Cultivating Gratitude

Gratitude is a powerful tool that can combat both negativity and anxiety. Focusing on things that bring you joy and being grateful for the good in your life - even things as simple as a good cup of tea - is one of the first steps to cultivating a greater sense of emotional well-being and overall positivity. Several studies, including those by Harvard Health, have shown that gratitude is strongly and consistently associated with greater happiness. It helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

Getting Started

Find things to be grateful for.
Redirect your mind towards gratitude.


  • Keep a gratitude journal and add to it everyday.
  • Meditate on your gratitude list, giving thanks for your good fortune.
  • Practice gratitude at the same time every day to make it a habit.
  • Tell someone you love them and how much you appreciate them. Nurture the friendships you have - good friends don’t come along every day. Include an act of kindness in your life each day.


Gratitude practice can also reshape the brain. While we used to believe that our brains were fixed in adolescence, neuroscientists have recently discovered that our brains continue to grow and reshape well into old age. Therefore, the more you focus on gratitude, the easier it will become to identify the positives of any situation, regardless of how dark things may seem.

Regularly practising gratitude is associated with enhanced optimism, better sleep, fewer physical ailments, and lower levels of anxiety and depression.

Not at all - there are bound to be instances where your mind is directed towards negativity. Your feelings are valid, so you should acknowledge them. However, focusing on this negativity can have an adverse impact on your mental and physical well-being, which is why gratitude is so important. Gratitude is not the absence of negative feelings, but it is the ability to be happy in spite of them, therefore reducing how much a situation upsets you.