top of page

The Power of Gratitude in Uncertain Times: Minimizing Stress and Cultivating Mental Well-being

In today's world, uncertainty seems to be the only constant. The ongoing pandemic, political unrest, and economic instability can create a sense of perpetual uncertainty, leaving many of us feeling overwhelmed, anxious, and stressed. The lack of control and predictability can make it challenging to maintain a positive outlook and maintain good mental health. However, research suggests that there is a powerful tool that can help us cope with the impacts of uncertainty: gratitude.

Today we will explore the benefits of gratitude, how it can help balance out our mental state, and practical ways to cultivate it in our daily lives.

The Importance of Gratitude

Gratitude is the practice of recognizing and appreciating the good things in our lives, no matter how small or insignificant they may seem. It involves acknowledging the positive aspects of our experiences, even in the midst of challenges and difficulties. When we practice gratitude, we make a conscious effort to focus on the good things in our lives, rather than dwelling on negative thoughts or circumstances.

Research has shown that practicing gratitude can have a significant impact on our mental health and well-being. Studies have found that people who practice gratitude experience higher levels of happiness, lower levels of stress and anxiety, and improved sleep quality. Additionally, gratitude has been linked to increased resilience, greater self-esteem, and more positive relationships.

One reason that gratitude is so effective is that it helps us to reframe our perspective on life. When we focus on what we are grateful for, we begin to see the world in a more positive light. We start to recognize that even in the midst of difficult situations, there are still things to be thankful for. This shift in perspective can help us to feel more hopeful and optimistic about the future.

Another benefit of gratitude is that it helps us to build stronger relationships. When we express gratitude towards others, it strengthens our bonds with them and fosters a sense of connection and appreciation. This can lead to more positive and supportive relationships, which are essential for our mental health and well-being.

In addition to these benefits, gratitude is also a powerful tool for coping with difficult emotions. When we are feeling stressed, anxious, or overwhelmed, practicing gratitude can help us to shift our focus away from negative thoughts and emotions. By focusing on what we are grateful for, we can begin to calm our minds and find a sense of peace.

Overall, practicing gratitude is a simple yet powerful way to improve our mental health and well-being. By focusing on the good things in our lives, we can cultivate a more positive outlook, build stronger relationships, and cope with difficult emotions.

Pausing and Reflecting on What's Working for You

One of the simplest ways to cultivate gratitude is to pause and reflect on what's working for us. It's easy to get caught up in the stress and uncertainty of life, but taking a moment to reflect on the positive aspects can help shift our perspective. Take a few minutes each day to think about the things that are going well in your life. It could be something as simple as a good cup of coffee, a beautiful sunset, or a supportive friend. By focusing on what's working, we can begin to shift our attention away from the negative and cultivate a sense of gratitude.

Writing a Gratitude Journal

Another effective way to cultivate gratitude is to keep a gratitude journal. This involves writing down three things that you are grateful for each day before you go to bed. It could be something as simple as a good meal, a nice conversation, or a comfortable home. The act of writing down what we are grateful for helps to solidify the feeling of gratitude and can even help us to sleep better at night. Studies have shown that people who keep a gratitude journal experience lower levels of stress, anxiety, and depression.

Taking Small Steps to Build it in as a Practice or Ritual

To make gratitude a consistent part of our lives, it's essential to turn it into a practice or ritual. This could involve setting aside a specific time each day to reflect on what we are grateful for, or incorporating gratitude into our daily routines. For example, you could make it a habit to express gratitude before meals or before bed. You could also try writing thank-you notes or sending gratitude texts to people who have made a positive impact in your life. By making gratitude a consistent practice, we can train our minds to focus on the positive aspects of our lives and cultivate a sense of well-being.


Living in a state of uncertainty can be challenging, but by cultivating gratitude, we can minimize its impact on our mental health. Gratitude helps us to focus on the positive aspects of our lives, even in the midst of challenges and difficulties. By intentionally shifting our focus to what we are thankful for, we can begin to balance out our mental state and experience a greater sense of well-being. Whether it's pausing and reflecting, writing a gratitude journal, or making it a practice or ritual, there are many ways to cultivate gratitude in our daily lives. By incorporating gratitude into our daily routines, we can create a more positive outlook, reduce stress and anxiety, and improve our overall mental health.


Jonathan H. Westover, PhD is Chief Academic & Learning Officer (HCI Academy); Chair/Professor, Organizational Leadership (UVU); OD Consultant (Human Capital Innovations). Read Jonathan Westover's executive profile here.



bottom of page