Gratitude: Practices to Impact Your Health Career & Beyond

For many, gratitude enters the spotlight this time of year. This week, the PHSRC wanted to write about what it means to practice gratitude and the impact gratitude can have on everyone’s lives, and specifically the lives of health professionals. 

What does practicing gratitude look like?

Practicing gratitude can take many forms. Some people might wake up and take five minutes to think of things they’re thankful for. Others may spend a few minutes journaling about gratitude before they go to bed. Maybe you express gratitude by making a phone call to someone to say how much you appreciate them. In short, there are an infinite number of ways to practice gratitude, and different practices will resonate with different people.  

Looking for some examples? We surveyed a few staff members and health professionals in the PHSRC and beyond to ask how they practice gratitude:

“A gratitude journal, just saying thank you as many times as possible every day.” - Tricia Todd, MPH, Director, PHSRC

“I try to take a 20 minute walk with my dog everyday (weather pending) to unplug. I usually leave my earbuds at home and just observe nature and the people around us.” - Fred Williams, MA, PHSRC Career Counselor

“Counting your blessings--at the end of every day, writing down a list of the things that you are grateful for; gratitude letter-writing a letter to someone you have never properly thanked and then reading it aloud to them; mindfulness-loving kindness meditation where you can receive and send out positive feelings to yourself and others.” - Piper Meyer-Kalos, PhD, LP, Associate Professor, Clinical Psychologist, Department of Psychiatry and Behavioral Sciences

“I like to journal, so whenever I have had a hectic day, I write down 5 things I am grateful for. It can be anything from the tasty lunch I had, to the amazing people I have in my life.” - Jonina Oskarsdottir, PHSRC TA & Peer Advisor, Senior Biology and Public Health Student—Pre-Dental

"Even on the busiest of my days, I try to find a quiet moment to reflect on a few things I'm thankful for. This looks different every day--it might be in my car stuck in traffic, out on a walk, or enjoying my coffee in a patch of sun in my kitchen. I also try to let others know that I'm grateful for them, whether it's by expressing my appreciation at the checkout in the grocery store, calling family and friends, or giving small gifts to the people I'm grateful for." - Siri Schroeder, MA/MSW, PHSRC Student Services & Program Coordinator 

Why incorporate gratitude practices into your life? 

Practicing gratitude can have far-reaching impacts on physical, mental, and emotional wellbeing, and has been linked to improved sleep, immune function, mood, and chronic pain. Looking at this connection from a biological perspective, thinking of things you’re thankful for can release oxytocin, which induces feelings of happiness or pleasure. This effect from intentionally thinking in certain ways–in this case thinking of things you’re thankful for–demonstrates the close connection between the mind and the body.  

Practicing gratitude may also work through the same mechanisms as cognitive behavioral therapy (CBT), an evidence-based therapy used to promote mental wellbeing and treat a variety of mental health conditions. CBT uses the interconnectedness of our thoughts, feelings, and behaviors to improve how we feel and function. In the case of practicing gratitude, by thinking of a few things we’re grateful for, we may induce feelings of love or happiness, because our thoughts have the power to influence our emotions. 

So, practicing gratitude has the power to make us feel good, but at the same time, has a positive impact on the world around us. When we express our thanks to the people we interact with, we acknowledge their value, and the value of their time, energy, and thoughtfulness. 

"I am grateful for the fact that I know I will be able to make a difference in people’s lives in the future through a career in dentistry. That is what keeps me motivated during my undergraduate years." - Jonina Oskarsdottir, PHSRC TA & Peer Advisor, Senior Biology and Public Health Student—Pre-Dental

How can gratitude impact your health career? 

Gratitude may be especially relevant for health professionals and students pursuing health careers. Burnout is a pressing issue facing healthcare professionals today, and can have negative effects on sleep, appetite, mood, concentration, and other aspects of our lives. Burnout may even be a consequence of moral injury, a term used to describe the effect of the prolonged stress health professionals can experience from being unable to practice in alignment with their morals. Disasters and crises, systemic barriers, and lacking resources are some of the common and interconnected perpetrators of moral distress and moral injury. So, while burnout and moral injury are complex challenges that will require multifaceted solutions, practicing gratitude may be one of the tools health professionals can use to protect their mental wellbeing. 

In an article published by the American Medical Association, Dr. Mark Greenawald describes some of the gratitude practices he encourages physicians to use to manage stress, foster resilience, and retain a sense of meaning in their practice. These include writing down good things that have happened in your day, pausing to reflect on blessings even in times of hardship, and practicing being present. 

Gratitude can also help health professionals build rapport with the patients they serve and the interprofessional team members they work with. Expressing gratitude for a patient sharing their story, or for a colleague's hard work, may mean more to them than you'll ever know. 

As a pre-health student, consider incorporating a gratitude practice into your life, in a way feels right for you. Making it a habit to practice gratitude can be compared to starting to exercise regularly. Just like you can train your muscles by taking small steps, you can also train your mind by taking small steps and incorporating simple habits into your daily life. You may start to see positive effects on your personal and professional relationships, as well as your mental resilience; although there are challenges too large in life for gratitude alone to fix, there may be other challenges that practicing gratitude gives you the resilience to weather. 

Here are a few of the examples of the impacts of gratitude noted by PHSRC staff and health professionals:

“Gratitude allows me to reflect on the positive things in my life instead of the negative things” - Tricia Todd, MPH, Director, PHSRC

“Gratitude helps me stay grounded in my day-to-day life. With a full-time job, a spouse who travels for part of her job, and two kids who are in middle school and also play hockey, it can be easy to forget to slow down. I look for moments to just appreciate all that we have in life. For example, when watching my kids play hockey, I try to just marvel at the amazing things they do on the ice, reflecting on how much they have developed and how much hard work they put into the sport.” - Fred Williams, MA, PHSRC Career Counselor

“Gratitude is one of my top 5 strengths. I use gratitude every day. It is a reminder to share a small kindness with people I know and care about and people I may not know.  I try to always address people using please and thank you.  Gratitude also helps me get through the tough times because I remember the people and things that are important to me and I am thankful.” - Piper Meyer-Kalos, PhD, LP, Associate Professor, Clinical Psychologist, Department of Psychiatry and Behavioral Sciences

“Gratitude helps me remember how fortunate I am to be where I am today. It grounds me and gives me the ability to reflect and stay focused on the good in my everyday life.” - Karin Hamilton, DVM, MPH, PHSRC Global Programs Coordinator

"Gratitude helps me see the big picture view of my life, and reminds me of all the things big and small to find joy in. When I intentionally practice gratitude, I am reminded that I don't have one 'life story,' but rather many stories I can choose from to view my life through." - Siri Schroeder, MA/MSW, PHSRC Student Services & Program Coordinator

So, what are some things you might be grateful for? Our survey respondents shared a few with PHSRC Pulse readers:  

"My daughters and grandkids, my family, my friends, a job I love, a work team I love working with, my health and the list goes on!" - Tricia Todd, MPH, Director, PHSRC

"I am grateful for my loving family, a great job, and to live in a peaceful place." - Zoe Marquis-Kelly, BS, PHSRC Administrative and Data Coordinator

"My family and especially the support we provide each other on a daily basis. My dog who is always happy to see me and snuggle when it gets cold. My work because I want to give back and I enjoy working with learners and clinicians." - Piper Meyer-Kalos, PhD, LP, Associate Professor, Clinical Psychologist, Department of Psychiatry and Behavioral Sciences

"I'm grateful for my PHSRC colleagues and the mission of our office. I'm grateful for my friends and family including my 2 adorable cats who show up on Zoom calls." - Karin Hamilton, DVM, MPH, PHSRC Global Programs Coordinator

"My family, Running, my dog Cooper, my best friend Caroline, Books, Sunsets, the Holidays, and the Ocean." - Jonina Oskarsdottir, PHSRC TA & Peer Advisor, Senior Biology and Public Health Student—Pre-Dental

As a pre-health student, think about how you could start building your own personal toolbox of strategies and resources to promote your wellbeing as a future health professional. Gratitude may not be your primary tool, or even a tool that you personally find effective. But, it’s a tool to try!

Thank you to all of our survey respondents!

Sources: 

Attitude of Gratitude: How Just 3 Minutes Per Day Can Increase Joy, Happiness and Resilience

Can expressing gratitude improve your mental, physical health?

Health Workers Face a Mental Health Crisis

Toward a Dimensional Contextual Model of Moral Injury: A Scoping Review on Healthcare Workers

What is Cognitive Behavioral Therapy?

4 habits of gratitude physicians can follow to enhance well-being