The Benefits of Gratitude: A Biomedical and Traditional Chinese Medicine Perspective

Gratitude - Making your place in this world feel special

By Dr Luke McPherson (TCM)

TCM, Acupuncture, Crows Nest

Gratitude, often perceived as a simple act of saying “thank you,” is a deeply transformative emotional practice with extensive health benefits. Research from both biomedical science and Traditional Chinese Medicine (TCM) reveals that regularly experiencing and expressing gratitude can lead to significant improvements in physical, emotional, and even spiritual well-being.

Biomedical Perspective: Gratitude and Modern Health Science

Mental Health

I am going to take you through the real science - to show you that gratitude is not wishy-washy new age hokum - it has realy benefits that can be backed up by sceince.

Gratitude has been shown to enhance psychological well-being and resilience. A recent meta-analysis of 25 randomised controlled trials including 6,745 participants found that gratitude interventions were associated with increased life satisfaction and improved positive affect, while reducing symptoms of depression and anxiety (1). Another large-scale review involving over 26,000 individuals reported similar outcomes, linking gratitude with lower levels of stress and a stronger sense of well-being (2).

Physical Health

Gratitude uis not only good for your mindset and emotional health, but it can also yield measurable physical health benefits. A study published by the Harvard Health Blog summarised several findings, including lower blood pressure, improved immune function, and better sleep among individuals who practice gratitude regularly (3). More strikingly, an analysis involving nearly 50,000 women found that those with higher gratitude scores had a 9% lower all-cause mortality rate and a 15% reduced risk of death from cardiovascular disease (4).

These are real measurable results, and the simple act of gratitude can have lasting benefits to your health; physically, emotionally, and mentally.

TCM Perspective: Gratitude as Energetic Balance

In Traditional Chinese Medicine, emotions are believed to influence the flow of Qi (your body's vital energy), and imbalance in emotions can lead to disease. Gratitude is seen as a harmonising force that supports the Heart (Xin), which governs joy; the Spleen (Pi), associated with nourishment and thought; and the Liver (Gan), which ensures the smooth flow of Qi and emotions (5).

According to TCM, regular gratitude can also tonify the Kidney energy (Jing), considered the essence of vitality and longevity. Since the Kidneys are closely tied to our foundational health, cultivating gratitude may enhance not only daily vitality but also long-term resilience (6).

How to Practice Gratitude

To access these health benefits, both TCM and modern health experts suggest simple, sustainable practices:

• Gratitude Journaling: Write down three things you're grateful for each day. also, review and reflect on past days that you were grateful for.

• Mindful Reflection: Take a few minutes each evening to mentally note things you appreciated during the day. This can be the food you eat, the time you spent with family, or even some left-field things to be thankful, such as when you get a bill, you can be grateful that you have the financial means to pay it.

• Express Thanks: Make a habit of sincerely thanking people around you. Look them in the eye, let them know you really meant it; you will feel better for the expression of genuine thanks, and they will feel better having received your sincere gratitude.

  
  

These small actions, performed consistently, can rewire the brain toward optimism and help create emotional and physical balance. They will make you feel better waking up, make you look forward to your day, and make you a more positive person to be around - garnering favour with your co-workers and friends.

Lastly...

Gratitude is more than a feel-good emotion. It is a scientifically backed, energetically vital habit that bridges the best of biomedical research and Traditional Chinese Medicine. By making space for gratitude in our daily lives, we can enhance our health, improve our relationships, and cultivate deeper inner peace. These three things combined can put you onto the pathway to a healthier and happier you - making each day a blessing rather than a chore.

So, next time you see someone feeling down, show them someone gratitude, whether it be as a friend, co-worker, family member, or just someone you meet in your daily travels. It will really make their day, and certainly pick up your mood.

References (Vancouver Style)

1. Cregg DR, Cheavens JS. Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. J Happiness Stud. 2021;22(1):413–45.

2. Dickens LR. Using gratitude to promote positive change: A series of meta-analyses investigating the effectiveness of gratitude interventions. Basic Appl Soc Psychol. 2017;39(4):193–208.

3. Harvard Health Publishing. Giving thanks can make you happier. Harvard Health Blog [Internet]. 2021 Nov 14 [cited 2025 Jun 15]. Available from: https://www.health.harvard.edu/blog/giving-thanks-can-make-you-happier-2020112521549

4. König S, Glück J. “Gratitude is with me all the time”: How gratitude relates to wisdom. Journals of Gerontology Series B: Psychological Sciences and Social Sciences. 2014 Sep 1;69(5):655-66.

5. Zhou L. Gratitude and Traditional Chinese Medicine. Acupuncture in Michigan and Associates [Internet]. 2022 [cited 2025 Jun 15]. Available from: https://www.acupunctureinmichigan.com/gratitude-and-traditional-chinese-medicine

6. XUTIAN S, YU B. THE FUNCTION AND MANIFESTATION OF THE INTERNAL ORGANS. Explorations of Traditional Chinese Medicine: Insights for Science Education. 2023 Sep 22:133.