gratitude is defined as a feeling of appreciation or thankfulness it is seeing the glass as half full or a rainy day as a chance to read a good book and snuggle by the fire gratitude is a choice it's a shift in perspective that with practice we can learn to use in almost every situation we face in life research shows that gratitude increases production of serotonin and dopamine in the brain's reward center so in effect every time a person expresses gratitude they get a small dose of pleasure some other benefits include improved sleep increased overall happiness improved relationships with others increased optimism reductions in anger resentment and negative thinking patterns improved coping and reductions in stress hormones here are a few quick tips that can help you get started keep a gratitude journal take a few minutes each night to reflect on the positive things that have happened during your day write a letter of thanks to someone who has shown you a kindness take every opportunity to say thank you in a meaningful way give yourself visual reminders to practice gratitude leave a sticky note on your mirror a reminder on your phone that prompts you to slow down take a minute and remember all the things you have in your life that are good at first it may be difficult to see life from the perspective of gratefulness and it may even feel forced or fake that's okay with consistent practice living in a state of gratitude will feel more authentic and over time will become the default setting in your brain