--- title: Cultivate an Attitude of Gratitude --- [![CCFMag\_logo\_2023Fall\_Mb](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/CCFMag_logo_2023Fall_Mb.png?noresize&width=224&height=38&name=CCFMag_logo_2023Fall_Mb.png) ![CCFMag\_logo\_2023Fall-Dkstp](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/CCFMag_logo_2023Fall-Dkstp.png?noresize&width=552&height=65&name=CCFMag_logo_2023Fall-Dkstp.png)](https://magazine.clevelandclinic.org/2023-fall?hsLang=en) [Donate](https://give.ccf.org/CCMAG) HEALTH ESSENTIALS # Cultivating an Attitude of Gratitude ## Share - [Share on facebook](http://www.facebook.com/share.php?u=https://magazine.clevelandclinic.org/2023-fall/cultivate-gratitude&utm_medium=social&utm_source=facebook) - [Share on twitter](https://twitter.com/intent/tweet?original_referer=https://magazine.clevelandclinic.org/2023-fall/cultivate-gratitude&utm_medium=social&utm_source=twitter&url=https://magazine.clevelandclinic.org/2023-fall/cultivate-gratitude&utm_medium=social&utm_source=twitter&source=tweetbutton&text=) - [Share on linkedin](http://www.linkedin.com/shareArticle?mini=true&url=https://magazine.clevelandclinic.org/2023-fall/cultivate-gratitude&utm_medium=social&utm_source=linkedin) - [Share on email](mailto:?subject=Check%20out%20Cultivate%20an%20Attitude%20of%20Gratitude%20&body=Check%20out%20https://magazine.clevelandclinic.org/2023-fall/cultivate-gratitude&utm_medium=social&utm_source=email) Illustrations: Getty Images When you’re overwhelmed or stressed out, it’s easy to miss the extraordinary gift of being alive. Practicing gratitude can shift your perspective.  ## ![2023Fall-HealthEss\_Inset](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-HealthEss_Inset.jpg?width=318&height=436&name=2023Fall-HealthEss_Inset.jpg) ## Want More Health and Wellness Advice? This article originally appeared on Cleveland Clinic Health Essentials. To get the Health Essentials newsletter delivered right to your inbox, sign up below.   [![Sign Up](https://no-cache.hubspot.com/cta/default/4505394/d138a757-79d7-4c02-8c61-a7b055866cec.png)](https://cta-redirect.hubspot.com/cta/redirect/4505394/d138a757-79d7-4c02-8c61-a7b055866cec) Many studies show that practicing gratitude provides us with a sense of overall well-being. It can also reduce depression and anxiety, lower our risk of disease and flood the brain with feel-good chemicals like serotonin.  Regularly acknowledging things you’re thankful for encourages you to be present in the moment and focus on the positive aspects of you life. It can help you bounce back from adversity and develop greater emotional resilience. It often leads to a desire to give back and help others, promoting a sense of community and social connection. And it can strengthen relationships by fostering appreciation and positive communication.  Health Essentials offers the following tips from Cleveland Clinic experts for building a daily gratitude practice into your life:  ## ![2023Fall-HealthEss\_JournalInset\_242x214](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-HealthEss_JournalInset_242x214.jpg?width=242&height=214&name=2023Fall-HealthEss_JournalInset_242x214.jpg) ## 1. Keep a Gratitude Journal Some like pen and paper; others may prefer a gratitude app for their phone. Reflect on the good things that are happening in your life first thing in the morning and again before bed. This will not only calm you; it will also help you sleep better.  ![Illustration of man with blue turban brown beard light blue shirt holding pink heart that says thank you](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-HealthEss_Sm-Thumb_242x214.jpg?width=242&height=214&name=2023Fall-HealthEss_Sm-Thumb_242x214.jpg) ## 2. Reach Out to Say "Thanks" We all have someone who makes our lives better in some way. Call that person up or write them a letter to share how much they mean to you. It will make that person’s day (and yours, too).    ![Illustration of woman purple dress black hair bun sitting at brown table yellow tablecloth eating](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-HealthEss_EatInset_242x214.jpg?width=242&height=214&name=2023Fall-HealthEss_EatInset_242x214.jpg) ## 3. Eat Mindfully Your brain needs 20 minutes to register that your stomach is full, so eat slowly. Be aware of, and savor, your meals. Mindful eating is a potent tool for losing weight, improving your metabolism and cultivating gratitude.    ![Illustration of glass jar holding green paper money gold and silver change](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-HealthEss_GiveInset_242x214.jpg?width=242&height=214&name=2023Fall-HealthEss_GiveInset_242x214.jpg) ## 4\. Support a Great Cause Studies show that altruism improves well-being, health and longevity. To get those feel-good benefits, write a check to your favorite charity, volunteer for an organization you believe in or help a neighbor or loved one with a task like grocery shopping. It will help you as much as it helps them.    ![Illustration of black woman black afto light pink shirt dark pink pants sitting in yoga pose with dog on lap](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-HealthEss_BreatheInset_242x214.jpg?width=242&height=214&name=2023Fall-HealthEss_BreatheInset_242x214.jpg) ## 5. Take Five Before you eat — or whenever you’re stressed out — try this simple one-minute technique to better metabolize your food and lower your stress hormones:  - Take five breaths, inhaling through the nose and exhaling through the mouth. - Slowly count to five on each in-breath and out-breath. ## In this Issue ### [![View behind and next to a video camera of two blue velvet chairs on either side of a round wooden table with two glasses ](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-FeatureThumbSm_242x214g.jpg?width=242&height=214&name=2023Fall-FeatureThumbSm_242x214g.jpg) COVER STORY The Gratitude Sessions](https://magazine.clevelandclinic.org/2023-fall/gratitude-sessions?hsLang=en) ### [![Smiling man glasses blue blazer blue white check shirt smiling woman blond bob blue gingham button up dress](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-InGratDolan_SmThumb_242x214.jpg?width=242&height=214&name=2023Fall-InGratDolan_SmThumb_242x214.jpg) IN GRATITUDE Karen and Paul Dolan](https://magazine.clevelandclinic.org/2023-fall/karen-and-paul-dolan?hsLang=en) ### [![hallway glass doors research lab two male scientists in slacks and lab coats talking](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine/2023%20Fall/2023Fall-Pulse_Sm-Thumb_242x214.jpg?width=242&height=214&name=2023Fall-Pulse_Sm-Thumb_242x214.jpg) PULSE New Digs for Discovery](https://magazine.clevelandclinic.org/2023-fall/new-digs-for-discovery?hsLang=en) ### [![Smiling man with white bike helmet and blue shirt holding right hand up making V with fingers](https://magazine.clevelandclinic.org/hs-fs/hubfs/2023Fall-VeloSmThumb_242x214g.jpg?width=242&height=214&name=2023Fall-VeloSmThumb_242x214g.jpg) VELOSANO A Decade of Highlights](https://magazine.clevelandclinic.org/2023-fall/a-decade-of-highlights?hsLang=en) - [Archive](https://magazine.clevelandclinic.org/archive?hsLang=en) - [Subscribe](https://donate.clevelandclinic.org/sign-up?hsLang=en) [Donate](https://give.ccf.org/CCMAG) [![Cleveland Clinic](https://magazine.clevelandclinic.org/hs-fs/hubfs/CC%20Magazine%20Template%20Assets/img/logo-cc.png?width=300&name=logo-cc.png "Cleveland Clinic")](https://my.clevelandclinic.org/) © 2026 Cleveland Clinic. 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