Practicing gratitude can lower stress hormones by 23 percent

Welcome to Gratitude and Grounding Month.

This is your soft landing before the holidays

Every week this month, we’ll explore a simple way to help you feel calmer and more present as we prepare for the upcoming holiday season.

If you want a refresher on what happiness really means in the context of this blog, you can revisit our definition here: Definition of Happiness

Let’s face it, for many of us

November is the quiet before the storm.

Even if you genuinely love the holiday season like I do, it can still make your mind and body shift into overdrive.

There’s a soft pressure building,  holiday plans, family gatherings, social obligations, travel, end-of-year deadlines, winter darkness, expectations, emotions that sit closer to the surface. 

That’s why this month’s theme is built around grounding yourself before the busyness arrives.

Later this month, we’ll also share a special post with 25 gratitude rituals for the final week of November, inspired by the spirit of Thanksgiving. Whether you celebrate it or not, it’s an invitation to reflect and appreciate, and it helps prepare your mind for a merrier December.

But first, let’s explore something powerful

How gratitude literally changes your brain, your stress response, and your emotional energy.

Because when you understand the science behind gratitude, it stops feeling like a fluffy idea…
and starts becoming one of your most helpful tools for the holidays ahead.

The Science of Gratitude –  What Happens When You Notice One Good Thing

Can one small moment of gratitude really change your mood, your stress levels, or even your brain?

To understand how gratitude helps you feel calmer and more grounded, we look to one of the largest research reviews on the topic:
The Science of Gratitude report from UC Berkeley’s Greater Good Science Center.

Their publication The Science of Gratitude shows that practicing gratitude can lower stress hormones by 23 percent, increase calm, strengthen emotional resilience, and activate the brain’s natural reward pathways.

This wasn’t just one study, it was a large body of evidence.

The report pulled together findings from dozens of high-quality studies, including randomized trials, neuroscience scans, and long-term gratitude interventions.

Across all of them, participants practiced small gratitude exercises such as:

• writing down one thing they were grateful for
• reflecting on a positive moment
• expressing appreciation to someone
• noticing a small, meaningful detail in their day
  

Researchers then measured changes in mood, stress, and overall well-being.

If you’re curious how gratitude connects to joy more broadly, I explored that in Choose Joy Today: Stop Waiting To Be Happy

Here is what they found

• Gratitude practices were associated with up to 23% lower cortisol levels, indicating reduced physiological stress.
  
• A 2023 meta-analysis of gratitude interventions found a 6.86% increase in life satisfaction among participants who practiced daily or regular gratitude.
  
• The same meta-analysis found gratitude practices produced a 5.8% improvement in overall mental well-being, including mood, emotional balance, and optimism.
  
• Neuroimaging studies show that gratitude activates the medial prefrontal cortex, a brain region involved in emotional regulation, attention control, and grounded presence.
  
• In several gratitude-letter and gratitude-journaling interventions, participants continued to show significant mood and well-being improvements for up to 12 weeks after the practice ended.

The researchers concluded that gratitude is not just a positive attitude.
It is a trainable skill that shapes how you think, feel, and notice the world. 

And this is why we begin November here.
Gratitude creates the inner stability you’ll need for the weeks ahead.

And the more you practice it, the more natural it becomes.

Gratitude amplifies the most precious moments of your life

Gratitude is a lot like getting dressed for a cold November morning.

Imagine stepping outside on a crisp winter morning without a coat.
The shock hits your whole body, your shoulders tense, your breath shortens, your mind scrambles.

But the moment you pull on a warm coat, your whole system relaxes.
Instant calm.

Then you add your favorite hat, the one that warms your ears and softens the sound of the wind
The world feels different already:

Then you pull on your cozy gloves, letting warmth slowly return to your hands.
Each one makes you a little warmer, a little more comfortable, a little more able to handle the day ahead.

Gratitude works the same way.
One moment of noticing something good is like pulling on a warm sweater.

It softens your system right away,  your shoulders drop, your breath deepens, the day feels less sharp.

But the real magic happens when you keep adding layers.
A few grateful moments each day build an inner warmth that lasts.

It becomes an emotional insulation you carry with you into the busy season.

This is exactly how gratitude shows up in my life

First thing every day, after I send my kids off to school, I step outside for my morning walk along the Swedish coastline. 
The natural beauty around me always humbles me and makes me breathe a little deeper.
I take a moment to notice the way the morning light reflects on the water or how the sky slowly shifts colors. 

It’s simple, but it grounds me.

It reminds me that out of all the places and moments in the universe I could have existed, I get to be here, on this path, in this life, with these people. That thought alone is a layer of warmth.

During the day, I add more.

A warm cup of tea in my hands.
Birds chirping outside my window.
My sea view, which still takes my breath away no matter how many times I see it.
The sound of my kids laughing.

Tiny treasures, each one its own small layer.
Each one brightens the day in its own small way.

And at night, right before I fall asleep, in my mind I whisper “thank you for this day” as I replay the best moments. 
It’s my final layer, the one that lets me hold onto the day’s treasures and build on them in the days to come.

If you want to build even more supportive habits around this, you’ll love the daily practices in Creating Your Happiness Plan

These moments don’t slow down the world around me.
But they calm me, just enough to move through the busy season with more warmth, more resilience, and an inner pace.

That’s what I want for you this month.
Layers of warmth.
One grateful moment at a time.

Try This Today

Here are a few simple things you can try right now. They take less than a minute each, but the research shows they work.

• Write down one good thing from today
  You’re training your brain to notice the positive.
  
• Pause for a moment to appreciate when something feels nice
  A warm cup. A soft sweater. A quiet room. This strengthens your neural reward pathways.
  
• Tell someone one thing you appreciate about them
  This increases connection, which boosts happiness.
  
• Look up from your phone once today and notice your surroundings
  This interrupts autopilot and helps you feel present.
  
• Before bed, think of one thing you’re grateful for
  This can improve stress levels and sleep.

Key Takeaway

Studies show that tiny gratitude moments can reduce stress and boost well-being. Even noticing one small good thing a day can measurably lift your mood, in the moment and for hours afterward.

Next Week

Next Week we’ll explore micro-pauses, a simple practice that helps your mind slow down that creates space for more gratitude in your life.

Full Gratitude and Grounding Series

Want to explore more ways to slow down, ground yourself emotionally, and feel calmer and more ready for the upcoming holiday season? Check out the other parts of our November Gratitude and Grounding Series.

The Science of Happiness: How Gratitude Helps You Feel Grounded This Season
How to Slow Down Your Mind: Micro-Pauses for Holiday Stress Relief
25 Simple Gratitude Rituals for the Last Week of November – Thanksgiving bonus post
Shift Your Perspective: The Art of Noticing the Good
Everyday Joy: Small Habits That Help You Feel More Present