Cultivating Gratitude Supports a Foundation of Hope

Sometimes it can feel like the world is caving in, leading to a spiral of negativity. In those moments, finding something positive—anything that is going well—can help break that cycle. Cultivating gratitude creates space for hope in situations that might otherwise feel hopeless.

Our therapists often encourage children and families to find balance by looking for positive aspects to build on. While they may not label it as gratitude, this “glass half full” mindset is a powerful tool. Senior Director of Outpatient Programs Sara Barnes uses the term “hope keepers,” borrowed from colleague Lesa Chandler.

“In this work, we are hope keepers for others, because the people we see often feel hopeless,” she said. “I think almost everybody can find something in their life to build on or to be grateful for.”

One clinical term for this work is cognitive restructuring—shifting one’s mindset to reduce catastrophizing and create a more balanced perspective on life’s challenges and opportunities. Cultivating gratitude isn’t exclusive to those working through trauma; it can benefit anyone, regardless of their background or circumstances. In fact, gratitude is a value woven into many cultural and spiritual traditions worldwide, from mindfulness practices in Buddhism to shukr (thankfulness) in Islam to Indigenous traditions of communal giving thanks—reminding us that this practice belongs to no single culture.

Research supports the positive impact of gratitude, even if it cannot always prove direct causation. Two posts in the Harvard Health Blog highlight encouraging findings:

• A 2024 study published in JAMA Psychiatry reviewed responses from more than 49,000 women in the Nurses’ Health Study. Participants rated their agreement with statements such as, “I have so much in life to be thankful for.” Four years later, researchers found that those in the top third of gratitude scores had a 9 percent lower risk of dying than those in the bottom third, suggesting that people who cultivate gratitude may also lean toward healthier habits overall.
• An earlier study at the University of Pennsylvania examined several positive psychological interventions. The greatest increase in happiness scores occurred when participants wrote and personally delivered a letter of gratitude to someone they had never properly thanked for their kindness.

“Gratitude can help people in how they see themselves and their place in the world,” Sara said. “If things aren’t going well, how can we visualize something better moving ahead?”

How to Cultivate Gratitude

Cultivating and maintaining gratitude can be achieved in several ways, and the best approach is simply the one that works for you.

• Write it down.Gratitude journaling offers regular, tangible reminders of the good in our lives. Prompts can help, such as:
• What happened today that was good?
• What am I taking for granted that I could be thankful for?
• Who in my life am I grateful for, and why?
• What’s something I recently read, watched, or experienced that I appreciated, and why?
• Send a note.Writing a thank-you note or letter to someone you’ve never properly thanked can be a meaningful act for both the writer and the recipient.
• Say it out loud.For those who find writing difficult, expressing gratitude aloud, to another person or even to yourself, carries real value. Some people find it helpful to name three things they’re thankful for each day.
• Make it a moment.Even pausing for 30 seconds to silently acknowledge one good thing in your day can begin to shift your perspective over time.

None of these practices require special materials, a significant time commitment, or even the “right” mood. That’s part of what makes gratitude so accessible—it can be practiced anytime, especially when it feels hardest.

“If we can focus on some things that are going well, or people who matter in our lives, then that’s where healing can begin,” Sara said. “That’s where positivity can grow.”

By intentionally cultivating gratitude, even during difficult times, we can create a foundation of hope to build on and begin to see ourselves as our own hope keepers.