How gratitude meditation can help reduce anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Feeling anxious? Turn to gratitude! It may seem counter-intuitive, but practicing gratitude meditation can actually reduce anxiety and improve your mental health. Sign us up.
Anyone who’s ever struggled with anxiety knows how all-consuming it can be. Worst of all, it can be triggered by just about anything — work, relationships, or even your regular responsibilities. When you’re anxious, it can be difficult to focus, relax, or go about your day, leaving you panicking and feeling out of control.
If even reading this causes your palms to sweat, take a deep breath. Gratitude meditation—refocusing your energy on things that are going well—might be just the key to calming yourself down when you’re spinning out.
While gratitude meditation isn’t necessarily for everyone or every situation, you might find that it helps you curb your anxiety. Here’s how to do it.
What is gratitude meditation?
Gratitude meditation is a simple, calming practice that can help you focus on the positives in your life as opposed to your stresses or worries. Unlike traditional meditation, which often centers around clearing the mind or focusing on your breath, gratitude meditation invites you to intentionally reflect on the things, people, or moments in your life that bring you joy, comfort, or peace. This could be anything — your family, friends, a recent accomplishment, or even something as small as enjoying a hot cup of coffee in the morning. Here are eight gratitude exercises to cultivate a more grateful mindset.
When you shift your attention to things you might normally take for granted and really soak in the feeling of appreciation, you can create a space for positive emotions. This can help you feel more balanced and less overwhelmed by anxiety — even during tough times.
Gratitude meditation is an easy and flexible practice you can fit into any part of your day. Try it in the morning to start your day with a positive mindset, or in the evening to unwind and reflect on the good things that happened. Over time, it can help you handle stress, reduce anxiety, and make you feel a greater sense of peace and appreciation.
How can gratitude meditation reduce anxiety?
When you're feeling anxious, your mind tends to focus on what’s wrong or what could go wrong, which can worsen feelings of worry and stress. You can get stuck in a cycle of negative thinking: the more you think about it, the harder it can be to feel calm.
But gratitude meditation helps actively shift your thoughts away from what’s causing anxiety, so you can break that cycle. (Here are 10 other ways to manage negative thinking so you don’t spiral.)
Practicing gratitude meditation regularly doesn't mean you’ll never feel anxious again, but it does give you a tool to manage those feelings when they come up.
Shifts your focus: By practicing gratitude meditation, you consciously shift your attention to positive aspects of your life. You’re not ignoring your problems — you’re just giving your mind a much-needed break from dwelling on them. This can help pull you out of anxious thinking and give you a sense of relief.
Brings you into the present moment: Anxiety usually stems from worrying about the future or dwelling on stressful events from your past. By focusing on what’s good in your life right now, you connect to the present, which can help calm your mind and reduce the mental clutter that makes anxiety worse.
Boosts positive emotions: When you focus on things you’re grateful for, your brain may release natural mood boosters like serotonin and dopamine. These “feel good” chemicals help counterbalance the stress hormones that flood your body when you’re anxious. Over time, this can make you feel better and give you the tools to better cope with anxiety.
Builds emotional resilience: When stressful or anxious situations arise, you're likely better equipped to handle them because your mind’s trained to remain calm and resilient. This change of mindset can help you reframe how you view stressors, even when difficult moments or challenges come your way. This can help reduce the intensity of your anxiety.
💙 Try ending your day with a gratitude meditation like Drifting Off With Gratitude.
5 other benefits of gratitude meditation
While reducing anxiety is one of the biggest benefits of gratitude meditation, it’s not the only way it can improve your mental and emotional wellbeing. By regularly practicing gratitude meditation, you may start to feel better about different aspects of your life.
Improved mood: Expressing gratitude makes it easier to focus on the positive, which can help lift your overall mood.
Better sleep: Anxiety often keeps you up at night, but gratitude meditation can calm your mind and help you sleep better.
Increased self-esteem: Acknowledging the good in your life helps you naturally feel better about yourself and could help you build your confidence.
Stronger relationships: When you recognize the people in your life and what they bring to your happiness, your relationships can grow deeper and more fulfilling.
Enhanced mental clarity: All kinds of meditation can improve your focus and mental clarity, but gratitude meditation can help reduce stress and mental fog by allowing you to prioritize what’s truly important.
💙 Check out our Daily Gratitude Journal to start your own gratitude practice today.
How to practice gratitude meditation: 5 tips to get the most out of this mental health booster
While some types of meditation practices are more complex, gratitude practices are super simple! Anyone can do gratitude meditation, even if you’ve never meditated in the past. Here’s a step-by-step guide to help you get started.
1. Find a quiet, comfortable space
Pick a quiet place where you can relax and focus without interruptions, such as your bedroom, living room, or a peaceful spot outside. If you can’t find total quiet, don’t stress — just aim for a space where you feel comfortable and at ease. Also, you don’t need to sit or lie in a certain position, so just get comfy.
Curious to explore creating a space for meditation in your home? Here are six DIY ideas for a meditation room or corner.
2. Start with a few deep breaths
Take a moment to calm your body and mind by focusing on your breath. Close your eyes and take a few slow, deep breaths. Inhale deeply through your nose, hold for a couple of seconds, and then slowly exhale through your mouth. Repeat this a few times, allowing your muscles to relax with each exhale.
Breathing deeply helps shift your attention away from any tension or stress you may be holding, and brings you into the present moment. This can make it easier to focus on your meditation.
3. Bring to mind something or someone you're grateful for
Gently turn your focus toward a person, a recent experience, or a simple pleasure from your day. Maybe it’s a friend who made you laugh, the smell of rain outside, or a walk you took in the fresh air. There’s no need to search for something big — the small things in life are worth celebrating too.
Once you've brought this to mind, let yourself really feel gratitude for it.
4. Stay with those feelings of gratitude
Let the positive feelings sink in and fill your heart. Notice how your body feels as you focus on your gratitude — maybe you feel a sense of warmth, peace, or relaxation.
If your mind starts to wander or anxiety creeps in, don’t worry: just gently bring your attention back to what you're grateful for. Try repeating phrases in your mind, such as “I am thankful for this moment” or “I appreciate the good in my life.” These simple reminders can help keep your focus grounded in gratitude.
5. Practice consistently, even if just for a few minutes
Like any meditation practice, real benefits from gratitude meditation come with consistency. Find a few minutes each day to practice — five minutes a day is enough to start noticing changes in your mood and anxiety levels.
Practice in the morning to set a positive tone for your day, or in the evening to reflect on the good things that happened.You can even practice gratitude meditation on the go. Use a walk, a break at work, a line at the store, or your commute to simply take a moment to pause, breathe, and reflect on what you're thankful for.
With practice, this habit of tuning into gratitude will come more naturally, and you may find yourself feeling calmer and more centered throughout the day.
💙 If you want to dive deeper into the power of gratitude, check out our Gratitude Masterclass with Tamara Levitt.
Gratitude meditation FAQs
How long should I practice gratitude meditation daily?
There’s no set rule for how long you should practice gratitude meditation each day, and even a few minutes can make a big difference. If you’re just starting out, aim for about five minutes a day — it’s a manageable amount of time, especially if you’re new to meditation.
As you get more comfortable with gratitude meditation, you can gradually increase it to 10 or 15 minutes, if that feels right for you.
The most important thing is consistency. If you do them regularly, even short sessions can have powerful effects on your mood and anxiety levels. Some people find that practicing gratitude meditation in the morning helps set a positive tone for the day, while others prefer to do it before bed to help them wind down. Experiment with different times and durations to see what works best for you.
Can gratitude meditation be combined with other types of meditation?
Gratitude meditation can easily be combined with other types of meditation, such as mindfulness, breathing exercises, or body scans. Many people find starting with a few minutes of deep breathing or mindfulness helps them settle their minds before shifting their focus toward the things they’re grateful for.
You can also add gratitude into other meditation practices. So, during a body scan meditation where you bring awareness to different parts of your body, you might pause to express gratitude feeling healthy and strong. Or, if you’re practicing mindfulness meditation, you can gently guide your thoughts to notice and appreciate small, positive moments as they happen, like the warmth of the sun or the taste of your favorite food. Here are 10 more ways you can integrate gratitude into your daily routine.
Gratitude naturally fits into many types of meditation and can enhance the benefits of whatever practice you’re already doing.
Is there scientific evidence supporting the benefits of gratitude meditation?
There’s growing scientific evidence supporting the benefits of gratitude meditation — and gratitude practices in general.
Research has shown that practicing gratitude can lead to several positive mental health outcomes, including reduced symptoms of anxiety and depression, improved mood, and increased overall wellbeing. Studies suggest that when we focus on what we’re grateful for, our brains release chemicals like serotonin and dopamine, which are associated with feelings of happiness and contentment.
Gratitude meditation also shares some of the same benefits as mindfulness meditation, which has been widely studied for its ability to reduce stress, improve emotional regulation, and promote a sense of calm. By combining the mindfulness aspect of meditation with the positive focus of gratitude, you can gain a powerful tool for boosting your mental health.
While it’s not a cure-all, the science behind gratitude meditation is promising and shows that even small, regular practices can have lasting effects.
Can practicing gratitude meditation help with depression?
Gratitude meditation can be helpful for managing symptoms of depression, but use it as a complement to professional treatment, not a replacement.
Focusing on gratitude can help shift attention away from negative thoughts and patterns, which are often common in depression. By regularly practicing gratitude, you may start to notice a shift in your mood, as it encourages your brain to focus on what’s going well rather than dwelling on what’s not.
That said, gratitude meditation may be more helpful for those experiencing mild to moderate depression or as a part of a broader self-care routine. If you’re struggling with more severe depression, contact a healthcare provider. Gratitude meditation might help, but in these cases it’s most effective when used alongside other treatments like therapy or medication.
What are the four As of gratitude?
The “four As” of gratitude refer to four key qualities that can deepen your gratitude practice. Keep these in mind as they can help guide your approach to meditation and your everyday life.
Attention: This refers to where you choose to focus attention. In gratitude meditation, it’s to the positive aspects of your life—even the small ones—and bringing them to the forefront of your mind.
Appreciation: Appreciation is about truly valuing positive things once you’ve brought them into your awareness. It’s not just noticing something good, but really taking time to appreciate why it matters and how it makes you feel.
Acceptance: Acknowledging that life isn’t perfect and that it’s okay to have ups and downs is a critical part of gratitude meditation. It also encourages you to accept the difficult parts of life while also choosing to focus on the good.
Awareness: Be mindful and present with your feelings of gratitude. Stay connected to the present moment and notice the positive experiences as they happen, rather than letting them pass by unnoticed.
Calm your mind. Change your life.
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