Achieving happiness has been one of the desires that humanity has pursued since the beginning of time. A search undertaken both from religious and secular minds, and for some time now, also from a scientific perspective, as demonstrated by the immense scientific literature that we can find on the matter.
One of the most prolific Universities in this field is Harvard. So much so, that many of the most innovative and interesting studies on happiness have been developed within it. One of the best known is the one that analyzes the meaning of life and tries to reveal the secret of happiness. The research provides countless conclusions, such as those provided by Robert Waldinger fourth director of the study and prestigious psychiatrist, who assures that individual happiness depends on what we lack; either Arthur Brooks, expert who affirms that the meaning of life is found through suffering.
Gratitude, happiness and longevity
Among the countless investigations promoted by Harvard on happiness, this time we will focus on one that relates gratitude and happiness to longevity. Until now, it had been proven that gratitude had positive effects on health, both physical and mental. The data showed a greater emotional and social well-being, as well as better sleep quality, lower risks of depression and favorable markers of cardiovascular health.
The news is that a new study, recently published, which takes into account data from the Nurses’ Health Study, suggests that practicing gratitude, in addition to help us be happier, it can also lengthen life. «Gratitude has been one of the most studied activities that contribute to well-being, but we could not find a single previous study that looked at its effects on mortality and longevity, to our surprise,» he says. VanderWeele, co-director of the Initiative on Health, Spirituality and Religion at the Harvard TH Chan School of Public Health, and co-author of the new research.
The expert not only directed the study, he also tried to verify «firsthand» the effect of being grateful on health. For this, several nights a week, when VanderWeele gathered around the table with his wife and two young children, the family deliberately paused during the meal to do something simple but profound. Each member shared several things they were grateful for, an act that the researcher assures changed the dynamics of his family for the better. «I think it makes a difference and can be a very powerful practice,» she says. «Even on those bad days when life seems difficult, the effort is worth it.»
What was analyzed in the study?
Let’s return to the investigation led by VanderWeel. The work, published in July 2024 in JAMA Psychiatrywas based on data from 49,275 women. Their average age was 79 years. In 2016, participants completed a six question gratitude quiz in which they rated their level of agreement with statements such as: «I have so many things in life to be grateful for» and «If I had to list everything I am grateful for, it would be a very long list.»
Four years later, researchers reviewed the participants’ medical records to find out who had died. 4,608 deaths were recorded from all causes, as well as for specific causes such as cardiovascular diseases, cancer, respiratory diseases, neurodegenerative diseases, infections and injuries. Deaths from cardiovascular disease (a leading cause of death among women and men in the United States) were the most common cause.
What did the researchers find?
Participants who had gratitude scores in the highest third at the beginning of the study had a 9% lower risk of dying over the next four years than participants who had scores in the lowest third. This did not change after controlling for physical health, economic circumstances, and other aspects of mental health and well-being.
Therefore, gratitude appeared to help protect participants from all causes of death studied, including cardiovascular diseases.
Now, what does this really mean? As VanderWeele explains: «A 9% reduction in mortality risk is significant, but not huge. Therefore, this information is not the most relevant. What is notable is that «Gratitude can be trained. «We can all recognize what surrounds us and express gratitude to others for the good in our lives.»
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While the study couldn’t determine exactly why gratitude is associated with a longer life, VanderWeele believes several factors may contribute. «We know that gratitude makes people feel happier. That in itself has a small effect on mortality risk,» he says. «Practicing gratitude can also make someone a little more motivated to take care of their health. You may be more likely to go to doctor’s appointments or exercise. «It can also help with relationships and social support, which we know contribute to health.»
What are the limitations and strengths of the study?
The study was observationalmeaning you can’t prove that gratitude helps people live longer, only that there is a association. Additionally, the particular sample of people analyzed is both the research’s greatest strength and limitation, VanderWeele says. They were all older nurses with a high socioeconomic status. The vast majority were white.
Taking this into account, VanderWeele wonders if it is possible to extrapolate the conclusions to men, younger people or people with fewer economic resources. Something that already indicates what the limitations of the study are.
Six questions to train gratitude
As the professor points out, gratitude is a capacity that can be trained. To do this, he proposes that every day we ask ourselves a series of questions to learn to be grateful:
- What good happened today?
- What am I taking for granted and should I be grateful for it?
- What people in my life am I grateful to?
- What was the last book you read, or the last movie, show, or social media clip you watched that you really enjoyed, and why?
- What am I most looking forward to this week, month and year, and why?
- What is the kindest thing someone has said or done to you lately?
In addition to answering this questionnaire, VanderWeele recommends doing some simple routines to instill gratitude. Among them, write thank you notes. «I think writing a thank you note or letter makes your mind focus on something positive for a longer period of time, think more deeply about it, because you have to put it not just in words, but in writing,» says VanderWeele. «It also deepens the relationship and strengthens that bond.»
A less recognized but valuable gratitude practice is the so-called «savoring exercise,» which draws on aspects of full attention. All it takes is «to pause, look around us, and absorb and enjoy all the good that surrounds us,» VanderWeele says.