I’ve always known that gratitude was good for me. Still, I didn’t fully understand just how powerful it is until I started digging into the brain science behind it. One of my favorite experts on this subject is Dr. Daniel Amen, MD, a psychiatrist and brain health specialist whose work has completely changed my thoughts on mental resilience.

Dr. Amen has written extensively about the ways gratitude physically changes the brain, and let me tell you—it’s fascinating. It turns out that gratitude isn’t just a feel-good concept; it’s a biological process that can literally rewire your brain, helping you become more emotionally resilient, less stressed, and even happier.

The Brain Science Behind Gratitude

According to Dr. Amen, gratitude activates the prefrontal cortex—the part of the brain responsible for decision-making, focus, and emotional regulation. When we consciously focus on what we’re thankful for, it helps quiet the deep limbic areas responsible for mood and emotional responses. In other words, gratitude helps us think more clearly and feel more balanced.

And the best part? The more we practice thankfulness, the stronger these neural pathways become. That means our brains get better at finding the good in our lives over time—even during tough times.

Gratitude = A Natural Mood Booster

Dr. Amen often talks about how a little moment of gratefulness impacts neurotransmitters, those little chemical messengers in our brains that influence our feelings. When we focus on what we’re thankful for, our brain releases:

• Dopamine (the “reward” chemical) makes us feel more motivated and energized.
• Serotonin (the “happiness” chemical) promotes a sense of well-being and calm.

By taking time to acknowledge the good in our lives, we’re giving our brains a natural boost of the same feel-good chemicals that many antidepressants aim to increase.

Gratitude Can Literally Lower Stress

We all know how stress impacts our bodies—racing thoughts, tension headaches, that constant feeling of being on edge. But here’s the wild thing: thankfulness has been shown to lower cortisol, our primary stress hormone. Dr. Amen explains that when we actively practice gratitude, it signals to our nervous system that we’re safe, reducing the fight-or-flight response and helping us stay calm under pressure.

Basically, gratitude isn’t just about feeling better at the moment—it’s about building emotional resilience so we can handle life’s challenges with more clarity and strength.

Simple Ways to Make Gratitude a Daily Habit

One of the biggest lessons I’ve learned from Dr. Amen is that small, consistent gratitude practices can make a massive impact over time. Here are a few ways I try to make things to be thankful for part of my daily routine:

• Start the day with a “what am I thankful for” check-in. Before I get out of bed, I think of one thing I’m grateful for. It sets the tone for the entire day.
• Write it down. Keeping a simple gratitude journal (just a few bullet points each day) trains my brain to actively look for the positive.
• Say it out loud. Whether I’m thanking someone or acknowledging something good in my life, speaking gratitude reinforces the habit.
• Flip negative thoughts. Dr. Amen teaches a technique called “killing the ANTs” (Automatic Negative Thoughts). When I dwell on something frustrating, I try to reframe it—what’s the lesson or the silver lining?

The biggest takeaway? Gratitude isn’t just a mindset—it’s a practice. And the more we train our brains to focus on what’s good, the stronger and more resilient we become.

If you want to explore this further, I highly recommend Dr. Amen’s book Change Your Brain, Change Your Life—it offers incredible insights into how our thoughts shape our mental and emotional health.

And if you’re skeptical, try it for a week. Do one small gratitude practice each day and see how you feel.

Because changing your brain really can change your life. 💛

For a quick deep dive, check out this video:
How Gratitude Changes Your Brain – YouTube