How Gratitude Changes You and Your Brain: Research explores how gratitude works to improve our mental health

How Gratitude Changes You and Your Brain: Research explores how gratitude works to improve our mental health. Greater Good Magazine / Joshua BrownJoel Wong With the rise of managed health care, which emphasizes cost-efficiency and brevity, mental health professionals have had to confront this burning question: How can they help clients derive the greatest possible benefit from treatment in the shortest amount of time? Some evidence suggests that a promising approach is to complement psychological counseling with additional activities that are not too taxing for clients but yield high results. In our own research, we have zeroed in on one such activity: the practice of gratitude. Indeed, many studies over the past decades have found that people who consciously count their blessings tend to be happier and less depressed. The problem is that most research studies on gratitude have been conducted with well-functioning people. Is gratitude beneficial for people who struggle with mental health concerns? And, if so, how? We set out to address these questions in a research study involving nearly 300 adults, mostly college students who were seeking mental health counseling at a university. We recruited these participants just before they began their first session of counseling, and, on average, they reported clinically low levels of mental health at the time. The majority of people seeking counseling services at this university in general struggled with issues related to depression and anxiety. We randomly assigned our study participants into three groups. Although all three groups received counseling services, the first group was also instructed to write one letter of gratitude to another person each week for three weeks, whereas the second group was asked to write about their deepest thoughts and feelings about negative experiences. The third group did not do any writing activity. What did we find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. In fact, it seems, practicing gratitude on top of receiving psychological counseling carries greater benefits than counseling alone, even when that gratitude practice is brief. And that’s not all. When we dug deeper into our results, we found indications of how gratitude might actually work on our minds and bodies. While not definitive, here are four insights from our research suggesting what might be behind gratitude’s psychological benefits. 1. Gratitude unshackles us from toxic emotions First, by analyzing the words used by participants in each of the two writing groups, we were able to understand the mechanisms behind the mental health benefits of gratitude letter writing. We compared the percentage of positive emotion words, negative emotion words, and “we” words (first-person plural words) that participants used in their writing. Not surprisingly, those in the gratitude writing group used a higher percentage of positive emotion words and “we” words, and a lower proportion of negative emotion words, than those in the other writing group. However, people who used more positive emotion words and more “we” words in their gratitude letters didn’t necessarily have better mental health later. It was only when people used fewer negative emotion words in their letters that they were significantly more likely to report better mental health. In fact, it was the lack of negative emotion words—not the abundance of positive words—that explained the mental health gap between the gratitude writing group and the other writing group. Perhaps this suggests that gratitude letter writing produces better mental health by shifting one’s attention away from toxic emotions, such as resentment and envy. When you write about how grateful you are to others and how much other people have blessed your life, it might become considerably harder for you to ruminate on your negative experiences. 2. Gratitude helps even if you don’t share it We told participants who were assigned to write gratitude letters that they weren’t required to send their letters to their intended recipient. In fact, only 23 percent of participants who wrote gratitude letters sent them. But those who didn’t send their letters enjoyed the benefits of experiencing gratitude nonetheless. (Because the number of people who sent their letters was so small, it was hard for us to determine whether this group’s mental health was better than those who didn’t send their letter.) This suggests that the mental health benefits of writing gratitude letters are not entirely dependent on actually communicating that gratitude to another person. So if you’re thinking of writing a letter of gratitude to someone, but you’re unsure whether you want that person to read the letter, we encourage you to write it anyway. You can decide later whether to send it (and we think it’s often a good idea to do so). But the mere act of writing the letter can help you appreciate the people in your life and shift your focus away from negative feelings and thoughts. 3. Gratitude’s benefits take time It’s important to note that the mental health benefits of gratitude writing in our study did not emerge immediately, but gradually accrued over time. Although the different groups in our study did not differ in mental health levels one week after the end of the writing activities, individuals in the gratitude group reported better mental health than the others four weeks after the writing activities, and this difference in mental health became even larger 12 weeks after the writing activities. These results are encouraging because many other studies suggest that the mental health benefits of positive activities often decrease rather than increase over time afterward. We don’t really know why this positive snowball effect occurred in our study. Perhaps the gratitude letter writers discussed what they wrote in their letters with their counselors or with others. These conversations may have reinforced the psychological benefits derived from the gratitude writing itself. For now, the bottom line is this: If you participate in a gratitude writing activity, don’t be too surprised if you don’t feel dramatically better immediately after the writing. Be patient and remember that the benefits of gratitude might take time to kick in. 4. Gratitude has lasting effects on the brain About three months after the psychotherapy sessions began, we took some of the people who wrote gratitude letters and compared them with those who didn’t do any writing. We wanted to know if their brains were processing information differently. We used an fMRI scanner to measure brain activity while people from each group did a “pay it forward” task. In that task, the individuals were regularly given a small amount of money by a nice person, called the “benefactor.” This benefactor only asked that they pass the money on to someone if they felt grateful. Our participants then decided how much of the money, if any, to pass on to a worthy cause (and we did in fact donate that money to a local charity). We wanted to distinguish donations motivated by gratitude from donations driven by other motivations, like feelings of guilt or obligation. So we asked the participants to rate how grateful they felt toward the benefactor, and how much they wanted to help each charitable cause, as well as how guilty they would feel if they didn’t help. We also gave them questionnaires to measure how grateful they are in their lives in general. We found that across the participants, when people felt more grateful, their brain activity was distinct from brain activity related to guilt and the desire to help a cause. More specifically, we found that when people who are generally more grateful gave more money to a cause, they showed greater neural sensitivity in the medial prefrontal cortex, a brain area associated with learning and decision making. This suggests that people who are more grateful are also more attentive to how they express gratitude. Most interestingly, when we compared those who wrote the gratitude letters with those who didn’t, the gratitude letter writers showed greater activation in the medial prefrontal cortex when they experienced gratitude in the fMRI scanner. This is striking as this effect was found three months after the letter writing began. This indicates that simply expressing gratitude may have lasting effects on the brain. While not conclusive, this finding suggests that practicing gratitude may help train the brain to be more sensitive to the experience of gratitude down the line, and this could contribute to improved mental health over time. Though these are just the first steps in what should be a longer research journey, our research so far not only suggests that writing gratitude letters may be helpful for people seeking counseling services but also explains what’s behind gratitude’s psychological benefits. At a time when many mental health professionals are feeling crunched, we hope that this research can point them—and their clients—toward an effective and beneficial tool. Regardless of whether you’re facing serious psychological challenges, if you have never written a gratitude letter before, we encourage you to try it. Much of our time and energy is spent pursuing things we currently don’t have. Gratitude reverses our priorities to help us appreciate the people and things we do. Joshua Brown, Ph.D., is a professor of psychological and brain sciences at Indiana University. His research interests include functional neuroimaging, higher cognitive function, addiction, and computational neural modeling. Joel Wong, Ph.D., is an associate professor of counseling psychology at Indiana University. His research interests include positive psychology, men and masculinities, and Asian-American mental health. Originally published by Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Source: https://getpocket.com/explore/item/how-gratitude-changes-you-and-your-brain?utm_source=firefox-newtab-en-intl (06/12/2024)

New study finds preference for children to cradle dolls on left is indicator of social cognitive abilities

June 27, 2018 by George Wigmore, City University London

Credit: FamVeld/Shutterstock.com

Children who cradle dolls on the left show higher social cognitive abilities than those who do not, according to new research from City, University of London.

The new findings, which also show deeply inbuilt facial recognition skills which enable children to interpret even simple approximations as human faces, suggest the children's cradling preference could help to indicate some social developmental disorders.
The study builds on previous knowledge of a 'left-cradling bias' – the phenomenon that humans will typically cradle a baby on their left side, enabling both parent and child to keep the other in their left visual field – which is unrelated to dominance of the use of right or left hand. Information from the left visual field is processed by the right hemisphere of the brain, which is associated with emotion and the perception of facial expression.
Further investigation could enable researchers to make important predictions about the trajectory of children's development based on their cradling responses, in association with social and communication abilities.
The research – led by Dr. Gillian Forrester of Birkbeck, University of London and Dr. Brenda Todd of City, University of London – was conducted with 98 typically developing children (54 girls and 44 boys) in reception or year 1 at a mainstream reception school in South London, who were given a human infant doll to cradle.
They were observed to hold the doll markedly more often in a left-cradling position, and those who showed this bias had a significantly higher social ability score compared with those who held the doll on the right.
The social ability traits tested including likeliness to follow rules, willingness to share with others and wanting to please their teachers.
As part of the study the children were also given a pillow to cradle, with three dots marked on to suggest a face. They were more likely to cradle this object on the left, which researchers say indicates the depth of the evolutionary bias, as even a hint of a face will trigger the response.
By contrast, when given a plain pillow, without a suggestion of a face, the children demonstrated neither a left nor right cradling bias.
Birkbeck's Dr. Forrester said: "Even babies recognise the simple design of three dots surrounded by a circle as a face. And faces receive special attention from our left visual field (connected to the right hemisphere), which is faster and more accurate at identifying individuals and their emotional expressions than the right visual field for the majority of the population. This left-visual-field bias is a natural ability, thought to have originated from a need to identify predators in the environment. In modern humans we believe that the left visual field bias for recognising faces and expressions supports our sophisticated social and emotional abilities.

"In our study, children held a plain pillow randomly in either arm, but adding a 'three-dot-face' resulted in a preference to hold in the left arm, mirroring the left-side cradling bias shown by mothers holding babies. The phenomenon, known as the 'left cradling bias', is not just present in humans—it is pervasive across the animal kingdom and found in species as different as gorillas and flying foxes. Keeping a baby in the carer's left visual field allows for more efficiently monitoring of the baby's wellbeing.
"Not surprisingly, the left cradling bias was also seen when children held a human baby doll, indicating that this behaviour is present early in development and you do not need to have had experience of holding babies to express this preference. What was interesting was that children who held the baby doll with a preference for the left arm scored higher on social ability tests, compared with children who held with a right-side preference, indicating that using the visual field linked to the dominant hemisphere for processing social stimuli gives the individual a real-life advantage."
The cradling bias was once thought to be associated with the prevalence of the of the right-handed population but is now known to result from a preference for using the left visual field to view faces – it is quicker and more accurate at identifying individuals and their expressions. Cross cultural studies indicate that approximately 80% of mothers naturally cradle on the left.
City's Dr. Brenda Todd said:
"I have previously studied mothers holding their own babies, finding that the left cradling is strongest in the first 12 weeks after the birth, when the babies are most vulnerable. It is very interesting to see that a similar bias is shown when young children hold a doll which depicts a young infant, indicating that this behavioural preference is apparent so early in our development."

The peer-reviewed study is published in Cortex. 

More information: G.S. Forrester et al. The left cradling bias: An evolutionary facilitator of social cognition?, Cortex (2018). DOI: 10.1016/j.cortex.2018.05.011

Journal reference: Cortex
Provided by: City University London


Source: https://medicalxpress.com/ (28/06/2018)