Relate · Brain health technique
Express gratitude and appreciation
Evidence grade: Essential
The deliberate practice of acknowledging and verbalizing thanks, privately or to others, for actions, relationships, or experiences that have positive meaning. Can take the form of spoken thanks, written notes, or reflection.
- Practice
- Relate
- Principle
- Engagement
- Tactic
- Giving Back
- Health domains
- mental health
- Evidence grade
- Essential
- Strength of evidence
- High
- Effort
- Low
- Time commitment
- Low
How to practice Express gratitude and appreciation
Express appreciation daily or weekly, verbally, in writing, or digitally. Be specific (“I appreciated when you…”) rather than general. Combine private reflection (journaling) with direct expressions to others. Small, sincere gestures carry the greatest effect. Over time, habitual gratitude rewires attention toward positive stimuli.
The evidence behind Express gratitude and appreciation
Gratitude activates brain regions linked to reward, empathy, and moral cognition (ventromedial prefrontal cortex, anterior cingulate). RCTs show that expressing gratitude improves mood, strengthens relationships, and lowers stress biomarkers. Regular practice builds prosocial feedback loops that enhance social connection and cognitive flexibility.
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