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    • Home
    • Meetings
    • Learn
      • Positive Psychology
      • Mindfulness
      • Social Connection
      • Gratitude & Giving
      • Emotions
      • Growth Mindset
      • Purpose & Meaning
      • Neuroplasticity
      • Nature & Wellness
    • Quizzes
      • Self-Compassion
      • Purpose in Life
      • Empathy
      • Stress & Anxiety
      • Gratitude
      • Relationship Trust
      • Mindfulness
      • Altruism
    • On-Campus Resources
      • UO Health Services
      • UO Courses
      • UO Clubs
    • Join or Comment!
  • Home
  • Meetings
  • Learn
    • Positive Psychology
    • Mindfulness
    • Social Connection
    • Gratitude & Giving
    • Emotions
    • Growth Mindset
    • Purpose & Meaning
    • Neuroplasticity
    • Nature & Wellness
  • Quizzes
    • Self-Compassion
    • Purpose in Life
    • Empathy
    • Stress & Anxiety
    • Gratitude
    • Relationship Trust
    • Mindfulness
    • Altruism
  • On-Campus Resources
    • UO Health Services
    • UO Courses
    • UO Clubs
  • Join or Comment!

Gratitude & Giving

Why Are They Important?

Gratitude has been scientifically proven to be a key behavior and mentality in improving our immune system, lowering anxiety and stress, and increasing our overall happiness and well-being. All too often in our culture gratitude is limited to a small gesture, not given much real thought or feeling. But Harvard happiness researcher, Shawn Achor, has demonstrated that practicing gratitude intentionally, consciously, and consistently leads to real psychological and physiological benefits.


How to Practice Gratitude

Achor's studies suggest that spending just 5 minutes every day to write 3 things we're grateful for -- and they have to be different each day -- will immensely improve our happiness and optimism. He also suggests that taking a few minutes to write one meaningful event a day will increase our positive perception of life. We should also try to openly express our gratitude to people (or things) as often as we can. Gratitude expert, Brother David Steindl-Rast, suggests that we be careful to not use gratitude as toxic positivity if one's situation is too painful. He says to see every moment we're given as an opportunity to be grateful -- that is to trust life and to try to see meaning in whatever circumstance we're in.


Giving to others has been also shown to better improve heart health and overall well-being compared to when we give to ourselves personally. Another Harvard happiness researcher, Arthur Brooks, finds that there are 4 main pillars to a happy life: faith, family, friends, and giving to the greater good. He stresses giving to others more than ourselves is integral to long-term happiness because it helps us find our purpose, a sense of belonging, and is mutually beneficial to everyone's lives. 


How to Practice Giving

Although the act of giving in any form is encouraged, scientific studies have demonstrated that giving to others face-to-face is the most beneficial for both parties involved. Giving does not have to be some grand or expensive gesture, but can be as simple as thinking of others more often than yourself, helping someone out with a chore, and asking people how they are doing, with empathy and compassion. As with gratitude, try to give to others as often and intentionally as you can.

Benefits of Gratitude & Giving

  • Increases Positive emotions
  • Greater resilience and Optimism
  • Increases Empathy and Compassion
  • Higher Quality Relationships
  • Boosts Immune System and Heart Health
  • Greater Life Satisfaction
  • Increases Sense of Purpose and Meaning
  • Lowers Anxiety and Depression


Articles & More

How Gratitude Can Help You Through Hard Times

Does Practicing Gratitude Help Your Immune System?

Does Practicing Gratitude Help Your Immune System?

13 May 2013 by Robert Emmons

article

Does Practicing Gratitude Help Your Immune System?

Does Practicing Gratitude Help Your Immune System?

Does Practicing Gratitude Help Your Immune System?

9 Aug 2021 by Jill Suttie

article

Why Is Gratitude So Hard For Some People?

Does Practicing Gratitude Help Your Immune System?

Why Is Gratitude So Hard For Some People?

10 May 2018 by Summer Allen

article

How Gratitude Changes Your Brain

The Opposite of Schadenfreude Is Freudenfreude. Here’s How to Cultivate It.

Why Is Gratitude So Hard For Some People?

6 Jun 2017 by Joshua Brown and Joel Wong

article

The Opposite of Schadenfreude Is Freudenfreude. Here’s How to Cultivate It.

The Opposite of Schadenfreude Is Freudenfreude. Here’s How to Cultivate It.

The Opposite of Schadenfreude Is Freudenfreude. Here’s How to Cultivate It.

25 Nov 2022 by Juli Fraga

article

How Kindness Fits Into a Happy Life

The Opposite of Schadenfreude Is Freudenfreude. Here’s How to Cultivate It.

The Opposite of Schadenfreude Is Freudenfreude. Here’s How to Cultivate It.

17 Feb 2021 by Jill Suttie

article

Spending Money On Others Promotes Happiness

Spending Money On Others Promotes Happiness

Spending Money On Others Promotes Happiness

21 Mar 2008 by Elizabeth W. Dunn, Lara B. Aknin, and Michael I. Norton

scholarly journal

Neural Correlates of Gratitude

Spending Money On Others Promotes Happiness

Spending Money On Others Promotes Happiness

30 Sep 2015 by Glen R Fox, et al.

scholarly journal

Gratitude and Well-Being

Spending Money On Others Promotes Happiness

Gratitude and Well-Being

20 Mar 2010 by Alex M. Wood, Jeffrey J. Froh, and Adam W. A. Geraghty

scholarly journal

Flourishing

Give and Take

Gratitude and Well-Being

By Corey L. M. Keyes and Jonathan Haidt

book

Give and Take

Give and Take

Give and Take

By Adam Grant

book

The Choice

Give and Take

Give and Take

By Dr. Edith Eva Eger

book

Videos

Helping others makes us happier -- but it matters how we do it | Elizabeth Dunn

Helping others makes us happier -- but it matters how we do it | Elizabeth Dunn

Helping others makes us happier -- but it matters how we do it | Elizabeth Dunn

Research shows that helping others makes us happier. But in her groundbreaking work on generosity and joy, social psychologist Elizabeth Dunn found that there's a catch: it matters how we help.

Louie Schwartzberg: Nature. Beauty. Gratitude.

Helping others makes us happier -- but it matters how we do it | Elizabeth Dunn

Helping others makes us happier -- but it matters how we do it | Elizabeth Dunn

Nature's beauty can be easily missed — but not through Louie Schwartzberg's lens. His stunning time-lapse photography, accompanied by powerful words from Benedictine monk Brother David Steindl-Rast, serves as a meditation on being grateful for every day.

Want to be happy? Be grateful | David Steindl-Rast

Helping others makes us happier -- but it matters how we do it | Elizabeth Dunn

Want to be happy? Be grateful | David Steindl-Rast

The one thing all humans have in common is that each of us wants to be happy, says Brother David Steindl-Rast, a monk and interfaith scholar. And happiness, he suggests, is born from gratitude.

The Amazing Effects of Gratitude

The Art of Giving | A Monk's Guide to Generosity (5 Tips)

Want to be happy? Be grateful | David Steindl-Rast

Why gratitude is good for you (seriously)

The Art of Giving | A Monk's Guide to Generosity (5 Tips)

The Art of Giving | A Monk's Guide to Generosity (5 Tips)

Gratitude may sound like a woo-woo concept, but science shows it might be a key to happiness

The Art of Giving | A Monk's Guide to Generosity (5 Tips)

The Art of Giving | A Monk's Guide to Generosity (5 Tips)

The Art of Giving | A Monk's Guide to Generosity (5 Tips)

We all understand the power of giving and generosity, intellectually. However; how's your practice of it? Do you give as often as you would like? As a Buddhist monk, we learned that giving or generosity, is the foundation of our practice

Podcasts

Brother David Steindl-Rast: Happiness Begins With Gratitude

Brother David Steindl-Rast: Happiness Begins With Gratitude

Brother David Steindl-Rast: Happiness Begins With Gratitude

Oprah's Super Soul

listen

How to Give More Effectively

Brother David Steindl-Rast: Happiness Begins With Gratitude

Brother David Steindl-Rast: Happiness Begins With Gratitude

Happiness Lab with Laurie Santos

listen

Grateful Expectations

Brother David Steindl-Rast: Happiness Begins With Gratitude

Shawn Achor, Part 1: The Secrets of Happy People

Happiness Lab with Laurie Santos

listen

Shawn Achor, Part 1: The Secrets of Happy People

Brené Brown On: Gratitude, Vulnerability, and Courage

Shawn Achor, Part 1: The Secrets of Happy People

Oprah's Super Soul

listen

The Immense Power of Giving a Crap

Brené Brown On: Gratitude, Vulnerability, and Courage

Brené Brown On: Gratitude, Vulnerability, and Courage

Ten Percent Happier with Dan Harris

listen

Brené Brown On: Gratitude, Vulnerability, and Courage

Brené Brown On: Gratitude, Vulnerability, and Courage

Brené Brown On: Gratitude, Vulnerability, and Courage

Good Life Project

listen

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