Cultivating gratitude
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What is gratitude?
Gratitude is the feeling of appreciation in response to what one has received, whether tangible or abstract. It is felt and expressed in many forms. We can cultivate gratitude of the past by retrieving positive memories or by being thankful for previous advantages. We can express gratitude of the present by acknowledging our good fortune, both big and small (for example, robust health and having a rousing cup of warm tea, respectively). We can foster gratitude of the future by holding hope in the midst of uncertainty.
Through the expression of gratitude, an individual recognizes their connection to something greater than and outside of themselves. This recognition has profound implications for how an individual perceives themselves, their relationships, and the future.
Research on gratitude
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Research within the field of positive psychology has linked the practice of gratitude to greater sense of wellbeing. Specifically, grateful individuals appear happier, less depressed and anxious, and more satisfied with their personal relationships. They also seem less susceptible to the effects of stress and more likely to reinterpret and grow from difficult experiences.
In a 10 week study, psychologists Robert Emmons and Michael McCullough found that participants assigned to write about things they were grateful for felt more optimistic about their lives compared to individuals who were assigned to write about frustrating experiences or asked to take a more neutral approach to writing (neither positive nor negative). Fascinatingly, those assigned to write about gratitude had fewer physician visits within the 10 week period compared to those that wrote about aggravating experiences.
When we extend gratitude toward others and express the positive impact someone has had on us, we amplify the benefits of gratitude.
Psychologist Martin Seligman (a personal research hero) found that the experience of writing and delivering a letter of gratitude to someone resulted in a surge of happiness for the writer that lasted over a month! Moreover, individuals who expressed gratitude within relationships found that they felt more comfortable expressing concerns about the relationship in another context.
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On a small scale, the practice of gratitude makes us more resilient to the trials of daily living, helps to strengthen relationships, and makes others feel appreciated and seen. On a large scale, the practice of gratitude one can positively shape the work environment and contribute to the morale of an entire organization.
A study from the London School of Economic demonstrated that performance related pay increases did not correlate with increased motivation (people did not work harder). Rather, managers who took the time to say “thank you” found their employees working harder and completing tasks beyond their job description.
Prioritize gratitude in daily living
Given its various benefits, it may be surprising to learn that gratitude is rarely practiced interpersonally within a work setting. One of the barriers to expressing our appreciation is the inherent vulnerability associated with such a gesture. It can feel very exposing to acknowledge to someone else that we need them. This is especially difficult when power dynamics are involved, such as between a manager and a direct report. Nonetheless, this meaningful risk is associated with significant reward. When gratitude becomes an embedded company practice, employees are more likely to feel seen, valued, and appreciated, this often translate to direct increases in group cohesion and productivity.
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With that, I challenge you to not only practice gratitude independently, but to also express your appreciation for a colleague. Examples include a quick thank you note or a brief email. Pay attention to how such experiences impact you, and to notice its ripple effects through your team and the organization as a whole.
