Thanksgiving is one of those holidays that sticks with you, year after year. The scent of roasted turkey, the voice of grammy saying “who is going to join me for a glass of wine?”, and the collective sigh of contentment as everyone dives into their second slice of pie—it’s a moment we often wish we could bottle up and keep. But there’s one tradition that I’ve always appreciated most: the part where we all share what we’re grateful for. As cheesy as it sometimes felt when I was younger, I’ve come to realize how powerful that simple act of expressing gratitude really is.
I have to admit, Thanksgiving wasn’t a holiday I grew up with in my home country of Colombia, but after 19 years in the U.S., it has become a tradition I cherish deeply. It's more than just the food or the festivities; it’s the powerful sense of connection that comes from reflecting on what we’re thankful for. These moments have shown me that gratitude isn’t just a nice idea—it’s a practice with the power to shape our relationships and enrich our lives.
So, what makes gratitude so powerful? Let’s explore the science behind it.
The Science of Gratitude
Research has shown that our ability to experience gratitude is influenced by our upbringing, life experiences, and even neurobiological factors. But at its core, gratitude serves an essential evolutionary purpose: it fosters social bonding and mutual cooperation, which were crucial for our ancestors' survival (Allen, 2018). This might explain why we feel especially thankful for unexpected kindness from strangers—it’s a trait that’s helped us survive as a species.
Gratitude is also intricately connected to our biology. Brain studies show that when we experience gratitude, regions like the prefrontal cortex and amygdala are activated, areas involved in decision-making and feelings of generosity (Decety & Porges, 2011). These brain changes are also accompanied by increased levels of neurotransmitters like dopamine, serotonin, and oxytocin, which as a result makes us happier and feel more connected to others. Remarkably, practicing gratitude can even help rewire our brains to focus more on the positive aspects of our lives rather than the bad.
Beyond its emotional impact, gratitude has tangible physical benefits. It can lower blood pressure, regulate blood sugar, and reduce inflammation (Boggis et al., 2020). It’s also been shown to alleviate pain and enhance overall quality of life. Surprisingly, gratitude may even fortify our immune system, making us more resilient to illnesses.
Mentally, gratitude is a fantastic antidote to anxiety and depression. By focusing on the positive and appreciating what we have, we can shift our perspective, reducing stress and promoting a more balanced emotional state. And for those of us in high-stress jobs, like behavior analysis, practicing gratitude can even protect us from burnout (Kalsi & Khurana,2023). When we cultivate gratitude, we find more satisfaction and purpose in our work.
Finally, one of the most eye-opening studies comes from Barton and colleagues (2015), who looked at how spousal gratitude affects relationships under stress. They found that couples who regularly expressed gratitude were more committed to each other and thought less about divorce, even when facing financial difficulties.
The takeaway? Show appreciation to your loved ones. It’s one of the simplest yet most effective ways to strengthen your relationships, even when things get tough.
As you can see, the impact of gratitude on our well-being is undeniable, but how exactly can we understand and shape gratitude using the principles of behavior analysis?
Gratitude Through a Behavior Analytic Lens
From a behavior analysis perspective, gratitude is much more than a feeling—it’s a behavior that can be explained, shaped, and influenced through multiple principles.
First, let’s look at gratitude through the lens of respondent conditioning. Just like how Pavlov’s dogs learned to associate the sound of a bell with food, we can learn to associate certain neutral stimuli with feelings of gratitude. For example, if your morning coffee ritual is often accompanied by moments of peace and gratitude, the sound of the coffee machine brewing or the smell of freshly ground beans may start to trigger those positive emotions automatically. Similarly, if your family has a tradition of decorating the house together during Christmas as you bake and listen to Christmas songs, just seeing Christmas decorations at the store or listening to Christmas music can make you feel grateful for those memories.
From an operant conditioning perspective, gratitude is a behavior that can be strengthened or weakened based on the consequences that follow it. If expressing gratitude leads to positive reinforcement—like a smile, social approval, or reciprocated kindness—it’s more likely that you’ll continue expressing gratitude in the future. Conversely, if expressing gratitude is met with negative or indifferent responses—like a sarcastic remark or dismissive response—it can have the opposite effect. Unpleasant experiences can reduce the chances of you expressing gratitude in similar situations moving forward.
Finally, gratitude can also be influenced by stimulus control, meaning that certain cues in our environment can prompt us to feel or express thankfulness. Maybe it’s the sight of a family photo that reminds you to feel grateful, or a daily gratitude journal that cues you to reflect on the good in your life. By creating environments that promote gratitude, we can make these behaviors more frequent and automatic. So, what cues do you have in your home or office that prompt you to be more thankful?
Easy Ways to Practice Gratitude
If you’re like me, you might be wondering: How can we take all this science and make it work in our everyday lives, not just during Thanksgiving? Here are a couple of simple ideas:
The Three Good Things Exercise: This one is a favorite of mine. Before you go to bed, write down three positive things that happened during the day. They don’t need to be life-changing events. It could be something as simple as being grateful for having a place to sleep, being healthy, or having a job. Research by Emmons and McCullough (2003) shows that this small practice can dramatically improve your mood and overall outlook on life.
Gratitude Letters: Think of someone who’s had a huge impact on your life. Write them a letter telling them why you appreciate them, and if you’re brave enough, read it to them. It’s one of those activities that feels vulnerable but so, so worth it. (Seligman et al., 2005).
Experiential Consumption: Finally, consider shifting your focus from material things to life experiences, as suggested by Walker and colleagues (2016). Their research found that people feel more gratitude and satisfaction when they invest in experiences—like attending a concert, taking cooking classes, or traveling—rather than buying physical items. This Thanksgiving, plan to savor experiences, whether it’s watching the sunrise, going for a family walk, or playing board games. These moments create lasting memories and deepen your appreciation for life’s richness.
Conclusion: Gratitude as a Daily Choice
As I reflect on what I’m grateful for this Thanksgiving—my family, friends, and the opportunity to make a meaningful impact in the field of behavior analysis—I’m reminded that gratitude is far more than a fleeting feeling. It’s a powerful tool that shapes our behavior, strengthens our relationships, and even rewires our brains for the better. Gratitude is also a choice, a practice, and a science. So, as we gather around our Thanksgiving tables this year, let’s share our thanks with the awareness that these simple acts of appreciation can truly transform our lives.
Happy Thanksgiving, everyone. May your hearts—and your plates—be full.
If you are interested in learning more about the science and application of gratitude in behavior analysis, I invite you take my CEU on gratitude here: https://ceu.studynotesaba.com/product/gratitude-rec/
References:
Allen, S. (2018). The science of gratitude. Greater Good Science Center, University of California, Berkeley. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf
Barton, A. W., Futris, T. G., & Nielsen, R. B. (2015). Linking financial distress to marital quality: The intermediary roles of demand/withdraw and spousal gratitude expressions. Personal Relationships, 22(3), 536-549.https://doi.org/10.1111/pere.12094
Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of Psychosomatic Research, 135, 110165. https://doi.org/10.1016/j.jpsychores.2020.110165
Decety, J., & Porges, E. C. (2011). Imagining being the agent of actions that carry different moral consequences: An fMRI study. Neuropsychologia, 49(11), 2994–3001. https://doi.org/10.1016/j.neuropsychologia.2011.06.024
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
Kalsi, N., & Khurana, R. (2023). The Science of Gratitude. Journal of Research Administration, 5(2), 11932-11940.
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American psychologist, 60(5), 410. https://doi.org/10.1037/0003-066x.60.5.410
Walker, J., Kumar, A., & Gilovich, T. (2016). Cultivating gratitude and giving through experiential consumption. Emotion, 16(8), 1126. https://psycnet.apa.org/doi/10.1037/emo0000242
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