Small Habits, Big Impact - How Gratitude Can Boost Your Mood

Intentional practices can support emotional resilience in later life. These simple research-backed approaches promote greater well-being and satisfaction among older adults.

Story by Leonard Balsera

Retirement can be a release from the pressures of life, but it can also bring new sources of stress and unique mental health challenges. Many retirees experience loneliness, financial stress, or the loss of purpose and loved ones.

A deliberate focus on gratitude can make it easier to deal with these feelings. "Gratitude" in this case doesn't mean pretending everything is perfect or dismissing your worries. It means noticing when things go right and giving yourself a little more time and space to reflect on it.

The gifts of gratitude

Studies comparing gratitude exercises with ordinary activities find reliable improvements in mental well-being. A 2003 study published by the American Psychological Association found that people who regularly "count their blessings" report more positive feelings, more optimism, and sometimes better sleep.

In 2013, researchers at the University of Jaén in Spain conducted a controlled clinical trial of adults age 60-93 which showed that gratitude exercises significantly reduced symptoms of anxiety and depression and led to an increase in overall life satisfaction.

Easy ways to acknowledge the good

And the best part is, some of the most effective interventions were the simplest ones. Here are a few easy ways to start practicing gratitude in your daily life:

Three Good Things: Every evening, write down three good things that happened that day, no matter how small - a nice chat or a good meal, for example. Then write a sentence that explains why each thing happened. The "why" is important, because it helps train your brain to find causes for good things, so they feel more like a trend.

In 2005, researchers observed that this exercise alone increased overall happiness and decreased depression symptoms for the entire duration of the study. You can also do this as a weekly exercise for a longer view.

Gratitude Letters & Visits: Consider writing a thank-you letter to someone who was kind to you but whom you never got a chance to thank. For an even bigger mood boost, deliver the letter in-person and turn it into a visit.

Sharing the Joy: If you prefer talking to writing, ask a friend or loved one to do a "gratitude call" with you at least once a week. In these touchpoints, describe the good parts of the past week and what you're looking forward to.

Repeating these tiny steps can make gratitude a regular part of your life, and research shows the potential benefits are considerable. If you're struggling with stress, depression, or anxiety and you need more support, Texas Health & Human Services (HHSC) has more mental health resources and services for seniors at MentalHealthTX.org.

Sources: Journal of Personality and Social Psychology; American Psychologist; Aging & Mental Health

Well-being