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Gratitude helps keep you sober
- paulettecrowley
- Jul 8
- 3 min read
Gratitude is something most of us understand in theory. It's easy and natural to be grateful for moments which deserve special recognition. We're probably grateful when something good happens in our lives, like getting a new job, making a milestone, or receiving a long-awaited reward.
But gratitude can extend beyond celebrating major events or moments of happiness. In fact, it can be practiced daily throughout even the most mundane moments.
Gratitude helps keeps you sober
The concept of using gratitude is not new – we only have to look to theology and philosophy to see its roots extend way back in human history. But in recent years, researchers working in the field of positive psychology have examined the link between gratitude and wellbeing.
In 2003, researchers Robert A Emmons and Michael E McCullough published a landmark study, Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. They studied two groups of people – one of which reported on their daily hassles and other mundane events, and the other group listed things they were grateful for. The study found that the 'gratitude group' reported higher levels of optimism, enthusiasm and life satisfaction. They also had fewer physical ailments, exercised more and were more likely to help others, compared to the other group.
Since this study, a large body of research has gone on to confirm that gratitude has many positive effects on health, including stress reduction, and helping to alleviate anxiety and depression. Researchers have also found that gratitude helps to build strong social connections and relationships, and even improves physical health.
Your brain on gratitude
Using neuroimaging techniques like MRIs, scientists found that practicing gratitude lit up regions of the brain associated with empathy, reward and social bonding. They found that gratitude can prompt neurotransmitters like serotonin and dopamine to be released, which help people regulate their emotions and feel more content. So, the science is clear – practicing gratitude really does make you happier.
Practicing gratitude is an important part of therapy programme at Ocean Hills. Guests are encouraged to learn about practicing gratitude, particularly in journalling. "We know that gratitude is proven by to make people happier but we see it with our own eyes," says Elaine Atkinson, founder of Ocean Hills. "And as people who work in the addiction sector, we also see that gratitude helps keep you sober."
Types of gratitude practice
Journalling is a common way to practice gratitude. If you can't think of anything to be grateful for, which is normal when you're feeling unhappy, you can start to record three good things that have happened in your day. They might be as simple as eating good food, having warmth and shelter, or noticing something beautiful in nature.
Another gratitude 'intervention' that has been studied is the gratitude 'visit'. This involves writing a deeply sincere letter to someone who has profoundly impacted your life, detailing what they have done or what qualities they possess to make you feel grateful toward them. You then visit that person with the letter and read it out loud to them. Studies show this exercise strengthens relationships and produces measurable happiness.
Far from marking one-off events, practicing gratitude can be as easy as gently reminding yourself to not focus on what's lacking in a situation. Instead, you can notice what is good about the present moment. An active gratitude practice will help you appreciate the good more than the bad and cultivate positive emotions that can stop negative thinking and emotions in their tracks. If you keep this practice up, you will have created a new pattern of thinking that literally re-wires your brain to be more content and happy.
Gratitude in sobriety
Gratitude is helpful for everyone but it's particularly useful for regulating and managing emotions, which is a key part of strengthening and sustaining sobriety.
Even when life feels challenging, as it often can be in early sobriety, there's always something to be grateful for, Elaine says.
"If you've had a sober day, that's an enormous achievement and something to really be grateful for. That positive feeling can drive you forward to the next day to do it again."
Like podcasts? Listen to these episodes of Addicted to Recovery, where the experts from Ocean Hills discuss all things recovery.
If you need to talk to someone about recovering from a relapse, call Ocean Hills founder Elaine Atkinson on 027 573 7744 or contact the team here.
