Express gratitude to reduce negative emotions and increase positive emotions

This is perhaps the simplest of all tips on how to be happier. Expressing gratitude is all about being thankful for things other people do that help or gratify you in some way. It is actively acknowledging the effort put in by others and extending a warm ‘Thank you.’ One benefit is that, while expressing gratitude, negative emotions like guilt, envy, and sorrow are deterred. During personal adversity or loss, being thankful for any small thing can help you cope with stress and grief. Thanking someone for their good deed encourages them to repeat a good deed, and it even bolsters your motivation to do the same. Expressing gratitude is the first step^[3] you can take if you are unable to experience happiness for long periods of time.

Positive actions like expressing gratitude can also become a self-improvement force^[4] by increasing connectedness, positive emotions, and good negative emotions like indebtedness and humility. Gratitude is associated with engaging in positive behaviors that can promote overall well-being.

A meta-analysis of research^[5] studies shows that gratitude interventions promote psychological well-being. Gratitude interventions are deliberate activities centered around being thankful for the little and big things in life. Here are some ways to be thankful or express gratitude:

1. Make a daily list of things you are thankful for, or maintain a gratitude journal
2. Verbally tell others what you are thankful for
3. Mentally acknowledge what you are grateful for
4. Write thank-you notes