In recent years, gratitude has gained attention not just as a feel-good practice but as a powerful tool for improving mental health, especially among older adults. Research supports that gratitude has the power to heal. According to the American Heart Association, “expressing gratitude can improve sleep, mood and immunity, and can decrease depression, anxiety, chronic pain and disease.”
For seniors, who may face increased isolation, loss, or declining health, the regular practice of gratitude can help shift focus from what’s missing to what still remains. Studies have shown that adults who write in gratitude journals or take time to reflect on what they are thankful for report reduced anxiety, better sleep, and lower levels of depression.
“Gratitude encourages us to focus on what is rather than what is not,” the National Council on Aging concludes.
Focusing on appreciation often increases energy and motivation. People who value what they have and where they are in life tend to engage more in activities that bring meaning to their lives. Being grateful makes life tasks more manageable.
“When expressing gratitude, people avoid pessimism, unhappiness, complaints of malaise and pain, toxic emotions such as anger, hurt, and fear, feelings of loneliness, isolation, and lack of engagement,” Diniz et al. observe.
Gratitude is not just about being polite or saying thank you. It is a deliberate mental shift. Something as simple as noting three good things at the end of the day or expressing thanks to someone in writing can yield lasting improvements in emotional health.
Connect with others. Keep a journal. Write a thank-you note. Practice mindfulness by being present and appreciative. “Gratitude can be used as a therapeutic complement for treating anxiety and depression and can increase positive feelings and emotions in the general population,” Diniz et al. report.
Gratitude Journal Prompts
According to the University of Rochester Medical Center (URMC), journaling is one way to focus on what you are thankful for “while improving heart health by lowering blood pressure and regulating your breathing and heart rate.” It also combats negative bias by keeping the mind actively creating through pen and paper.
URMC recommends the following prompts as a starting point for gratitude journaling.
If journaling isn’t your thing, try writing a thank-you note. Gratitude increases our social connections.
“Research has found that those who practice gratitude tend to have fewer aches and pains, better sleep, a decrease in cortisol (the stress hormone) and improved cardiac functioning. Mental benefits include increased happiness, decreased depression and anxiety, and better self-esteem. Gratitude can also have an impact on our social lives with evidence of stronger interpersonal relationships and increased empathy for others,” the URMC reports.
The best part about being grateful is that it is free. As we age, we are not always in control of every change in our lives, but we are in control of our outlook and perspective. The more we appreciate what we have, the more capable we become of making the most of it.
Choosing gratitude gives us healing, hope, and an improved quality of life. The University of Wyoming Extension is here to help through wellness classes and community activities. To learn more, contact your local extension office.
References & Further Reading
Discussions on healthy aging often focus on eating right and staying active, but equally important is staying socially connected. Strong social ties improve mental health, reduce the risk of depression, ease loneliness, and even extend life.
Staying healthy as we age goes beyond physical checkups. Mental and emotional well-being are critical to quality of life, especially for older adults who may face challenges like isolation, chronic illness, or grief.
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© March 2025
