The Science and Spirit of Gratitude

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Gratitude has long been celebrated as a virtue, but how do we truly embrace gratitude in ways that have a positive benefit on the overall well-being of ourselves and those around us? Leading Baylor University positive psychology researchers Sarah Schnitker, Ph.D., and Jo-Ann Tsang, Ph.D., specialize in the study of gratitude and have identified the three science-based mechanisms of gratitude – reflection, recognition, and expressions. 

“Gratitude is an incredibly potent virtue,” Schnitker said. “What gratitude does is tells us we are valued in a relationship, and we see that when people feel genuine gratitude, they indeed help others. It binds us to each other.”

But gratitude is so much more than simply thinking “I am grateful for this.” Through their research, Schnitker and Tsang have determined that the ways we experience gratitude have just as great an impact on the positive benefits for us as individuals and as communities.

“Gratitude does seem to increase well-being, but not all the time. It sometimes decreases depression and anxiety symptoms, but not always. It makes you more generous, more kind, more caring, but again, not always,” Schnitker said.  “[That’s why] we’ve been looking at how to cultivate gratitude in such a way as to really impact flourishing. Not just individual well-being, but also the well-being of other people around them.”

And this is especially important in today’s world, as there is a loneliness epidemic in the United Statesas declared by the Surgeon General, said Schnitker. “Expressing and feeling gratitude allows us to recognize we're part of something bigger. And that feels a lot less lonely. It expands and can transform a relationship or a community,” she said. 

Reflection

Gratitude begins with reflection – the intentional pause to notice what is around you. This might be as simple as appreciating a kind gesture or as profound as finding meaning in life’s challenges. And it can go deeper than only considering the good things. 

“This reflection on gratitude might also provide context and perspective for a negative event, thereby transforming our negative emotions,” Tsang said.  “As an example, I might feel frustrated that I am ill, but then feel grateful that I have good healthcare, and neighbors to check in on me, and coworkers to help me finish the tasks that I can’t do while I’m sick. This gratitude might help reduce my frustration by helping me see the support that is present in my life, on which I had not previously reflected.”

Reflection helps people reframe difficulties, finding meaning even in adversity. This act of recognition shifts the focus away from scarcity and toward abundance, cultivating resilience in the face of challenges.

Recognition

Gratitude is not just inward – it is relational – by actively recognizing and acknowledging the contributions of others, we foster humility and deepen bonds, reminding us that achievements and joys are rarely solitary.

The researchers have found that when gratitude is expressed toward others, or even toward God, it reinforces relationships. When you recognize the person for whom you are grateful, you begin to move from feeling thankful for that person to feeling thankful to that person. 

Schnitker suggests writing gratitude letters to acknowledge those for whom we feel grateful.

“Go beyond being thankful and think about the giver; whether that is God or someone else in your life, take the time to deeply consider them,” Schnitker said. 

Expression

Giving voice to gratitude through words, actions or prayer, the expression magnifies gratitude’s impact, uplifting both the giver and the receiver. In moments of disconnection, expressing gratitude can restore belonging and remind us that we are valued, Tsang said.

“So many of the studies will have people just write a letter and not necessarily send it,” Schnitker said. “Writing the thank-you note and sending it – either electronically or in the mail – may enhance the impact of the gratitude practice.” 

“Expressing gratitude is a natural response and can compound its benefits because both the recipient and giver of thanks can experience an increase in positive emotions,” Schnitker said. “So have the courage to reach out and thank them. We find that when people feel genuine gratitude, not only do they want to pay it back, but they also want to pay it forward.”

Active gratitude

Gratitude is not passive – it is an active practice that reshapes how we see ourselves, others and the world. It reframes adversity, nurtures relationships and builds communities rooted in connection. In a world where loneliness is widespread, gratitude offers a profound antidote – the recognition that we are part of something larger, and that life’s gifts – both ordinary and extraordinary – are worth celebrating.

ABOUT SARAH A. SCHNITKER, PH.D.

Sarah A. Schnitker, Ph.D., is a professor of psychology and neuroscience and the Associate Vice Provost for Interdisciplinary Initiatives. She studies virtue and character development in adolescents and emerging adults, with a focus on the role of spirituality and religion in virtue formation. Schnitker also specializes in the study of patience, self-control, gratitude, generosity and thrift, and also directs the Science of Virtues Lab and the BRIGHTS Center.

ABOUT JO-ANN TSANG, PH.D.

Jo-Ann Tsang, Ph.D., is a professor of psychology in the Department of Psychology and Neuroscience at Baylor University. She is a published expert in the areas of social psychology, psychology of religion, gratitude, forgiveness and more. A widely published and widely funded researcher, her work yields an understanding of gratitude as well as practical applications for individuals and includes studies on gratitude toward God, the social effects of perceptions of divine forgiveness and religion and prejudice.

ABOUT BAYLOR UNIVERSITY

Baylor University is a private Christian University and a nationally ranked Research 1 institution. The University provides a vibrant campus community for 20,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 100 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. Learn more about Baylor University at www.baylor.edu.

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