The Big 12 of Gratitude
Thanksgiving is more than turkey and pumpkin pie — it’s a reminder of something deeper: gratitude. But here’s the secret… you don’t have to wait for the holiday table to enjoy its benefits. Gratitude isn’t just a religious practice or a polite “thank you.” It’s a mindset that changes how we see the world, and science shows it can transform our lives.
Why Gratitude Matters
1. Across cultures and faiths, gratitude is celebrated as a virtue.
2. Psychologists describe it as a positive emotion directed toward those who give us gifts or kindness.
3. For people of faith, gratitude often points back to God. For everyone else, it’s simply a way of recognizing the good in life.
Either way, gratitude is powerful — and it pays off in ways you might not expect.
Ad. Read more about Gratitude and Faith in Chapter 4 of Living Well
The Big 12 Blessings of Gratitude
Grateful people tend to experience:
1. More positive emotions
2. Greater life satisfaction
3. Extra energy and vitality
4. Stronger optimism
5. Generosity that flows naturally
6. A helpful spirit
7. More connection to community or faith practices
8. A deeper sense of meaning
9. Less obsession with material stuff
10. Freedom from measuring success by possessions
11. Less envy
12. A greater willingness to share
That’s a pretty good return on investment for a simple “thank you.”
Gratitude in Action (Research Highlights)
1. Gratitude journals: People who wrote weekly gratitude lists felt better, exercised more, and reported fewer physical complaints than those who tracked hassles.
2. Daily gratitude exercises: Young adults who practiced gratitude daily showed more enthusiasm, determination, and energy.
3. Letters of thanks: Writing to someone you appreciate boosted happiness and reduced depressive symptoms.
4. Four-week programs: Participants reported higher self-esteem and life satisfaction compared to control groups.
5. Forgiveness + gratitude: Together, they were linked to greater well-being in therapy settings.
6. Gender differences: Women often benefit more from gratitude practices than men, especially in health contexts like breast cancer recovery.
7. Relationships: Gratitude strengthens bonds and promotes high-quality connections.
Want to Go Deeper?
Check out Dr. Robert A. Emmons, one of the leading researchers on gratitude:
1. The Little Book of Gratitude
2. Thanks! How Practicing Gratitude Can Make You Happier
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Bottom line:
Gratitude isn’t just for Thanksgiving. It’s a daily practice that can make life richer, healthier, and more connected.
Happy Thanksgiving
— and here’s to living gratefully all year long!
Post Author
Geoffrey W. Sutton, Professor Emeritus of Psychology at Evangel University, holds a master’s degree in counseling and a PhD in psychology from the University of Missouri-Columbia. His postdoctoral work encompassed education and supervision in forensic and neuropsychology and psychopharmacology. As a licensed psychologist, he conducted clinical and neuropsychological evaluations and provided psychotherapy for patients in various settings, including schools, hospitals, and private offices. During his tenure as a professor, Dr. Sutton taught courses on psychotherapy, assessment, and research. He has authored over one hundred publications, including books, book chapters, and articles in peer-reviewed psychology journals.
As an Amazon associate, I earn from qualifying purchases.
Find chapters and essays on Substack. [ @GeoffreyWSutton ]
Gratitude References
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needed most: Social functions of gratitude in women with metastatic breast
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Emmons, R. A., & Crumpler, C. A. (2000). Gratitude
as a human strength: Appraising the evidence. Journal of Social
and Clinical Psychology, 19, 56-69.
Emmons, R. A., & Kneezel, T. T.(2005). Giving thanks:
Spiritual and religious correlates of gratitude. Journal
of Psychology and Christianity, 24, 140-148.
Emmons, R. A., & McCullough, M. E. (2003). Counting
blessings versus burdens: Experimental studies of gratitude and subjective
well-being in daily life. Journal of Personality and Social Psychology,
84, 377-389.
Froh, J. J., Bono, G., & Emmons, R. A. (2010). Being
grateful is beyond good manners: Gratitude and motivation to contribute to
society among early adolescents. Motivation and Emotion, 34, 144-157.
Froh, J., Sefick, W. J., & Emmons, R. A. (2008).
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gratitude and subjective well-being. Journal of School
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Kashdan, T.B., Mishra, A., Breen, W. E., & Froh, J.J.
(2009). Gender differences in gratitude: Examining appraisals, narratives, the
willingness to express emotions, and changes in psychological needs. Journal
of Personality, 77, 691-730. DOI: 10.1111/j.1467-6494.2009.00562.x
McCullough, M. E., Emmons, R. A., & Tsang, J.
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topography. Journal of Personality and Social Psychology,
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Rash, J.A., Matsuba, M.K., & Prkachin, K.M. (2011).
Gratitude and well-being: Who benefits the most from a gratitude intervention? Applied
psychology: Health and well-being, 3, 350-369. DOI:
10.1111/j.1758-0854.2011.01058.x
Toepfer, S.M., Cichy, K., & Peters, P. (2012). Letters
of gratitude: Further evidence for author benefits. Journal of Happiness
Studies, 13, 187-201. DOI: 10.1007/s10902-011-9257-7
Toussaint, L. & Friedman, P. (2009). Forgiveness,
gratitude, and well-geing: The mediating role of affect and beliefs. Journal
of Happiness Studies, 10, 635-654. DOI: 10.1007/s10902-008-9111-8
Tsang, J., Ashleigh, S., & Carlisle, R.D. (2012). An
experimental test of the relationship between religion and gratitude. Psychology
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Updated 26 November 2025
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