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The world looks restless and dangerous. People are becoming exclusive and insular. The conversations we have with each other are usually negative and cynical. There’s division among friends and family. In the vastness of life we all envision returning to, there lies a building block often ignored – an attitude of gratitude.

Our son, Pratyush, who is now ten, has started thanking us for every little thing we do for him – for a T-shirt we buy him, for the school fee we pay, for taking him out for go-karting, for buying him an ice cream, and so on. My wife and I sometimes feel a bit uncomfortable about him thanking us for every little thing, especially when we are aware we owe him all our attention, gifts and services. However, we feel it’s important that we inculcate the attribute of being grateful in life, small or big.

Gratitude is more than a polite ‘thank you’. It is a mindset and a way of living that helps us see the richness of our lives, even in the midst of challenges. At its heart, gratitude is about recognising and appreciating the good, whether it comes from people, experiences, or even lessons hidden in difficulties. When practised consistently, gratitude becomes a powerful force that shapes our emotional well-being, our relationships, and our outlook on life.

In a world that often pushes us to focus on what we lack, gratitude draws our attention to what we already have. This simple shift can change our inner dialogue from scarcity to abundance. For instance, instead of worrying about a long commute, we might feel thankful that we have a job to go to or safe transportation to rely on. Instead of comparing ourselves to others, gratitude encourages us to celebrate our own journey. This perspective is not about ignoring problems, but about balancing them with appreciation for the positives that coexist alongside them.

Mental and Emotional Well-Being

Gratitude helps reduce stress, anxiety, and depression while boosting happiness and lowering negative emotions. By shifting focus from what’s missing to what’s present, it increases joy, optimism, and life satisfaction. Gratitude practices also activate brain regions tied to dopamine and serotonin, reinforcing positive moods.

Research in psychology has consistently shown that gratitude improves mental health. People who practice gratitude regularly report higher levels of happiness, resilience, and optimism. Even small acts like keeping a gratitude journal or pausing to acknowledge something good at the end of each day can create lasting improvements in mood and well-being.

Social Well-Being

Gratitude strengthens relationships. When our son thanks us, there’s an immediate shift in the vibe. He sends a powerful message that he appreciates us valuing him and appreciating him, and vice versa. When we express appreciation to others, we not only make them feel valued but also reinforce the bond between us. A heartfelt ‘thank you’ can deepen trust, create goodwill, and open the door for more meaningful connections. Families that practice gratitude together tend to experience more harmony, while teams in workplaces that encourage appreciation often report higher collaboration and morale. In this sense, gratitude becomes a shared language of care and respect that enriches communities. Grateful people are more likely to show empathy, forgiveness, and generosity, which improves the quality of their social networks and sense of belonging.

Physical Well-Being

Our gut and brain are connected through the gut–brain axis. High stress releases cortisol, which disrupts digestion, alters gut bacteria balance, and can trigger issues like bloating or irritable bowel symptoms. Gratitude practices (like journaling, mindful reflection, or verbal appreciation) reduce stress and calm the nervous system, helping digestion work more smoothly.

People who practice gratitude often report better sleep quality, since focusing on positive thoughts before bedtime reduces rumination. Gratitude lowers blood pressure and improves heart health by reducing stress hormones like cortisol.

It can encourage healthier habits, such as exercising more, eating better, or attending medical checkups – because grateful people often value their bodies and lives more.

Resilience and Coping

Importantly, gratitude is not limited to times of abundance. It becomes even more vital in moments of difficulty. Choosing to be grateful during hardships, whether for the support of loved ones, the lessons learned, or even the strength we discover within ourselves, helps us endure with resilience. Gratitude gives us a way to reframe challenges, making them part of a broader story of growth rather than isolated struggles. This mindset builds resilience, allowing individuals to recover faster from adversity and maintain well-being under stress.

Conclusion

In today’s fast-paced world, it is easy to overlook gratitude amid the constant demands on our attention. Yet cultivating gratitude is simple and accessible to everyone. It does not require wealth, status, or extraordinary circumstances, only a willingness to pause and notice. By practising gratitude daily, we nurture a mindset that brings peace, strengthens relationships, and allows us to live more fully. In choosing gratitude, we choose to live not with a sense of scarcity, but with a heart that recognises life’s many gifts.

Now my responsibility lies with my home. How do we nurture our son to remain grateful for the rest of his life? I hope the inspiration we got from our son helps us to see beauty in the ordinary, meaning in the difficult, and joy in the present moment.

Discussion starters

Personal Reflection: Can you share one small thing from the past week that you felt genuinely grateful for, and why it stood out to you?

Perspective Shift: Think of a challenge or difficulty you’ve faced—what, if anything, are you grateful for in that experience?

Future Orientation: If you could start a daily gratitude practice, what is one thing you’d want to consistently remind yourself to be thankful for?