How Practicing Gratitude Can Support Your Health

A simple way to support your emotional health.

A kind text from a friend. A quiet cup of coffee. A good meal with your family. A beautiful Arizona sunset.

These moments can be easy to miss when your day feels busy. Practicing gratitude gives you a reason to pause and notice them.

Gratitude does not have to be complicated or reserved for Thanksgiving. It can be a simple habit you use throughout the year to focus on the people, experiences, and everyday moments you appreciate.

What to know:

• Gratitude may support your well-being. A 2024 Harvard study found that gratitude not only has affects on well-being but it can increase life-expectancy.
• More Arizonans are taking steps to care for their mental health. The latest Arizona State Health Assessment found that the percentage of adults receiving mental health services increased across age groups.
• AZ Blue members have resources available. Your health plan may include access to mental health professionals and other tools that can help support your emotional well-being.

What does practicing gratitude mean?

Practicing gratitude means making time to recognize something you appreciate.

It could be a person who made your day easier, a place where you feel comfortable, or a moment that made you smile. It can also be something simple, such as hearing your favorite song, enjoying cooler weather, or finishing a task you have been putting off.

Gratitude does not mean every part of your day has to be positive. It gives you a chance to notice what feels good or supportive alongside everything else happening in your life.

What does the research say?

According to a 2024 article from Harvard Health Publishing, gratitude has been linked to greater happiness, stronger social connections, improved emotional well-being, and even longer life. The research highlighted in the article found that people who reported higher levels of gratitude had a lower risk of death over a four-year period than those who reported lower levels of gratitude.

Researchers believe gratitude may support health in several ways. People who practice gratitude may be more likely to engage in healthy behaviors, maintain positive relationships, and manage stress more effectively. Gratitude may also help shift attention toward positive experiences and sources of support during challenging times.

How can you make gratitude part of your day?

Start with something that feels natural. You do not need a special journal, a long list, or a set amount of time.

Before bed, write down one moment you appreciated that day. Send a quick message to someone who helped you. Share something positive with your family during dinner. When something good happens, pause for a few seconds and enjoy it before moving on.

Try connecting gratitude to something already in your routine, such as drinking your morning coffee, taking a lunch break, or getting ready for bed. This can make the habit easier to remember.

Some days, you may think of several things. Other days, finding one may be enough.

For more ideas, read Caring for Your Emotional Health.

Make emotional health part of your routine

The Arizona State Health Assessment shows that more adults are using mental health services than in previous years. Among adults ages 18 to 25, the percentage receiving services increased from 10.4% in 2015–2016 to 27% in 2021–2022. Among adults 26 and older, it increased from 12.1% to 19.8%.

Caring for your emotional health can include everyday habits like gratitude, rest, movement, and time with people you trust. It can also include talking with a healthcare professional when you want additional support.

How can AZ Blue help?

AZ Blue members can log in to their member portal, select Find a Doctor, and search for in-network therapists, counselors, psychiatrists, and other mental health professionals.

Because benefits vary by plan, review your coverage in the member portal or call the number on the back of your member ID card if you have questions. Your primary care provider can also help you talk through what you are feeling and help you decide what type of support may work for you.

Read Mental Health Care: Where to Start for a simple overview of your options.

Gratitude will not make every day perfect. But taking a moment to appreciate something good can be a helpful way to pause, reset, and care for yourself.