Gratitude reduces inflammation in our body and brain
Written by Tiernee Schatz, ATR-BC, LPC, NCC, CCTP
“Gratitude is a practice that shifts our perspective from what your life lacks to the abundance that is already present.”
-Brene Brown
When applying to graduate school for my art therapy and counseling degree, submitting a sample of academic writing was required. Since it had been over a decade since I had last written a research paper, I was a bit intimidated. I decided to start with researching something of interest to me, in hopes it would reduce some of the discomfort. Always interested in how our bodies and brains work, I began by looking for scientific mental health articles that researched the mind-body connection. I wasn’t sure what I would find having spent my undergraduate studies steeped in the minds of antiquity where the mind was a distinct entity from the body. I was pleased to come across an article that discussed a connection between systemic inflammation and increased depression and anxiety symptoms. I dug in, wrote an essay, and haven’t stopped inquiring about the ways in which our bodies and brains are intricately connected.
Gratitude has been shown to reduce inflammation in our body and therefore our brain
It appears that stress and systemic inflammation can compromise the function of the Blood Brain Barrier and may contribute to increased depression and anxiety symptoms (Medina-Rodriguez & Beurel, 2022), (Won & Kim, 2020). The Blood Brain Barrier (BBB) is a layer of cells around our brain that acts a gatekeeper, carefully filtering and allowing certain nutrients and molecules in or out. When systemic inflammation is present in the body, the tight junctions of the cells in the BBB become loose and molecules are able to bypass the filtering system and sneak through cracks in the barrier. This again, is seen in patients suffering with inflammation + depression/anxiety symptoms. While it is not clear what causes what, there is a clear correlation.
It is also clear that stress is correlating factor in the body’s inflammation response. We experience stress in all kinds of forms. Whether it is biological, social, stage of life, or lifestyle related we experience stress on a regular basis. For example, a virus causing our immune system to respond would be considered a biological stressor as well as environmental toxins in our food, clothing, hygiene products, water, and air. Being subject to racism, sexism, ageism, classism, ableism, homophobia, (and more), would all be considered socially induced stressors. A stage of life stressor may be going to college, starting a family, or losing a job. Lifestyle stressors include choices we make related to sleep, the foods we eat, how much alcohol we consume, and how we manage our time.
While some of life’s stressors are out of our control, and some we do have control over, we always have control over how we respond to stress. Practicing gratitude appears to have a direct impact on relieving the impacts of stress, specifically by reducing inflammation (Hazlett et al., 2021).
Gratitude:
the quality of being thankful; readiness to show appreciation for and to return kindness
Practicing gratitude is not engaging in toxic positivity, overlooking problematic interactions, or ignoring your feelings and emotions. Gratitude is a coping skill and mindset that can coexist with all the complexities of life. It can bring balance to your stress response having healthful effects on both your body and brain, potentially reducing depression and anxiety symptoms.
Some ideas for practicing gratitude include setting aside time to reflect and share:
Journaling~start your morning by reflecting and writing down 3 things you are grateful for. This also has an impact on your mindset for the day and helps your brain look for the good throughout the day.
Sending "thinking of you” cards and notes to those you care about and appreciate. Not only does this gratitude practice impact you positively but it also positively impacts people in your life.
Saying thank you whenever you can! When we slow down and notice the small things others do for us, and show them appreciation, we show them that we see them and appreciate even the small things. Chances are, they will start doing the same for you.
Noticing beauty is one of my favorite ways to engage with and inspire gratitude. Spending time outdoors never disappoints or leaves me empty handed. Taking walks while picking up small bits of plants and sticks here or there, taking time to observe their intricate patterns. Noticing a bird song in winter, “chick-a-dee-dee-dee”, or the child’s squeal of glee at the playground in summer, I can always find a moment to be grateful for the beauty that surrounds us daily.
There are no right or wrong way to practice gratitude. What you are grateful for can be simple and small and will vary from day to day, person to person, and season to season. What’s important is that it is meaningful and impactful to you.
Photo by Skyler Ewing via Pexels
Tiernee Schatz, ATR-BC, LPC, NCC, CCTP is the owner and lead therapist at Blue Pines Counseling, Holistic Arts Studio in Cedarburg, Wisconsin. She is a board certified art therapist, nationally certified licensed professional counselor with advanced training in nutritional psychiatry, and is a certified clinical trauma professional.
References:
Hazlett, Laura I., et al. “Exploring Neural Mechanisms of the Health Benefits of Gratitude in Women: A Randomized Controlled Trial.” Brain, Behavior, and Immunity, vol. 95, July 2021, pp. 444–453, https://doi.org/10.1016/j.bbi.2021.04.019.
Medina-Rodriguez, E. M., & Beurel, E. (2022). Blood brain barrier and inflammation in depression. Neurobiology of Disease, 175, 105926. https://doi.org/10.1016/j.nbd.2022.105926
Oxford Dictionary. (2024). Oxford Languages. Oxford Languages; Oxford University Press. https://languages.oup.com/google-dictionary-en/
Won, E., & Kim, Y.-K. (2020). Neuroinflammation-Associated Alterations of the Brain as Potential Neural Biomarkers in Anxiety Disorders. International Journal of Molecular Sciences, 21(18), 6546. https://doi.org/10.3390/ijms21186546