Positive Psychology and Gratitude: Gratitude as a Foundational Tenet of Positive Psychology
Abstract
Positive psychology is an area of psychological studies that have gained popularity in the recent past. There is a need to analyze the positive aspects of human life that will enhance a healthy mental state and produce useful solutions that can contribute to psychopathology. A prevention mechanism is necessary since it will cut the problem at its root and avoid further mental suffering. Additionally, studying the positive aspects of human life will aid in the treatment of individuals suffering from mental disorders. Gratitude is one of the most critical elements of positive psychology. It has a myriad of benefits, both at personal and interpersonal levels. Theoretical writings suggest that gratitude affects the social, physical, and psychological well-being of an individual. Further, empirical studies have investigated the effect of gratitude on human beings. Gratitude may have some negative connotations that require analysis. The findings of this study reveal that gratitude is an important aspect of positive psychology, with evidence showing its positive effect on human welfare.
Keywords: Positive psychology, Gratitude, Happiness, Well-Being, Health
Gratitude as a Foundational Tenet of Positive Psychology
Introduction
Traditional approaches to psychology have primarily focused on explaining erratic and disordered behavior. Their main aim has been to understand negative human behavior and its causes. However, in recent times, there has been a move from an emphasis on negative aspects to the interesting and vital field of positive psychology. Instead of concentrating on the causes of disordered behavior, positive psychology pursues an understanding of the positive facets of life that make it worthwhile. It is founded on the belief that people ordinarily want to live a life that is pleasant, that has meaning and fulfillment. Therefore, it focuses on strengths and other human characteristics that create a good life. The move from negative to positive psychology can be attributed to the fact that psychologists have discovered that psychological wholeness is not merely the lack of disorders but also the existence of favorable features (Seligman & Csikszentmihalyi, 2000). Essentially, gratitude is one of the most fundamental virtues and its effect on mental, physical and social functioning of human beings is tremendous. This paper examines the concept of gratitude as an important precept. It will begin with an analysis of the foundational origins of gratitude and a theoretical explanation of the concept. It will then present the effects of gratitude as relates to the idea of positive psychology and conclude by examining the possibility of a downside to gratitude. Apart from an analysis of literary works and theoretical analyses of gratitude, it will incorporate empirical investigations on the effect of gratitude.
Positive Psychology – Moving from Treatment to Prevention
Positive psychology has gained notoriety as an important approach to psychology. A large number of psychologists are focused on ensuring that human beings have a better experience in life and enjoy a good life. At a basic level, psychology defines a good life as one that is devoid of mental illness. It focuses on the inhibition and remedy of mental disorders. Consequently, most empirical studies have been devoted to an analysis of these two goals of prevention and treatment (Linley & Joseph, 2012). The goal of a good life and happiness is not left to psychologists alone. Research indicates that when individuals are asked to mention three things that they wish to have, happiness stood out as a primary goal (King & Broyles, 1997). It is therefore clear than the motivation behind positive psychology is a goal that is innate and an essential part of human nature. Human beings naturally tend to think of life as they would like it to be. They compare life as it is to what it could possibly become. They view themselves as living in a world of endless possibilities. Therefore, it is imperative on psychologists to understand these human perceptions and focus on amplifying them to produce guidelines on how to move towards the attainment of a good life (Biswas-Diener, 2011). A clear understanding of how to promote personal well-being and enhance the quality of life will ultimately lead to a lower risk of occurrence of mental illnesses.
The interest in seeking an understanding of human strengths as opposed to weaknesses can be traced back to Abraham Maslow. He voiced his concern about how the field of psychology has been successful in understanding negative human traits while making minimal progress with regard to the positive aspects of human behavior. He lamented that psychology has revealed everything that is wrong about man; his weaknesses, his sickness and his depravity. It had failed to identify his strengths, values, his aspirations and the level of psychological health that he can attain (Maslow, 1954). He described this as restricting psychology to only half of its jurisdiction rather than extending to the more illuminated side. Further, he essentially foresaw a situation where focus is placed entirely on positive aspects of human life. The interest in positive psychology then grew to the current position where a significant amount of literary and empirical works has focused on it.
The concept of positive prevention and positive psychotherapy is a fundamental part of the practice of psychology. It focuses on augmenting the strengths of a patient rather than reducing their weaknesses (Snyder & Lopez, 2001). The whole idea behind positive therapy is the fact that positive human traits are a cushion against psychopathology. They assist in effective prevention of mental illnesses. The key principle is that by singling out people at risk and magnifying their strengths, prevention will be a success. This leads to a situation where the number of individuals who suffer from mental illnesses significantly drops and a healthy, happy generation is promoted. Positive psychotherapy (PPT) focuses on amplifying human strengths while eliminating symptoms in patients with mental illnesses. It is grounded on three assumptions. Firstly, when an individual’s ability to grow, experience satisfaction and happiness is eliminated, the person experiences psychopathology. PPT therefore assumes that every individual has both positive and negative traits which are either innate or influenced by society (Lopez, 2011). Therefore, every patient has a capacity to grow, experience fulfillment and live a happy life.
The second assumption under PPT is that positive human traits are real and authentic, just as disorders and illnesses are. It recognizes the presence of positive human strengths and emotions in a patient and attached value to them. It therefore seeks to cultivate and give them as much attention as is given to human weakness. Thirdly, PPT recognizes that the narrative spread through media creates an expectation that psychotherapy involves listening to the problems, weaknesses and issues that a patient experiences. A patient has a presumed expectation that they will focus on their problems and lament on their symptoms. PPT believes that even with the magnitude of problems that they have, patients have a genuine care for their lives and well-being (Lopez, 2011). Therefore, PPT acknowledges that therapy is not just a place where anxiety, frustration, fear, worry and hopelessness are treated. It assumes that hope, kindness, contentment and optimism also have a place in therapy. Psychologists therefore draw out positive emotions as they speak with clients so as to build on essential human traits. This approach is described as building what’s strong to supplement the existing method of fixing what’s wrong (Duckworth et al., 2005). The PPT approach ensures that significant progress is made in patients suffering from mental illnesses and the risk of others developing disorders is averted.
There are three categories of positive psychology. These are the subjective, individual and group categories. The subjective category emphasizes on positive experiences such as well-being, happiness, being content, hopefulness, an optimistic view of the future and flow. The individual category is more personal, focusing on qualities that reveal human virtues and strengths. These qualities include love, perseverance, courage, forgiveness, wisdom and gratitude. At group level, the focus is on qualities that affect other people and society as a whole such as philanthropy, temperance, broad-mindedness, an ethical approach to work, a fostering attitude, courteousness and accountability (Snyder & Lopez, 2001). Gratitude falls within the individual level of positive psychology. It is an internal psychological trait. However, its effect goes beyond the individual. It has a significant civic value (Biswas-Diener, 2011). An understanding of gratitude and its effect on human wellbeing is therefore important.
The Conceptualization of Gratitude
Gratitude has been cited as a key concept in positive psychology. It presents an avenue for an individual to be happy and have a generally healthy well-being as it affects the psychological functioning in a positive manner. It can also be used as a coping mechanism by ensuring that an at-risk person or even a person suffering from a mental disorder has a positive outlook of life. It does this by giving them a view that despite their circumstances, they have the capacity enjoy simple things and the steps they are taking towards a good life. Gratitude can be defined as a feeling, a quality or a feature. It is a portrayal of thankfulness. A simple definition is that it is an awareness and subsequent expression of thankfulness for the positive things that happen (Park & Peterson, 2016). The Latin word from which the word gratitude was sourced means being gracious and appreciative It is associated with generosity and receiving something unmeritorious (Pruyser, 1976). Gratitude is experienced as a feeling of admiration, acknowledgement and gratefulness for life. It is conveyed to other human beings, to inanimate objects such as the environment, to wildlife and to transcendental beings (Teigen, 1997). Therefore, it can either be an internal feeling of appreciation or an external expression of the feeling to others.
- Origins of the Concept of Gratitude
- A Transcendental Foundation
Gratitude is mostly associated with religion. Most expressions of gratitude can be traced to religious beliefs. They are associated with a feeling of awe and marvel about the world and in effect, the creator of the universe (Emmons & Crumpler, 2000). The religious aspect of gratitude is largely expressed as an appreciation of life in general. It displays an attitude toward life, viewing it as a gift. Conventional religions refer to God as the source of everything that a human being possesses and experiences. As a result, the human being responds with expressions of adulation and thankfulness for what is viewed as an unmerited favor. The religious connotation also makes individuals believe that they are linked to each other in a mystical way (Lopez, 2011). This creates an appreciation for the connection and the mere existence of other human beings. Further, gratitude is expressed towards other human beings. When a person receives a gift or benefit, virtue and religious values dictate that they should be grateful both to the giver and to God who is the ultimate giver of all things. Judaism, Christianity, Islam and Buddhism are discussed to illustrate the religious conceptualization of gratitude.
Judaism presents gratitude as an important expression of worship. It is expected that believers incorporate gratitude into their daily lives. An example is thanksgiving given to God when they wake up for preserving their souls (Emmons & Crumpler, 2000). In many parts of the Hebrew Scriptural texts, writers express gratitude to God and give instructions on thanksgiving. They give thanks for their existence, daily provision, natural phenomena and the blessings they experience (Gruyter, 2015). Worshippers also express gratitude for historical experiences such as the exodus. The primary form of expression of thanksgiving is prayer. Prayers begin with the Shema, which expresses love for God, and end with Alena, which is an appreciation of the fortune of the entire Jewish community. Committed also recite berakhot at different times of the day, which are recitations of blessings and gratitude (Emmons & Hill, 2008). Rabbis condemn ingratitude and equate it to apostasy and irreverence (Neusner, 2011). They teach that human beings should not enjoy anything in the world without giving thanks.
The Christian perspective of gratitude is expressed in the Bible. It is a fundamental virtue of the Christian religion. Christians have an obligation to thank God for everything that takes place in their lives. They express gratitude for both positive and negative experiences. An example is Job, who gave thanks to God even after losing everything he had, acknowledging God as the one who gives and takes away. God is viewed as the source of everything and sustainer of the universe. He is also seen as a source of redemption. Two forms of gratitude are expressed in Christianity; natural gratitude, which involves thankfulness for what a person has been given by God and gracious gratitude, which is based on the understanding that God is inherently good, whether a favor is given or not (Emmons & Crumpler, 2010). In Summa Theologica, Thomas Aquinas presents gratitude as one of the most essential human virtues. He explains it as a form of indebtedness. The recipient of a favor owes the giver a debt. The debt goes beyond a quid pro quo system. It is paid through thanksgiving (Aquinas, 2015). This presents a situation where a person owes gratitude both to God and other human beings for whatever is received from them. The result of gratitude in Christian circles is peace in every situation since whether in good or bad experiences, the believer is grateful.
In Islam, the importance of gratitude is asserted in the Quran. The holy book implores Muslims to be grateful in all circumstances and assures them that if they are grateful for what they have received, they will receive more. Gratitude is therefore a source of more abundance. Prayer is primarily an expression of thanksgiving rather than a petition for more. During the month of Ramadhan, gratitude is expressed through fasting and giving back to the community. Further, Muslims show gratefulness for what they have received from God and also for what they have not received. They express thanksgiving for blessings that are hidden in bouts of suffering (Emmons & Crumpler, 2010). They also recognize that no expression of gratitude is enough for what God has done and his very existence.
Buddhist teachings present gratitude as a beautiful path to growth. Gratitude is presented as a source of happiness. The power of gratitude is suggested to be the most profound of every other concept. Buddhists believe that gratitude produces bravery in instances of fear, clemency in place of fury and healing in place of pain (Anderson, 2019). It is emphasized as a key part of mindfulness and encouraged as a daily practice. Buddha also taught that there is a beauty in every experience, even bad ones. The key is to find the blessing within it. Gratitude is also viewed as a practice that should be refined and built on as a human virtue and attitude of the mind (Wingate, 2019). Further, it cultivates patience. It enhances a person’s fortitude in any circumstance. Buddha teaches that ingratitude amounts to a lack of integrity. Further, a large number of Buddhist teachings encourage the expression of gratitude in daily life. In practice, Buddhists usually spend time in isolation, meditating on the parts of their lives that they are glad to have and are thankful for. Therefore, it is evident that Buddhist practice upholds gratitude as a fundamental concept and views the lack of it as a form of depravity.
The religious organizations described above present a picture of gratitude from a theological perspective. It is viewed as an essential virtue that should be promoted and practiced constantly. Further, religion reveals the obligation to express gratitude to deity and also to fellow human beings. It is a concept that is emphasized in scriptural texts, theological discourses and also prevalent in practice. Conversely, ingratitude is frowned upon and identified as a vice. The religious expressions of gratitude indicate that it can be sourced from beliefs and theological experiences. In view of the fact that a substantially large number of people describe themselves as having an affiliation to specific religions, gratitude can be viewed to have been sourced from religion to a large extent. Further, the place of religion in shaping morality has been recognized and acknowledged severally. Accordingly, religion is a substantial contributor to the concept of gratitude and the practice of thankfulness by most human beings.
- A Sociological Foundation
The social concept of reciprocity propagates gratitude. Reciprocity is a behavioral tendency that is internalized. It encourages people to give back what they receive from others. This means that when an individual receives a gift or a good deed, they tend to reciprocate or take an action to give back what they have received (Elfers & Hlava, 2016). Similarly, human beings tend to reciprocate negative actions. In terms of gratitude, an individual will usually have an internal inclination to give back after receiving a gift or a good deed. This leads to an expression of gratitude, whether in kind or in form of a gift. Ordinarily, the immediate reaction to receiving a favor or gift is thankfulness which in most times is verbally expressed. The principle of reciprocity explains gratitude in that it is a give-and-take situation where the receipt of something implores a person to give in return.
Gratitude can be viewed as an altruistic act. Altruism is the tendency to act in a manner that brings a beneficial impact on people other than oneself. This is grounded in the idea that morality dictates that individuals should act with a focus on how it will benefit other people and society as a whole. It shifts focus from self to the wellbeing and status of others. It can also be viewed as laying down one’s life for the benefit of others. Expressions of altruisms include self-sacrifice, taking actions that are uncomfortable but ultimately bring happiness to others, and pure concern for the satisfaction of other people. Gratitude can be viewed as an expression of altruism. This is because by expressing gratitude, a person focuses on others rather than themselves. Further, gratitude may entail giving beyond what has been received without expecting anything in return and this is the very foundation of altruism (Elfers & Hlava, 2016). Therefore, gratitude is part of a system of altruism, where one receives a favor in an altruistic manner and expresses their thankfulness in a similar altruistic way.
- Gratitude as an Emotion
An emotion is a feeling linked to a biological reaction to circumstances and which results in physical and mental changes. Gratitude is an elementary emotion that strengthens social cohesion (Linley & Joseph, 2012). It is a positive feeling produced neurologically and experienced when a person feels that they have received a deliberate, sacrificial and charitable action from another person (Emmons & McCullough, 2003). In essence, it is a natural reaction to another person’s act of generosity. Further, gratitude as an emotion results from the acknowledgment that the other person genuinely acted to enhance one’s happiness. This is especially the case where the individual perceives that they have not made an effort in order to warrant their receipt of the other person’s action. The emotion of gratitude can be mixed with other feelings. For example, it is significantly linked to the feeling of happiness. When a person feels grateful, they ordinarily experience joy and happiness. However, it is a distinct and easily identifiable feeling (Elfers & Hlava, 2016). It is a personal experience that often comes with a strong feeling of connection between the beneficiary and the benefactor. Gratitude is a very common emotion. A study done among the old generation aged between 72 and 99 years revealed that gratefulness was one of the most prevalent emotion felt by almost 90% of the recipients (Chipperfield et al., 2003). This clearly reveals how common the emotion of gratitude is.
- Gratitude as a Moral Value
Gratitude is considered to be a virtue, especially in theological circles. It is viewed as a valuable part of human character and habit. Virtues basically consists of good behaviors that show that an individual is morally good and has an impeccable character. They reveal a human nature that is great and admirable. Aquinas describes gratitude as a virtue that is linked to the main virtue of justice (Aquinas, 2015). Further, he creates a nexus between gratitude and altruism since it focuses on benevolence towards the benefactor by responding in a good manner. Gratitude also indicates that the recipient of a gift has a good perception of the benefactor, a good reaction to the gift, and a commitment to use the gift in a manner that corresponds with the benefactor’s intention (Harned, 2015). Therefore, gratitude goes to the core of human nature, proving that a person is good. It reveals the fact that an individual possesses moral character.
Gratitude requires that a beneficiary recognizes three things. Firstly, the recipient should be willing to recognize that he/she has benefited from another person’s kindness. Secondly, that the giver gave the gift deliberately and, in the process, incurred an expense. Thirdly, that the gift is valuable from the point of view of the beneficiary (Narvaez & Lapsley, 2009). It involves a recognition and appreciation of the giver’s good nature; that they did not have to give the gift but did it out of generosity and concern about the recipient’s welfare. Therefore, gratitude, whether expressed to the giver or purely experienced as an emotion by the recipient, presents a notion of morality since it shows that the recipient understands that the giver did not have to give the gift but did it anyway, as an act of kindness.
It is evident that gratitude reveals a fulfillment of a moral obligation. This is done by recognizing that a gift has been received from a benefactor out of good will and in return, the recipient ought to thank them. In essence, it reveals the goodness of a person. To put this into perspective, imagine a scenario where an individual receives a benefit and fails to recognize the sacrifice that the benefactor has voluntarily made to provide such benefit. Additionally, the recipient does not appreciate the gift given and ends up misusing it. This would be an expression of moral turpitude. Notably, complete disregard or abhorrence of a gift is immaterial when it comes to gratitude. It does not matter whether the gift is viewed as irrelevant or unattractive. The intentions of the giver can be the target for gratitude (Narvaez & Lapsley, 2009). The beneficiary appreciates the fact that the benefactor thought about their well-being and took a step to promote it. They also appreciate that the benefactor was not under an obligation to give the gift but nevertheless gave it to them.
Apart from being viewed as a moral obligation and duty, gratitude reveals other aspects of morality. It serves as a “moral barometer, moral motive and moral reinforcer” (McCullough et al., 2001, 252). As a moral barometer, it reveals the nature of an individual’s social relationships, revealing that they have experienced a kind act directed towards them. With regard to being a moral motive, it encourages the beneficiary to take the benefactor’s example and express benevolence to other individuals. In so doing, it serves as a motivating factor for prosocial behavior. This is because a person who has been treated well will be inclined to treat not only the benefactor, but also other people well in order to make them experience what they have experienced as a result of benevolence and compassion. Lastly, gratitude is a moral reinforcer. When a benefactor is thanked for the benefit given, they are encouraged to continue with their prosocial behavior and act with compassion in more instances in future. This creates a butterfly effect that enhances the level of morality and compassionate behavior in society as a whole.
The Effect of Gratitude on the Individual and Society
Several empirical studies reveal the importance of gratitude on the individual. A wealth of research points to a positive impact of gratitude to the societal, physical and psychological wellness of individuals. The research has focused on individuals at different stages in life, having different backgrounds and experiences. It has also observed the impact of gratefulness on individuals with different kinds of mental illnesses. These variables represent a vast field of research that has produced uniform results that point to the fact that gratitude is a positive aspect of human existence and should be nurtured to enhance happiness and the wellness of individuals.
- Gratitude and psychological health
Research indicates that gratitude has a beneficial impact on the mental conditions of individuals. Emmons and McCullough carried out three experiments to identify the effects of sessions described as gratitude interventions (Emmons & McCullough, 2003). In the first study, individuals were instructed to either describe five points of gratitude, five things unpleasant situations that they encountered or five occurrences that impacted them. This was done on a weekly basis for a period of ten successive weeks. The experiences that made them grateful included interactions that they valued, physical wellbeing and life itself. The participants within the gratitude condition had a better view of life and were hopeful about the future. They also had fewer health issues and regularly exercised. This study indicated that through a basic intervention carried out on a weekly basis, individuals can experience progress in their psychological health.
In the second study, Emmons and McCullough modified the interventions to cover a span of two weeks with daily expressions of either gratitude, unpleasant events or ways in which they were better than others (Emmons & McCullough, 2003). There were no significant effects on the health of participants, possibly because of the short period within which the study was conducted. However, individuals in the gratitude condition experienced more happiness, enthusiasm, energy, excitement and strength. They had positive outcomes compared to those in the hassles condition. Interestingly, the positive traits that they experienced are characterized as positive aspects or human strengths that positive psychology seeks to amplify. This indicates that gratitude can lead to the manifestation of other human strengths with the effect of exponentially increasing the wellness of an individual.
The two studies indicate significant strides in psychological welfare. They reveal that an individual who expresses gratitude more often experiences better mental health compared to one who does not. Their expressions of happiness and contentment with their lives and optimism about the future reflects a condition where their human strengths are amplified. The research shows how a simple but consistent expression of gratitude can lead to substantial progress in the psychological health of an individual. It also reveals that the more a person cultivates an attitude of gratitude, the greater the achievement of health benefits.
- Gratitude and Mental Health Issues
Gratitude has the effect of improving the mental health of individuals with poor mental health. This is especially so when it is done in addition to counseling. It enhances mental wellbeing even when done for a short period of time. Further, it causes an improvement in the overall condition of an individual. It creates an appreciation of life and the world as it is, which enables a patient to shift their attention from the aspects that trigger their mental condition to positive aspects that give them an optimistic view of life. In 2016, a group of psychology professors carried out a study was done on mental health clients, primarily university students, who sought counselling at their school. The study involved 300 participants (Wong et al., 2016). The participants exhibited poor psychological states at the beginning of the study, with a prevalence of depression and anxiety at the university. The participants underwent counselling during the period of study. However, one group was asked to write one gratitude letter per week to other individuals for three weeks. The second group noted down how they felt about unpleasant experiences while the third group acted as a control, with no writing on their part. The findings were that those who expressed their gratitude had greater mental fitness than participants from the other two groups.
- Gratitude as a Coping Mechanism
When an individual goes through an experience that causes psychological distress, they attempt to adapt in a manner that will ensure that they confront the situation. This is basically what coping entails. It is defined as the act of consciously making an effort to confront and take charge over internal and external conditions that cause stress to an individual (Lazarus & Folkman, 1984). Gratitude contributes to the general wellbeing of an individual. This creates an emotional state characterized by happiness, contentment and optimism. The effect of this is that an individual is able to suppress the negative aspects of the human personality and focus on the positive aspects. They have a positive view of life and place emphasis on the good things in life rather than their situation. This causes them to rise above their situation and therefore cope as they exhibit resilience.
A study was conducted among participants to reveal the effect of gratitude on positive emotions and coping mechanisms. The first group was given an exercise to describe a positive experience while the other was a control group, After the study period, results revealed that the individuals who went through a gratitude intervention exhibited greater levels of resilience and had an efficient coping mechanism (Klibert et al., 2019). They were able to deal with difficult situations with greater efficacy. Similarly, an evaluation of the effects of the 9/11 attacks in the U.S. revealed that individuals who exhibited positive emotions were able to cope and were more resilient than others (Fredrickson et al., 2003). Further, they were less likely to be depressed. Gratitude is one of the emotions proven to cause an increase in resilience and strength. The two studies indicate that gratitude enables individuals to cope and handle situations in a manner that prevents the development of mental illnesses.
- Gratitude and Physical Health
There is a parallel between the mental and physical health. An individual with a mental illness may experience the deterioration of their physical health. The connection between psychological and physical health has been credited to the idea that individuals with their psychological health in check are inclined to adopt behaviors that promote their physical health (Ong, 2010). A link is therefore created between gratitude and physical health. An individual who possesses gratitude is optimistic about life and energetic. They focus on their physical health by exercising more and seeking medical care when they need it.
Further, studies reveal that apart from influencing present physical health, gratitude influences health in later stages of life. One particular study examined the effect of gratitude on adults between the age of 19 and 84 (Hill et al., 2013). The study focused on dispositional gratitude, which is an acknowledgment of the positive aspects that exist in the world. The study concluded that individuals who have gratitude are in better physical shape since they participate in healthy activities and are ready to seek medical care to keep their health in check. It also explained a link between a grateful attitude early in life and physical health in old age. This means that is an individual is grateful when they are young, this gratitude will translate to physical health later in life. Further, individuals who are grateful for life tend to avoid activities like smoking that put their health at risk.
Additionally, gratitude enhances the quality of sleep, which is an important aspect of physical health. A study conducted on 401 individuals ranging between 18 and 68 years revealed that individuals who are grateful about life had better sleep than those who saw nothing they could be grateful for (Wood et al., 2009). The findings indicated that gratefulness is inextricably connected to sleep quality, duration and latency. The study also examined practices done before sleep. Grateful people reflect on the positive aspects of life and rarely have negative thoughts before they sleep. Conversely, ungrateful individuals have negative cognitions before they sleep, which affect the quality of their sleep. Gratitude creates happiness, which reduces worry and anxiety and results in better sleep.
- Gratitude and Social Functioning
Expressions of gratitude are a part of social interactions. When an individual demonstrates thankfulness for a benefit they receive from a benefactor, they foster social relationship. Roman philosopher Seneca opined that gratitude is a driver for the development of interpersonal relationships (McCullough et al., 2001). If a recipient of a favor or benefit expresses gratitude to a benefactor, they prove their respect for both the benefactor and the gift. It is a social exchange that leaves both the benefactor and the recipient satisfied and pleased with the other. This fosters a social interaction and encourages more social interaction between the two parties. Therefore, gratitude is an important contributor to the establishment and preservation of social relationships. Simmel explains that gratitude is “the moral memory of mankind” (Simmel, 1950, p. 380). It creates social ties since there is reciprocated giving. Due to its linkage to reciprocity, gratitude establishes a system of mutual responsibilities. Therefore, it directly correlates with the moral foundations of society.
The formation of social ties and relationships can be an uphill task. However, if daily social interactions are characterized by expressions of gratitude, the arduous task of creating bonds becomes easier. A case in point is a study conducted on a sorority in University of Virginia (Algoe et al., 2008). The sorority had a week called the Big Sisters Week. During this period, big sisters, who are existing members, give gifts and pamper new members anonymously. They then reveal themselves to the little sisters after the week. The little sisters expressed gratitude towards their big sisters. The gratitude fostered a greater relationship with the big sisters. This was evident in the month that followed. Big sisters intensified their interactions with the little sisters and formed relationships with them. The expressions of gratitude by little sisters were reciprocated by greater interactions and ties with big sisters. It is clear that gratitude forms a basis for the creation of strong relationships and social ties.
The expression of gratitude plays a key role in maintaining and strengthening relationship. Relationships are also maintained and strengthened through gratitude. In a study conducted on participants with a focus on relationships, individuals were asked to think about a time when they were thankful for something they received (Algoe & Haidt, 2009). They expressed a desire to repay the person for the benefit they received and an intention to maintain the relationship. Another study carried out on various families explored the connection between gratitude and collective strength (Lambert et al., 2010). The study found that where individuals exhibit gratitude within a social relationship setting, the thankfulness enhances the strength of the relationship and a sense of community. Therefore, it is clear that social relationships can be maintained through constant expressions of gratitude.
Additionally, gratitude creates a cohesive relationship by giving an individual a sense of optimism. When a recipient of a favor expresses attitude, their perspective and attitude towards life changes. They become happier and more positive. This transforms their interactions with other people. The third study done by Emmons and McCullough targeted individuals with neuromuscular diseases (Emmons & McCullough, 2003). Participants were placed into two groups. The gratitude group filled in forms that rated their experiences daily. The result was that the gratitude group showed a positive affect and a better view of life when compared to the control. Further, the spouses of the participants had a better wellbeing when compared with those of the control group. This indicates that gratitude not only influences individuals but also those around them. Grateful people possess several qualities such as a forgiving attitude, optimism, contentment and kindness. Further, they are more tolerant (Dickens & DeSteno, 2016). These are qualities that appeal to others in their social spheres, encourage cohesive relationships and generally enhance a pleasant social interaction.
- Gratitude and Prosocial behavior
Gratitude promotes prosocial behavior. It encourages individuals to take actions for the benefit of other individuals and society as a whole. Prosocial behavior can be seen from the perspective of both the recipient expressing gratitude and the benefactor to whom gratitude is expressed. This is another instance where gratitude can be considered as a virtue that not only impacts individuals, but also benefits society as a whole. It creates a situation where certain benevolent actions carried out in society can be attributed to the receipt or the expression of gratitude. The recipient of a benefit experiences a feeling of gratitude, which prompts them to consider causing a beneficial impact in society. The emotion of gratitude encourages them to give for the benefit of other individuals since they appreciate the concept of giving voluntarily (McCullough et al., 2002). Further, if the benefactor receives an expression of gratitude and reacts with happiness, the recipient will also become happy since the emotion is contagious (Aknin et al., 2011). Therefore, gratitude has a twofold effect in terms of prosocial behavior, influencing both the recipient and the benefactor.
A study was done to examine whether gratitude causes prosocial behavior in recipients of a benefit. In the first study, a hundred and five participants were asked to participate in a test as part of the fulfillment of their course requirements (Bartlett & DeSteno, 2006). They were randomly placed in three groups; a gratitude condition, an amusement condition and a neutral condition. One of the participants was an affiliate, placed in the group without the knowledge of the others. In the gratitude group, during the test, the affiliate pulled the computer plug, causing the participant’s screen to go blank without their knowledge. The person conducting the experiment informed the participant that she would have to restart the test and proceeded to call a technician. The affiliate pretended to notice the participant’s problem and fixed it. In the amusement group, the affiliate and participant enjoyed a humorous video that appeared on the screen after the test. They then conversed, creating a rapport. The neutral group participants had a short exchange with the affiliate. After the test, the affiliate requested each participant to assist in a survey that would take thirty minutes.
The findings of the result were that the gratitude group agreed to participate in the survey and even spent more than thirty minutes on it. A majority of the participants who agreed to help with the survey were members of the gratitude group. This can be explained as a reaction to the assistance offered by the affiliate (Bartlett & DeSteno, 2006). The benefit offered by the affiliate prompted the participants to agree to return the favor as an expression of gratitude. This proves that gratitude encourages prosocial behavior. Participation in the survey requested by the affiliate was a costly act since it meant that the individuals would have to spend time taking it. Despite its costly nature, the recipients agreed to take it. This proves that gratitude causes a recipient to exhibit prosocial behavior even where such behavior costs them.
The Possibility of a Dark Side to Gratitude
Several empirical studies and theoretical expressions have focused on the advantages of gratitude. There is very minimal research on any disadvantages of gratitude in the practice of psychology. In analyzing the possibility of disadvantageous results stemming from expressions of gratitude, it is imperative to differentiate between gratitude and false impressions of thankfulness. An example is reacting out of indebtedness. It is easy to confuse indebtedness with gratitude since both are psychological expressions. However, indebtedness manifests itself as a feeling of obligation to repay that is not necessarily motivated by altruistic feelings (Ting, 2017). It stems from feeling that if a recipient does not repay the benefactor for their actions, they will experience embarrassment and be viewed as insensitive. Therefore, it is important to focus on actual and genuine gratitude and not its falsified forms.
There are three main situations where gratitude can be viewed as harmful. Firstly, where an individual is in a relationship characterized by constant abuse, expressions of gratitude would have a negative effect (Wood et al., 2016). An abuser may cause a victim to have feelings of dependence on them. This can be done by constantly insisting that the victim cannot live without them. Secondly, gratitude creates a risk of complacency with social systems that do not work. Where an individual is inherently grateful for the world as it exists, they may fail to address issues in the social system. For example, if society is filled with injustices and oppression, gratitude cannot be a positive reaction. Lastly, the concept of a slave-foreman relationship presents itself. This is where an individual is at the mercy of another and feels grateful for the positive aspects of such a situation. An example is where the individual works in a harmful working environment where there is constant emotional abuse but chooses to remain there since he is grateful for the little compensation that he gets.
The effect of the possibility of gratitude in harmful situations is a need for research to understand such incidences. This would enhance an understanding on how to address unique situations that would affect different individuals in different manners. If, for instance, a psychotherapist encourages a client who is in an abusive relationship to be grateful for everything that they have, they encourage a perception that it is acceptable to stay in the relationship as long as they are optimistic. Therefore, empirical studies should target the possibility of harmful gratitude and identify its causes and effects in human beings.
Conclusion
As Cicero aptly put it, gratitude is the parent of all virtues (Lucchiari et al., 2019). Several human values and expressions of strength are grounded in gratitude. This paper has analyzed the concept of gratitude extensively as a fundamental aspect of positive psychology. It has provided an understanding of positive psychology and its advantages in practice. Additionally, it has analyzed the foundational origins of gratitude and proceeded to explain its characterization as an emotion and as a moral value. It has also examined the effects of gratitude from both theoretical and empirical evaluations. Lastly, there is an analysis of the question of the possibility of the existence of harmful gratitude. The main idea brought out is the fact that gratitude can be encouraged through gratitude interventions to promote the wellbeing of human beings. This is because its effects permeate to every aspect of human existence and extend beyond the individual. Further studies on harmful gratitude, its forms, and outcomes are essential to fully understand how gratitude can be used effectively as a tool in psychotherapy.
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