Gratitude & Appreciation: The Secret to Maintaining Strong Bonds

The world is moving at warp speed, but how often do we pause to feel and cherish the good things in life? Think about it—your good health, a cozy space to call home, a walk in nature, the kindness and love of others, achieving small goals, and moments of joy. When these things are part of our everyday lives, it’s easy to lose sight of how blessed we are. Feeling gratitude and expressing appreciation can help us feel more connected to ourselves, others, the world around us, and the inherent good in life.

What is Gratitude?

Gratitude is a feeling of thankfulness, rooted in warmth and kindness. It is the acknowledgement of something good that has happened to you because of someone or something else, or a higher power.

While feelings of gratitude can emerge spontaneously in the moment when something good has happened, we can be grateful about things in the past and future too.

Practicing gratitude activates key areas of the brain, such as the prefrontal cortex and the anterior cingulate cortex, which are involved in decision-making, social behavior, and emotional regulation. It also stimulates the release of neurotransmitters like dopamine and serotonin, which help improve mood, reduce stress, and strengthen social connections. 

Research suggests that couples who regularly expressed gratitude toward each other experienced higher levels of relationship satisfaction and were more likely to stay together. In workplace settings, expressing gratitude contributes to higher job satisfaction and performance.

How to Practice Gratitude

The first step to practicing gratitude is becoming more observant and self-aware. Actively take note of the good things happening to you, and take a moment to recognize, cherish, and be grateful for them.

Our brains tend to give more weight to negative experiences, which can lead us to think, “Why do bad things always happen to me?” However, if you’re aware of how your experiences have shaped your life, you’ll begin to appreciate everything that has brought you to this point. Practice reframing negative thoughts—ask yourself, “What can this teach me?” instead.

One simple way to build this habit of noticing the good is by keeping a gratitude journal. Write down the small, positive moments you experience each day. These can include things like a sunny day, a home-cooked meal, a great conversation with a friend, or even seeing your favorite flowers bloom.

Also, be grateful to yourself for everything you’re doing. Celebrate your small wins and make yourself feel special.

What is Appreciation?

Appreciation is the expression of the goodness or value of someone or something. While gratitude and appreciation do have a lot in common, they’re distinct in their nature and depth. Gratitude is more of an internal emotion, often tied to feelings of indebtedness and generosity. Appreciation, on the other hand, is more of an outward expression of respect and admiration.

Research suggests that expressing gratitude through appreciation can make friendships closer and more satisfying, encouraging individuals to feel more invested in their relationships. An appreciative leadership at work creates a positive work environment where employees are satisfied, productive, and more likely to remain with the organization. 

Ways to Show Appreciation

While the most common and effective way to show appreciation is through verbal acknowledgment, such as “I appreciate this so much” or “Thank you for your help,” there are other thoughtful ways to express appreciation depending on the situation and context:

• Write a thank-you email or note to show that you took time out of your day to acknowledge their efforts.
• Acknowledge their contributions in front of others to highlight how much you value what they did. In a professional setting, offering positive feedback is also a great way to show appreciation.
• Small gestures, such as picking up one of their tasks or surprising them with a cup of coffee, can also be a thoughtful way to express gratitude.
• Explicitly offer your support when they need it and be there for them when they require assistance.

No matter how small, these actions can help people feel seen, valued, and more connected to you.

Examples of Gratitude and Appreciation

Gratitude and appreciation work best when practiced together. Gratitude can help you become more aware of your emotions, while appreciation builds the foundation for more meaningful relationships. Together, they create a positive feedback loop—when you’re grateful, you’re more likely to express appreciation, and those who you appreciate feel more motivated to express gratitude themselves.

In personal relationships, gratitude and appreciation might look like:

1. You’ve had a heavy day at work and returned home late. Your partner has already cooked a meal for you. You feel grateful for having someone in your life who understands your schedule and takes care of you without giving you a hard time about coming home late. You express your appreciation for their thoughtfulness and understanding by doing the same when they are overwhelmed with work.
2. You’ve chosen an unconventional life path that may be questioned by society, but your friends and family have always supported you. You feel grateful for their unwavering support while you figure things out, and you express your appreciation by thanking them for their patience and belief in you.
3. You recognize your partner’s daily efforts to make life easier for you, such as folding your laundry or greeting you with a cup of coffee each morning. You may appreciate these thoughtful actions and let them know that they mean so much to you and that they’re not being taken for granted.

In professional relationships and settings, gratitude and appreciation may look like:

1. Your company genuinely cares about the well-being of its employees and implements policies to support it, helping you maintain a great work-life balance. You feel grateful for the opportunity to work in such a culture and may express this gratitude to your manager by acknowledging how much this balance has positively impacted your life.
2. Your work involves constant learning, which not only benefits your professional development but also enriches your personal life. You feel grateful for this ongoing growth and express this gratitude by acknowledging the learning opportunities you receive, which contribute to both your career and personal growth.
3. While you were on leave, a colleague took on your load or the work to ensure that the team’s performance wasn’t affected. They worked extra hours and made sure everything was up to standard. You recognize their effort and appreciate them by praising them in front of the whole team and giving them a positive review.

Gratitude and Appreciation Strengthen Relationships

In both personal and professional life, showing gratitude and appreciation can make a big difference. A kind word, a small gesture, or simply noticing what someone does can go a long way. When we make the effort to express what we feel, we create relationships that feel more honest, supportive, and lasting.