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In today’s fast-paced world, getting caught up in the hustle and bustle of life can be easy. Practicing gratitude is a way to slow down and appreciate what life has to offer.

Gratitude is more than a fleeting feeling or a polite expression, said Matt Brosi, Oklahoma State University Extension family science specialist.

 

“Author Kristi Nelson describes gratitude as ‘not just a reaction to good events, but a daily discipline of presence, humility and interdependence that can transform how we experience every moment,’” Brosi said. “It’s a mindset that invites people to slow down, notice life’s gifts and acknowledge the role of others, nature or the divine in their lives.”

 

Why does gratitude matter? Research shows that gratitude is deeply transformative and improves these four areas of life:

• Emotional well-being: Regular gratitude practice reduces stress, anxiety and depression while increasing optimism and resilience.
• Physical Health: Studies link gratitude to better sleep, a stronger immune system, reduced inflammation and a lower risk of heart disease.
• Relationships: Often called “social glue,” gratitude fosters empathy, generosity, forgiveness, and stronger bonds with loved ones.
• Meaning and Spiritual Depth: Gratitude deepens a sense of purpose, reframes aging and loss, and nurtures awe and connection.

“As we approach the holiday season, it’s a great time to become more intentional with gratitude,” he said. “It is trainable and expandable through intentional, practical habits. Gratitude is a skill that grows stronger with daily attention.”

 

There are numerous ways to practice gratitude, and evidence-based practices include:

 

• Gratitude journaling: Write down three to five specific things you’re grateful for each week.
• Gratitude letters or visits: Write a note of appreciation to someone who has impacted your life. Deliver it in person for an even greater boost.
• Mindful moments: Pause daily to notice small gifts and savor them.
• Express thanks out loud: Share appreciation with coworkers, family or strangers to strengthen relationships.
• Serve others: Acts of generosity and service reinforce humility and purpose.
• Savor positive experiences: Slow down and fully experience joyful moments to create lasting memories. Linger on the feelings, sights or meaning.
• Connect with transcendence: Whether through nature, spirituality or awe, connecting to something bigger fosters perspective and peace. 

 

Brosi said that practicing gratitude can help transform suffering, change brain chemistry, build character and a legacy.

 

“Gratitude isn’t just a reaction – it’s a revolutionary way of engaging with life,” he said. “Practicing gratitude doesn’t mean ignoring pain or pretending everything is perfect. Instead, it invites you to take nothing for granted, savor what’s here and act with love and purpose.”