group.
Expressing gratitude not only helps people appreciate what they’ve received in life, but it also helps people feel like they have given something back to those who helped them.
Hand-delivering a letter of thanks might help absolves residual guilt you might feel for not having thanked this person. This act can foster a sincere, heartfelt interaction that strengthens your relationship, and gives meaning to both parties lives.
Social Effects of Gratitude
Gratitude can be observed at an individual level, with its subsequent effects, or at a greater social level. The recipient of gratitude may not reciprocate directly back, but in turn, may lend a favor to a third party, effectively expanding a network of good (Chang, Lin, & Chen, 2011). Sometimes, the recipient may give back to the initiator as well.
This research supports Fredrickson’s (2004a,b) broaden and build theory, which posits expanding social networks, to build better social support.
Effectively gratitude can create social networks and help individuals work towards goals and challenges, and overall, simply have stronger coping skills for life’s hardships.
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