In the face of nature, humans appear minuscule and with limited capabilities. Therefore, we should embrace a humble attitude, expressing gratitude towards the gifts from the heavens and all that we possess unconditionally. Experts suggest that unconditional gratitude could be the most fundamental form of happiness and has numerous benefits.
American psychologist and author of “Spiritually Intelligent Leadership: How to Inspire by Being Inspired,” Yosi Amram, wrote in Psychology Today that most gratitude is conditional, but unconditional gratitude can free us from such restrictions.
He explained that most expressions of gratitude stem from a “because.” For example, “I am grateful to this person because he helped me.”
There is another type of gratitude without a “because.” This gratitude exists merely because we do it, solely for the sake of gratitude itself. This is unconditional gratitude.
Amram stated that biologically, gratitude can regulate the sympathetic nervous system, benefiting us. Brain imaging studies show that gratitude activates the hippocampus and amygdala, two regions closely related to emotions, memory, and body regulation.
These regions overlap with the reward pathway and hypothalamus, which can elevate serotonin levels and stimulate the secretion of dopamine, a neurotransmitter associated with happiness and motivation.
Gratitude can even reshape neural structures over time, supporting emotional resilience. Long-term expressions of gratitude are linked to improved immune function, reduced cortisol levels, and enhanced heart health. Research indicates that grateful individuals show more resilience to emotional setbacks and stress, displaying greater psychological flexibility and broader awareness in adversity.
Furthermore, gratitude can counterbalance and balance the brain’s negative tendencies. This negative inclination can cause immense stress on the nervous system, leading to fatigue, emotional issues, and anxiety. To counteract this negativity, we must consciously acknowledge and appreciate the beauty around us.
A practical guideline is to pause and take three deep breaths, truly savoring, absorbing, and digesting the emotional “nutrients” within our gratitude.
Amram mentioned that with the confirmed benefits of gratitude, unconditional gratitude may be the most powerful form of gratitude, freeing our sense of worth from external dependencies.
Conditional gratitude relies on life going smoothly. It is inherently more fragile and susceptible to pressure, loss, or uncertainty.
Unconditional gratitude anchors us in gratitude for existence itself, independent of achievements, progress, or control. It enables us to feel internally fulfilled and grounded, even in the midst of chaotic or painful circumstances—often when we need encouragement the most.
As such, unconditional gratitude is not only a tool to enhance happiness but also a profound psychological transformation—a way of accepting pain and adversity, rather than denying them.
Amram suggested that instead of listing things you are grateful for, take three deep breaths, then try expressing gratitude without any specific objects in mind. For example: “I am grateful to be here.” “I am grateful for our shared moment.” “I express gratitude for the gift of life.”
None of these expressions require any cost. Through these expressions, gratitude can become an acknowledgment of eternal truths—your existence itself holds extraordinary significance, unrelated to any actions or achievements.
Courtney Beard, Associate Professor of Psychology in the Department of Psychiatry at Harvard Medical School, also wrote on Psychology Today, highlighting the cross-cultural benefits of gratitude that bring happiness globally.
She mentioned that prior psychological research has confirmed the impact of gratitude on happiness. Common gratitude practices include keeping a gratitude journal, writing letters, journaling, or directly expressing gratitude to others. However, are these gratitude practices equally effective across different cultural backgrounds?
A recent study published in the Proceedings of the National Academy of Sciences (PNAS) explored the impact of gratitude on happiness among people from various cultural backgrounds. The study, an integrated analysis, included 145 studies and over 24,000 participants from 28 different countries.
The results indicated that overall, gratitude has a positive impact on happiness, particularly in boosting positive emotions.
Researchers highlighted that gratitude practices might have some cultural differences. For example, expressing gratitude to others and engaging in gratitude meditation are two distinct practices, and their effectiveness may vary by culture and even by individuals. There is no “one-size-fits-all” gratitude practice.
Researchers recommended integrating gratitude into daily life, as it is a low-cost and simple way to enhance positive emotions over time.
Beard concluded that while there may be differences in the impact of gratitude worldwide, we still have much to learn. However, we do know that gratitude can enhance positive emotions, and combining different practices can amplify this effect.
She suggested trying various gratitude practices, even those you have never attempted before. By persisting in these practices, you may discover their benefits, experiencing happiness throughout the year.