While it may be difficult to practice gratitude if you have depression, it may help reduce symptoms. Practicing gratitude has other health benefits, such as increasing optimism and improving sleep quality.

Practicing gratitude is defined as the state of being grateful. There are a variety of ways to practice gratitude, and it may look different from person to person.

While it may be difficult to feel grateful when you are depressed, there are many small things you can do to practice gratitude. It can help you reduce stress and improve both your emotional and physical well-being.

Keep reading to learn about the benefits of practicing gratitude, as well as tips to get started and when to ask for help.

Regularly practicing gratitude has a number of benefits, such as:

A 2019 study found that individuals who made lists of moments they were grateful for throughout the day had lower scores for depression after just 2 weeks.

They also had higher well-being, happiness, and life satisfaction scores compared to the neutral and negative intervention groups within the same time frame.

A 2020 review of studies found that gratitude interventions improved subjective sleep quality.

It also noticed improvements in:

However, these effects were not studied as much as sleep. Additionally, the effects of gratitude intervention on inflammation and other physical symptoms showed mixed results. Thus, more research is needed in these areas.

There are many ways you can practice gratitude. You can engage in some of these actions from anywhere, so you can still practice gratitude on your bad days.

  • Write a letter or make a call to a friend or family member. Think of something they did or something they said that made a positive impact on you. Express your gratitude to them.
  • Start a gratitude journal. This can be a physical journal or a digital one. Once a week, try to set aside 10 to 15 minutes to write about things you are grateful for: this can include people, places, objects, memories, or anything else you want.
  • Do a favor for someone you are grateful for. This does not have to be a grand gesture. It can be as simple as sharing some leftovers or running errands together.
  • Consider volunteering. Volunteering is a way to give back to your community and help others. It is a dedicated time to do something purposeful, even if it is just for a couple hours every once in a while.
  • Remember to be grateful to yourself. You made it through many hard times, and you will keep doing so. Gratitude for yourself is not tied to how much you achieve. Just existing is more than enough.

There are many other ways to practice gratitude, but these are just few activities to give you a place to start.

It is perfectly OK to start small. This makes the task less overwhelming and more manageable.

For example, if you can journal for just 5 minutes a day, that is significant progress. You can add more time slowly, or at a pace that is comfortable to you.

Help is available

Taking care of yourself is the most important way to practice gratitude. If you feel that you are struggling, know that you are not alone.

If you are in a crisis, please seek out support:

  • Call or text the 988 Suicide and Crisis Lifeline at 988 or chat 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
  • Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
  • Not in the United States? Find a helpline in your country with Befrienders Worldwide.
  • Call 911 or your local emergency services number if you feel safe to do so. Many areas have crisis units, which are equipped to help in mental health situations.

While it may be difficult to feel grateful when you are depressed, practicing gratitude has been shown to improve symptoms of depression.

There are also a variety of other health benefits, such as improving sleep quality and promoting healthy aging.

Some small ways you can practice gratitude include journaling and taking a moment to be grateful to yourself. Practicing gratitude will look different for everyone, and it may take some time to find what works for you.