Gratitude is something most of us feel instinctively, but does science actually back up the benefits? This episode explores the research on gratitude, including how it affects emotional well-being, relationships, stress, and even physical health. Hear about studies focused specifically on practicing gratitude during pregnancy and simple, evidence-based ways to build gratitude into your daily routine. Whether pregnancy has been smooth or challenging, gratitude can be a powerful tool to help you feel more grounded and supported.

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Today is Thanksgiving, which feels like the perfect moment to slow down and reflect on what we are grateful for. I’m deeply honored that you trust me to provide evidence-based information to help you navigate your pregnancy and birth. I truly love what I do and am so thankful for the support of listeners and sponsors who support this podcast. Gratitude is something many of us talk about and feel, but is there actually research to back up the benefits? Let’s explore the evidence behind gratitude and look at what science can teach us about putting it into practice.

Gratitude Amid the Challenges of Pregnancy

Pregnancy is a time of significant emotional and physical changes. You may be coping with challenging symptoms like morning sickness or feeling anxious about giving birth and stepping into motherhood. In difficult moments, it is easy to focus on the negatives and become overwhelmed. This is especially true if you are navigating pregnancy for the first time and do not have the experience to guide you in what to expect.

Even amid the challenges, there is so much to be grateful for. Simply having the opportunity to experience pregnancy is a gift worth appreciating. That said, gratitude doesn’t mean ignoring the difficult aspects of your journey. It’s okay to acknowledge when things are hard. At the same time, taking a moment to focus on the positive aspects can help provide balance and perspective, and make the journey a little easier to navigate.

What is Gratitude?

Gratitude is the feeling or expression of thankfulness and appreciation. To experience gratitude is to recognize and acknowledge the positive. Gratitude can be directed toward abstract concepts like nature or spirituality, toward other people, oneself, or even life in general.

The Evidence on Gratitude

There is quite a lot of research on the positive benefits of expressing gratitude. A review highlights the scientific research showing many social, mental, and physical effects of practicing gratitude. Overall, gratitude interventions were found to elucidate positive emotions. This includes subjective happiness, life satisfaction, fewer negative emotions, decreased depressive symptoms, and improved mood and well-being.

The research found that gratitude was shown to promote positive emotions within families and among couples, leading to improved relationships. Gratitude is correlated with stronger social interactions, which include better perceptions of support and greater social relationships during stressful events. The practice also impacts the body’s physiological functions, including brain function and physical health. Gratitude stimulates brain activities in the anterior and prefrontal cortices related to personality, emotions, self-perception, cognitive function, social behavior, memory, and altruistic tendencies. This practice can also actually reduce heart rate and improve cardiac health. Overall, gratitude is an evidence-based tool to promote overall well-being.

A systematic review and meta-analysis demonstrated that participants who underwent gratitude interventions had greater feelings of gratitude, greater satisfaction with life, better mental health, and fewer symptoms of anxiety and depression.

Research on Gratitude During Pregnancy

There is a pile of evidence to support the positive effects of gratitude in general. Let’s take a look at research that specifically examines the effects of gratitude interventions during pregnancy. Research shows gratitude interventions can reduce prenatal stress and cortisol levels during pregnancy. While there are documented effects during pregnancy, practicing gratitude can also benefit you well into your journey as a mother. A study shows that gratitude was associated with higher perceived relationship quality during pregnancy, which was associated with higher maternal-fetal bonding, which in turn was associated with higher psychological well-being and personal growth after childbirth.

How to Practice Gratitude

Next, we will explore gratitude interventions and how you can incorporate them into your life.

In scientific research, gratitude practices often include writing, such as making lists of things you’re grateful for, journaling, or composing letters of gratitude to others. Gratitude can also be expressed internally by reflecting on things you appreciate or through mindfulness meditations that focus on feelings of gratitude. Additionally, acts of kindness or participation in charitable activities can be meaningful ways to express gratitude. Cultivating gratitude occasionally is one thing, but developing a regular practice is another. Turning gratitude into a habit can have lasting benefits during pregnancy and throughout your life.

An easy way to start is by simply listing things you’re grateful for. For example, you might write down three things each morning or before bed. The key is to keep it simple and sustainable. Set a daily reminder on your phone or place a sticky note on your bathroom mirror or computer to prompt you to reflect on what you’re grateful for. This small habit can make a big difference over time.

Research suggests that longer forms of writing, like gratitude letters, may have even more profound effects. Writing a letter of gratitude to someone can be a deeply meaningful and psychologically enriching experience. This holds true whether you mail it, email it, or never share it. This Thanksgiving, consider taking a moment to write a gratitude letter. You could write to your partner, a family member, a close friend, or even your future baby. If you prefer journaling privately, you can write an entry reflecting on what you’re grateful for and why.

It is also completely normal if gratitude does not come easily. Especially if you are dealing with physical discomfort, fear, pregnancy complications, or things happening outside your control. Gratitude is not about pretending everything is perfect. It is about noticing small moments of goodness even when life is challenging. Give yourself permission to practice in whatever way feels realistic for you. I encourage you to expand this practice beyond thinking about what you are grateful for today. The more consistently you return to gratitude over time, the more benefits you are likely to experience.

My Gratitude Letter to You

In creating this podcast, I have had the opportunity to learn a lot that I can incorporate into my own life. In the spirit of everything I have learned while researching for this episode, I thought it would be appropriate to end this episode with my own gratitude letter to you:

Pregnancy is an incredibly special time, but it certainly doesn’t come without challenges. I started this podcast because I couldn’t find a resource that provided evidence-based information in this format. My goal has always been to give you the tools and information you need to confidently navigate your pregnancy, and I am so grateful that you trust me to be a part of your journey.

Time is the most valuable resource any of us has, and I genuinely appreciate that you choose to spend some of your time listening to me. Whether you’re tuning in during your commute, or relaxing at home, or even while folding laundry, it means so much that you are here.

I also want to thank you for your patience with the advertisements. While I know they can sometimes feel like a nuisance, they play a vital role in supporting this podcast and enabling me to continue creating free content for you.

Every time an episode is downloaded, and every interaction I have with a listener, is an incredible reminder of how lucky I am to be a small part of such an important time in your life. Hosting the Pregnancy Podcast has been the most rewarding work I’ve ever done. It is truly a privilege to be alongside you in this journey.

From the bottom of my heart, thank you for your support of this podcast and for allowing me to be part of your pregnancy.

With gratitude,
Vanessa