How Gratitude Can Lower Stress — and Support Your Hormones and Health

by Kate Morton

Most of us know stress affects how we feel. But stress also plays a big role in how our hormones work, how well we sleep, and how healthy our bodies are overall. One research-backed way to help manage stress is surprisingly simple: practicing gratitude.

Gratitude means noticing and appreciating the positive things in your life — even small moments. Studies show that regularly practicing gratitude can reduce stress, improve mood, and even influence your body’s stress hormones.

Here’s how gratitude works and why it matters for your health.

 

What Science Says: Gratitude Helps Reduce Stress

Researchers have studied gratitude for years, and the findings are consistent: gratitude can improve well-being and lower stress in both teens and adults.

1. Gratitude Improves Mood and Lowers Stress

Large reviews of many studies (called meta-analyses) show that people who practice gratitude feel less stressed, less anxious, and more satisfied with their lives. Gratitude helps shift your attention from constant problems to positive experiences, which reduces mental load.

2. Gratitude Writing Has Measurable Effects

In one randomized study, people wrote about things they were grateful for during a stressful time. After a few weeks:

  • they reported lower stress,

  • less negative emotion, and

  • a more positive outlook

     compared to people who wrote about everyday events.

What’s interesting is that these benefits lasted even one month after the writing practice ended.

3. Gratitude May Influence the Body’s Stress Hormones

Some studies show that gratitude can help regulate cortisol, the main hormone your body releases under stress. High cortisol over long periods can contribute to hormone imbalances, poor sleep, inflammation, and burnout.

Other research found that gratitude practices may help:

  • lower blood pressure,

  • improve sleep quality,

  • reduce inflammation, and

  • increase feelings of calm and resilience.

These physical changes can make your body feel more balanced and stable.

 

How Lower Stress Supports Hormone Health

When your stress levels drop, your hormones can function more smoothly. Here’s how gratitude can play a role:

1. Supports a Healthier HPA Axis

The HPA axis is your body’s main stress-response system. When you’re constantly stressed, it produces more cortisol. Gratitude practices can help calm this system, leading to more balanced cortisol levels.

2. Improves Sleep — a Key Hormone Regulator

Several gratitude studies show improved sleep. Better sleep helps your hormones reset, supporting:

  • steady blood sugar,

  • stable mood,

  • healthy appetite signals, and

  • balanced reproductive hormones.

3. Reduces Inflammation

Chronic stress increases inflammation in the body. High inflammation is linked to conditions like insulin resistance, PMS, skin issues, and fatigue. Gratitude may help lower inflammation, which supports better hormonal function.

4. Supports Heart and Nervous System Health

Stress affects your heart rate and blood pressure. Some gratitude studies show improvements in both. A calmer heart and more balanced nervous system create a healthier environment for hormone production and regulation.

 

Simple, Science-Backed Ways to Practice Gratitude

You don’t need anything fancy to get started. Here are easy methods shown in research studies:

1. Gratitude Journaling

Write down 3–5 things you’re grateful for. They can be big things or small, everyday moments.

2. Gratitude Reflection

Spend 1–2 minutes thinking about something that went well today or someone who made your day easier.

3. Gratitude Letters

Write a letter or note to someone you appreciate. You can send it, or simply write it for yourself.

4. Use a Gratitude App

Some studies show that app-based gratitude prompts help reduce stress just as well as journaling.

5. Consistency Matters

Research suggests that practicing gratitude a few times a week can lead to meaningful changes in stress and well-being.

 

The Bottom Line

Gratitude is more than a positive mindset — it’s a science-backed practice that can lower stress and support your hormones and overall health. By calming the stress response, improving sleep, and lowering inflammation, gratitude helps your body function more smoothly.

Even a few minutes of gratitude each week can make a meaningful difference.

 


Peer-Reviewed References

Gratitude & Well-Being

  • Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

  • Dickens, L. (2017). Using gratitude to promote positive change: A systematic review. Journal of Positive Psychology, 12(6), 575–586.

Gratitude Journaling & Stress

  • Burton, C. M., & King, L. A. (2004). The health benefits of writing about intensely positive experiences. Journal of Research in Personality, 38(2), 150–163.

  • Kerr, S. L. et al. (2015). The effects of gratitude journaling on well-being: A randomized controlled trial. Journal of Happiness Studies, 16, 315–327.

Gratitude, Cortisol & Physical Health

  • O’Connell, B. H., O’Shea, D., & Gallagher, S. (2018). Examining psychosocial pathways underlying gratitude–health links. Personality and Individual Differences, 121, 232–237.

  • Redwine, L. S. et al. (2016). The effects of grateful contemplation on biomarkers of inflammation and heart rate. Brain, Behavior, and Immunity, 58, 68–73.

Gratitude & Sleep

  • Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on sleep, well-being, and heart rate variability. Journal of Psychosomatic Research, 78(4), 322–328.

 

Back to Blog