We synthesized data from 145 studies spanning 28 countries and found that gratitude interventions result in small increases in well-being. Using data from 145 papers, 163 samples, 727 effect sizes, and 24,804 participants from 28 countries, we found that gratitude interventions led to small overall increases in well-being (Hedges’ g = 0.19, 95% CI [0.15, 0.22]).

Sixty-four randomized clinical trials were included. The meta-analysis demonstrated that patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer symptoms of anxiety and depression. This systematic review and meta-analysis demonstrated that participants who underwent gratitude interventions had greater satisfaction with life, better mental health, and fewer symptoms of anxiety and depression.

Sixty-four randomized clinical trials were included. The meta-analysis demonstrated that patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer symptoms of anxiety and depression. The results demonstrate that acts of gratitude can be used as a therapeutic complement for treating anxiety and depression and can increase positive feelings and emotions in the general population.

A 2017 meta-analysis of 38 gratitude interventions found small to moderate effects for several psychological outcomes but findings were mixed for physical health. This review concluded that gratitude interventions appear to improve well-being, happiness, life satisfaction, grateful mood, grateful disposition, positive affect and depressive symptoms, while the evidence for stress and negative affect was mixed.

Several recent meta-analyses found that interventions focused on increasing gratitude may increase psychological well-being and decrease symptoms of depression and anxiety, although the effect sizes may be small (Cregg & Cheavens, 2020; Davis et al., 2016; Dickens, 2017). Individuals with higher levels of gratitude experience better psychological well-being, including lower rates of depression, anxiety, and greater emotional functioning, including more positive affect, less negative affect, and higher life satisfaction. The gratitude writing group maintained gratitude levels and decreased stress and negative affect at one-month post-intervention, whereas the expressive writing group did not.

In an experimental comparison, those who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events (Emmons & McCullough, 2003). A daily gratitude intervention (self-guided exercises) with young adults resulted in higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison. In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in greater amounts of high energy positive moods, a greater sense of feeling connected to others, more optimistic ratings of one’s life, and better sleep duration and sleep quality, relative to a control group.

This study explores the mediational role of gratitude as mood in the context of a recently conducted randomized controlled trial. The findings show that a 6-week gratitude intervention consistently promotes gratitude as mood over 2, 4, and 6 weeks, and that the effects of the intervention on mental well-being are mediated by increases in gratitude as mood at 4 weeks.

Specifically, a study using a 6-week gratitude exercise app intervention found that intervention participants had significantly improved mental health outcomes compared with the control group, with effects continuing after the 6-week follow-up, which were not dependent on baseline well-being. The mobile gratitude intervention was found to effectively improve mental health symptoms in the subsample showing at least moderate symptomatology, with those in the intervention group scoring significantly lower for symptoms of depression, anxiety, and stress after the 3-week intervention period than those in the subsample control group. It demonstrates the effectiveness of a GIA in improving university students’ mental well-being by decreasing depression, anxiety, and stress symptoms after a 3-week intervention period.

The meta-analysis synthesized the association in 70 reported effect sizes from 62 published and unpublished articles, involving a total of 26,427 child, adolescent, and adult participants. The results showed a significant association between gratitude and depression, r = -0.39 (95% confidence intervals -0.44, -0.34), indicating that individuals who experience more gratitude have lower levels of depression. The findings show a substantial association between gratitude and depression and provide a reason to explore further the effects of gratitude-based interventions in the treatment of depression.

Recent research has pointed to gratitude's myriad positive health effects, including greater emotional and social well-being, better sleep quality, lower depression risks, and favorable markers of cardiovascular health. Published July 2024 in JAMA Psychiatry, the new study drew on data from 49,275 women enrolled in the Nurses' Health Study. Participants with gratitude scores in the highest third at the study's start had a 9% lower risk of dying over the following four years than participants who scored in the bottom third, although the study was observational and cannot prove causation.

Methods and Materials: A randomized controlled trial was conducted with 30 undergraduate students from Greece, who were randomly assigned to either an experimental group (n = 15) receiving a ten-session gratitude journaling intervention over five weeks or a control group (n = 15) receiving no intervention. Findings: The results indicated significant improvements in well-being and academic achievement in the experimental group compared to the control group. The mean well-being score in the experimental group increased from 158.42 (SD = 12.35) at pretest to 172.68 (SD = 11.14) at posttest and remained high at follow-up (M = 171.47, SD = 11.92), while the control group showed no meaningful change. Conclusion: The findings suggest that gratitude journaling is an effective and sustainable intervention for improving psychological well-being and academic performance in university students, with benefits persisting up to five months after the intervention.

Using a randomized controlled design method, this study compared using the MBS101 gratitude module to using a gratitude journal for 21 days. Compared to the gratitude journaling group, the MBS101 group had significantly better outcomes on gratitude and subjective well-being. The first aim of this study was to examine the effectiveness of the MBS101 gratitude module by showing that individuals who received the MBS101 gratitude module increased in gratitude and well-being from the beginning of training to the end of training. The results indicated that both gratitude interventions produced improvements, but the personalized MBS101 module outperformed simple journaling on increases in gratitude and subjective well-being.

In a randomized controlled trial of more than 200 participants, the researchers compared three groups: one group practicing various gratitude exercises; one performing self-kindness acts (active control group); and one with no intervention (waitlist control group). The six-week training intervention consisted of daily (5 days/week) gratitude exercises, mostly writing exercises, that took about 15 minutes a day. Participants undertook a different exercise each week, among them were a week of daily writing in a gratitude diary (writing about good things each day). The study found the gratitude training was more effective at improving mental well-being than the self-kindness intervention or waitlist control. The effects of practicing gratitude on mental well-being were maintained for six months after the training.

Gratitude improves psychological health. Researchers have found links between gratitude and wellbeing. It can boost happiness and even reduce depression. One simple way to practise gratitude is to keep a daily or weekly gratitude journal, where you write down things you are grateful for; research shows this practice is associated with improved mood and wellbeing.

Research suggests that gratitude can make people happier, improve relationships, and potentially even counteract depression and suicidal thoughts. By reducing stress, gratitude reduces depression and anxiety. Keeping a gratitude journal or consistently verbalizing gratitude can help manage negative emotions like guilt and shame.

A meta-analysis by Lai et al. (2023) highlighted that expressive journal writing significantly reduces symptoms of anxiety and depression, particularly in individuals undergoing therapy. Gratitude journalling focuses specifically on recording positive experiences and things one is thankful for, which has been shown to enhance well-being and resilience. Emmons and McCullough (2003) found that individuals who engaged in daily gratitude journalling reported higher levels of optimism, improved sleep quality, and greater overall happiness compared to those who did not practise gratitude. A study by Kaczmarek et al. (2020) found that gratitude journalling reduces negative affect and increases life satisfaction, particularly in individuals experiencing chronic stress.

The benefits of gratitude on mental health are significant and multifaceted. Practicing gratitude can lead to increased happiness, well-being, and life satisfaction while also reducing symptoms of anxiety and depression. A variety of studies indicate that individuals who engage in gratitude journaling often experience improved sleep, reduced stress hormones, and enhanced interpersonal relationships. Multiple studies highlight the substantial mental health benefits of gratitude practices, particularly gratitude journaling. Research indicates that individuals who regularly document their gratitude experience higher levels of happiness and well-being while alleviating symptoms of anxiety and depression.

A comprehensive meta-analysis of 70 studies involving more than 26,000 participants found significant associations between gratitude practices and reduced depression symptoms, with effect sizes that remain clinically meaningful even when controlling for publication bias and study quality. The analysis revealed that gratitude interventions consistently produced improvements in life satisfaction, social relationship quality, and self-esteem measures, suggesting that the benefits extend beyond simple mood enhancement to encompass broader aspects of psychological functioning. Multiple studies demonstrate that individuals who regularly engage in written gratitude exercises experience significant decreases in worry, psychological distress, and anxiety-related symptoms.

A study in 2020 showed that regularly practicing gratitude can help ease symptoms of anxiety and depression. According to Robert A. Emmons, professor of psychology at UC Davis, "Clinical trials indicate that the practice of gratitude can have dramatic and lasting effects in a person’s life. It can lower blood pressure, improve immune function, and facilitate more efficient sleep." The article notes that taking a moment to journal your gratitude each day could result in stronger physical health, which will help your overall wellbeing.

According to the research synthesized here, keeping a gratitude journal is associated with reductions in anxiety and depression, as well as improvements in overall emotional well-being. Across multiple clinical and non-clinical samples, gratitude journaling and related interventions show small to moderate effects on depressive symptoms, anxiety, and life satisfaction when compared to control conditions.

One of the most effective tools for boosting mental health is journaling about gratitude—a daily habit that can shift perspectives, increase happiness, and reduce stress. Research has shown that practicing gratitude can lead to improved emotional resilience, lower levels of anxiety and depression, and even better sleep. Taking a few moments each day to write down things you’re thankful for can enhance self-awareness, encourage mindfulness, and cultivate a sense of peace.

A widely cited early randomized study found that participants who kept gratitude journals reported higher well-being and optimism than controls. This is background context only and not directly verified by a retrieved URL in the current evidence set.

Gratitude interventions outperformed a measurement-only control on measures of psychological well-being (d = .31, 95% CI [.04, .58]; k = 5) and outperformed an alternative-activity condition on measures of psychological well-being (d = .17, 95% CI [.09, .24]; k = 20).

The study found a small effect on all three domains. At a three and six month follow up, small yet significant effects were present for subjective and psychological well-being. This source is a secondary student-style write-up and is much less authoritative than the primary studies.