You’re having the day from hell, feeling overwhelmed, or just in a bad headspace. So naturally it’s easy to get caught up in the swirl of negative thoughts as your mind beats you up. Moments like this are when it’s vital to know how gratitude instantly works to improve your mood and put you in a better headspace. Taking a moment to reflect on what you’re thankful for has a profound impact on your present emotional state.

So, how exactly does gratitude work its magic on your mood?

How Gratitude Instantly Works

When you practice gratitude, your brain releases a mix of feel-good chemicals, such as dopamine and serotonin. These are the same chemicals that are released when you experience something pleasurable or rewarding. The more you focus on positive things in your life, the more your brain becomes wired to notice and appreciate those moments. (Read that last sentence 50 or more times until it becomes permanently etched in your psyche)

This shift in perspective is key to feeling happier and more content.

A study by Robert Emmons, one of the leading researchers on gratitude, found that people who kept a regular gratitude journal reported higher levels of positive emotions, better health, and even better sleep. Gratitude is a powerful tool that works almost like a mental reset button, helping you switch your focus from what’s going wrong to what’s going right.

Gratitude Shifts Your Focus

One of the most significant ways gratitude improves your mood is by shifting your focus. Our brains have a natural tendency to zero in on the negative. This ridiculously annoying phenomenon is called “negativity bias.” Essentially, we’re wired to pay more attention to problems and threats in order to protect ourselves. Great, huh? 🙄 But when you intentionally practice gratitude, you counteract this tendency by focusing on the positive aspects of you life. Yes, it’s really that simple. But no, it’s not that easy.

Now this doesn’t mean ignoring the challenges of life, but rather choosing to acknowledge and appreciate the good things alongside them. By focusing on what’s going well, you create a mental balance that helps you handle the hard shit with a bit more resilience and perspective – necessary ingredients for a rich and meaningful life.

Gratitude Reframes Your Thoughts

Practicing gratitude also helps reframe negative thinking. When you’re like crap, it’s easy to spiral into “all or nothing” thinking like, “nothing ever goes right” or “I’m always struggling.” It’s also easy to apply this “all or nothing thinking” to our partners with nonsense like, “She never cleans up after herself” or “He always ignores me when I’m talking to him.” But when you pause to think about what you’re grateful for, those sweeping negative statements start to lose their power.

For example, let’s say you had a rough day at work. Most people will focus on what went wrong. But if you take a moment to think about the small things you’re thankful for—maybe you had a pleasant conversation with a colleague, or you were able to enjoy a nice cup of coffee in the afternoon—you’ll notice that your perspective begins to shift. The more you train yourself to focus on what to be grateful for, the more you build a habit of seeing the good in any situation. This is a skill that separates the few from the many. Those few being the ones truly happy and successful in life. 😉

Gratitude Brings You to the Present

Another amazing benefit of gratitude is that it grounds you into the present moment. It’s easy to get stuck in your head, worrying about the future or ruminating on past mistakes. But when you practice gratitude, you’re forced to stay grounded in the here and now. Whether it’s appreciating the beauty of nature around you or being grateful for a moment of peace in a busy day, focusing on what’s happening in the present moment can instantly help calm your mind.

In fact, studies have shown that practicing mindfulness and gratitude together can create even greater emotional benefits. When we intentionally slow down to notice what we’re thankful for, we engage both our minds and our emotions in a positive way.

Simple Ways to Practice Gratitude

You don’t need to have a perfect routine to experience the benefits of gratitude. Here are a few simple ways to start:

1. Gratitude Journal: Each morning, write down three things you’re grateful for. They can be big or small—anything that brings you joy or peace. Doing it first thing in the morning sets the mental tone for the day.
2. Express Appreciation: Take a moment to express thanks to someone who has made a difference in your day, whether it’s a friend, family member, or even a stranger. Even if it’s thanking someone to hold the door for you.
3. Gratitude in the Moment: When you’re feeling stressed or upset, stop for a few seconds and think about something you’re grateful for right then and there. Even though my boss is being a total prick right now, I’m grateful to have this job so I can support my family.
4. Gratitude Reminders: Set a reminder on your phone or leave sticky notes around your house to prompt you to think of something you’re thankful for throughout the day. There are dozens of helpful apps for this too.

Gratitude is a simple but incredibly powerful tool to boost your mood, reduce stress, and improve your overall well-being. By shifting your focus from what’s lacking to what’s abundant in your life, you will begin to rewire your brain to effortlessly look for the good in any situation, even on difficult days.

James Killian, LPC is the Principal Therapist & Owner of Arcadian Counseling in Greater New Haven, CT where they specialize in helping over-thinkers, high achievers, and perfectionists reduce stress, increase fulfillment and enhance performance so they can move From Surviving To Thriving.