Gratitude and appreciation are two of the most powerful tools we can use to transform anxiety and depression. They ground us in the present, uplift our perspective, and activate healing from the inside out.

As Dan Baker writes in What Happy People Know, “It is impossible to be in a state of appreciation and fear at the same time.” The same holds true for worry, judgment, and even grief. Gratitude doesn’t bypass hard emotions—it softens them and makes space for joy to return.

Here are six intentional practices to cultivate gratitude and create a deeper sense of peace and emotional well-being:

Research from psychologists like Sonja Lyubomirsky shows that writing down what we’re grateful for—once a week or even just when inspired—can increase our energy, reduce stress, and support emotional regulation.

Try this: At the end of each day, write down three “small joys.” Think simple: the warmth of a mug in your hands, your child’s laughter, a quiet moment with a tree. These fleeting gifts, when acknowledged, start to shape a life that feels more full and sacred.

Words have energy. In Words Can Change Your Brain, authors Andrew Newberg, M.D. and Mark Robert Waldman found that positive words like “peace,” “hope,” and “love” activate neural pathways that reduce stress and build resilience.

Integrating affirming language into your daily life—both spoken and internal—literally rewires your brain toward higher function and deeper calm.

Try this: Choose one word each morning to anchor your day (e.g., “grace,” “truth,” “compassion”).

Gratitude is often described as the “memory of the heart.” Think back to those who helped you when you were struggling—mentors, friends, family, even strangers.

Make a habit of reflecting on these moments. Let the memory of someone’s kindness open your heart. If you’re moved, reach out and let them know they made a difference.

According to gratitude researcher Robert Emmons, writing thank-you letters—even just once—has measurable mental health benefits. The impact is even greater when the letter is shared aloud.

Choose someone who has touched your life—especially someone you may not have fully thanked. A few heartfelt words can ripple far beyond what you imagine.

Energy is contagious. The people you spend time with influence your thoughts and emotional habits. Spend time with those who speak words of appreciation, who find beauty in the everyday, who say “thank you” and mean it.

Their gratitude will rub off on you—and yours will uplift them in return.

Gratitude naturally evolves into generosity. One of the most beautiful ways to honor those who’ve supported you is to pay it forward—to lift someone else just as you were lifted.

This doesn’t mean forced reciprocity. It means choosing to become a light for someone else, simply because your light was once rekindled by another.

Try this: Ask, “Where am I being called to serve in a way that feels aligned, authentic, and soul-fulfilling?”

Gratitude isn’t a spiritual bypass. It’s a spiritual anchor. It helps us return to what is sacred and true—even in the middle of life’s storms. It reminds us that healing is not a destination, but a devotion to seeing what is already good.

Practice gratitude not to feel perfect, but to feel whole.