The Science Behind Gratitude's Power to Strengthen Relationships and Well-Being
Drawing on decades of research, Baylor psychologist Jo-Ann Tsang, Ph.D., offers simple, intentional ways to cultivate gratitude in everyday life
Each November, Baylor University celebrates A Season of Thanksgiving, inviting the Baylor Family to reflect on and share what they are grateful for. The messages are then displayed throughout the Mark & Paula Hurd Welcome Center as a visible reminder of the University's spirit of gratitude. (Robert Rogers/Baylor Photography)
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Gratitude is something most people value, yet it can be surprisingly difficult to define and practice consistently. Leading gratitude researcher Jo-Ann Tsang, Ph.D., professor of psychology at Baylor University, says gratitude is far more than a seasonal practice or polite social custom. According to Tsang, gratitude plays a significant role in strengthening relationships, promoting well-being and helping people focus on what matters most.
For more than two decades, Tsang has examined gratitude, but she finds that the virtue is often misunderstood. While some view it as simply expressing thanks or maintaining a positive attitude, gratitude is fundamentally relational. Her research explores both what causes gratitude and how it influences the way people interact with others.
"In psychology, we think about gratitude as feeling a positive emotion when some other person does something good for you," Tsang said. “Because gratitude is ultimately about other people.”
Misconceptions about gratitude
While gratitude has become a popular topic on social media and in self-help circles, Tsang cautions against misconceptions that can make the practice feel either unrealistic or burdensome.
"We shouldn't think that we have to be positive all the time," Tsang said. “Gratitude doesn't erase the fact that there are negative things."
For example, Tsang says some people hear messages that they should be grateful all the time and feel they're not allowed to experience negative emotions. But that's not what gratitude means. Instead, she says gratitude allows people to hold both positive and difficult realities together, creating a fuller perspective on life rather than ignoring hardship.
Tsang shares four practical ways to cultivate gratitude through simple, intentional practices that can make a meaningful difference.
Reflect on gratitude
Studies have found that practices such as keeping a gratitude journal and regularly reflecting on blessings are associated with greater life satisfaction and positive emotions.
“One of the easiest ones to do is a gratitude journal,” Tsang said. “Every night before you go to sleep, write down three things that you're grateful for.”
Directly thank someone
One of the most effective gratitude interventions is surprisingly simple: directly thanking people who have made a difference in your life.
"Writing a letter or a text of thanks to someone that you haven't thanked before has the potential to build a relationship,” Tsang said. "We're relational beings, and that tends to increase our well-being."
Strengthen relationships
People are more likely to feel gratitude when they perceive acts of kindness as genuine and motivated by care rather than self-interest. The act of expressing gratitude ultimately benefits both people involved and can deepen connections and increase relationship satisfaction.
“When people express gratitude to their partner, and especially if the expression is reciprocated, it has the positive outcome of increasing social well-being through flourishing, which is not limited to the individual level,” Tsang said.
Practice gratitude
Like exercise or other healthy habits, gratitude often starts with intentional effort before becoming a more natural part of everyday life.
“Anytime we want to build a habit, we need to start out being intentional, such as establishing a good habit for physical exercise,” Tsang said. “I think the same thing would be for gratitude, that it might have to start very intentionally and then it will come naturally. I'm going to be in the habit of thinking about what I am grateful for.”
Life is a gift
Ultimately, Tsang believes the value of gratitude extends beyond personal happiness. Many of the people she most admires share a common perspective: they see life itself as a gift.
"The people that I see, not just those who are the happiest, but those who do the most good, see life as a gift," Tsang said. "It changes the way that we see life, and it changes the way we interact with others."
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, whose expertise is in social psychology, psychology of religion, gratitude, forgiveness and more. A widely published and funded researcher, Tsang’s 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 nearly 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 80 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. Learn more about Baylor University at www.baylor.edu.
ABOUT THE COLLEGE OF ARTS & SCIENCES AT BAYLOR UNIVERSITY
The College of Arts & Sciences is Baylor University’s largest academic division, consisting of the School of Earth and Environmental Sciences and 24 academic departments in the sciences, humanities, fine arts and social sciences, as well as 12 academic centers and institutes. The more than 5,000 courses taught in the College span topics from art and theatre to religion, philosophy, sociology and the natural sciences. The College’s undergraduate Unified Core Curriculum, which routinely receives top grades in national assessments, emphasizes a liberal education characterized by critical thinking, communication, civic engagement and Christian commitment. Arts & Sciences faculty conduct research around the world, and research on the undergraduate and graduate level is prevalent throughout all disciplines. Visit the College of Arts & Sciences website.