Reflection, Recognition and Expression: The Science of Cultivating Gratitude

Feb 16, 2024

4 min

Sarah A. Schnitker, Ph.D.

Baylor positive psychology researchers offer three ways to increase gratitude and empathy


Credit: Marina Demidiuk / iStock / Getty Images Plus


Gratitude research delves into the science surrounding human emotions and the physical, mental and spiritual benefits of actively expressing gratefulness. Leading Baylor University positive psychology researchers Sarah Schnitker, Ph.D., and Jo-Ann Tsang, Ph.D., who specialize in the study of gratitude, have identified three science-based mechanisms that can cultivate gratitude and improve empathy. This work is especially timely during the Thanksgiving and Christmas seasons.


Through the examination of previous studies and the broader literature on the process and benefits of gratitude, the associate professors of psychology and neuroscience have discovered that some previous understandings of gratitude may not tell the whole story. By engaging gratitude in a way that benefits the whole community, the researchers identified ways to engage in gratitude that move the emotions of gratitude beyond a fleeting feeling and become virtuous through helping others.


“Gratitude does seem to increase well-being, but not all the time,” Schnitker said. “It sometimes decreases depression and anxiety symptoms, but not always. It makes you more generous, more kind, more caring, but again, not always,” Schnitker said. “[That’s why] we’ve been looking at how to cultivate gratitude in such a way as to really impact flourishing. Not just individual well-being, but also the well-being of other people around them.”


Deep reflection


Through intentional deep reflection of what we are grateful for, we can move past the cycle of “hedonic adaption” – a theory that proposes people will quickly return to a baseline level of happiness, despite the effects of major positive or negative life events – and into a positive emotional state of gratitude.


“You have to pay attention and be intentional about reflecting,” Schnitker said. “Part of the reason is that, like a hedonic treadmill, we get used to our current state; it becomes part of the background, and it no longer benefits our well-being.”


Schnitker describes intentionally recognizing who and what you are grateful for as a tool that leads to feelings of greater happiness and connection.


“What we find is that by incorporating practices that engage deep reflection – that are structured and effortful – it will lead to higher levels of life satisfaction and gratitude,” she said.


Recognizing a giver


When you recognize the person for whom you are grateful, you begin to move from feeling thankful for that person to feeling thankful to that person. Schnitker suggests writing gratitude letters to acknowledge those for whom we feel grateful.


“Go beyond being thankful and think about the giver; whether that is God or someone else in your life, take the time to deeply consider them,” Schnitker said. “The suggestion of writing a letter over a list is effective in that you are addressing it to someone outside of yourself, and it can build deeper connections.”


Jenae Nelson, Ph.D., a postdoctoral research associate in Schnitker’s Science of Virtues Lab at Baylor, has found that expressions of gratitude through letter writing towards an entity increased empathy and transcendent indebtedness in participants significantly more than writing a gratitude list. Participants who felt transcendent indebtedness, or a desire to pay it forward, were much more generous in charitable donations than those who just felt gratitude during the experiment.


“This is compelling evidence that gratitude has to work in harmony with other prosocial emotions such as indebtedness and empathy to promote generosity, which are only activated when someone thinks about a person to whom they are grateful,” said Nelson.


Outward expression


The act of outwardly expressing thankfulness to the giver, whether that is a human, nature or God, can transform it from a temporary feeling into virtuous gratitude. It is the intentional effort of action that contributes to the flourishing of other people.


“So many of the studies will have people just write a letter and not necessarily send it,” Schnitker said. “Writing the thank-you note and sending it – either electronically or in the mail – may enhance the impact of the gratitude practice. Expressing gratitude is a natural response and can compound its benefits because both the recipient and giver of thanks can experience an increase in positive emotions.”


Essentially, you might not be able to thank the person directly, but expressing your gratitude outwardly could lead to expansive generosity. Research suggests that people treasure feeling thanked. It boosts their own well-being, especially in Western societies and the cultural context of the United States.


"So have the courage to reach out and thank them," Schnitker said.


Gratitude expressed with these components and mechanisms promotes well-being for both self and those around you.


“We find that when people feel that genuine gratitude, not only do they want to pay it back, but they also want to pay it forward,” Schnitker said.


Connect with:
Sarah A. Schnitker, Ph.D.

Sarah A. Schnitker, Ph.D.

Professor and Associate Vice Provost for Interdisciplinary Initiatives

Leading researcher on the study of patience & gratitude and religion's role in virtue development in adolescents & emerging adults.

PatienceSpiritualityReligious Motivation and DevelopmentPositive PsychologyGoal Pursuit‎
Powered by

You might also like...

Check out some other posts from Baylor University

Hunter-Gatherer ‘Egalitarianism’ Is More Complicated Than We Thought featured image

4 min

Hunter-Gatherer ‘Egalitarianism’ Is More Complicated Than We Thought

Hunter-gatherer societies are often portrayed as models of equality, cooperation and selfless food-sharing. However, Baylor University anthropologist Duncan N.E. Stibbard-Hawkes, Ph.D., and an interdisciplinary team of researchers have found that this familiar picture oversimplifies how egalitarianism actually functions in everyday life. Their research, published in the journal PNAS Nexus, examined the Hadza, a contemporary hunter-gatherer population in Tanzania, and found that relatively equal outcomes are often maintained not only by altruism, but through social pressure and what anthropologists call “demand sharing.” In a previous study, Stibbard Hawkes and co-author Chris von Rueden, Ph.D., professor of Leadership Studies at the University of Richmond, conducted a wide-ranging review of hunter-gatherer populations that are typically characterized by equality. They found that, although many of these societies did “function with relative equality, even the most egalitarian hunter-gatherer groups display inequality in one area or another.” To further understand this, Stibbard Hawkes and the research team tested their ideas of egalitarianism through a behavioral economic experiment employing a give-and-take behavioral economy game with Hadza participants. “We find that equality was achieved only under conditions of disadvantageous inequality – where the person playing the game had less than others – suggesting that taking is more important in achieving redistributive equality than giving,” Stibbard Hawkes said. “This mirrors real life – if someone has too much, there’s often a lot of demanding shares from other people.” “Looking at the actual motivations and mechanisms of redistribution and limiting power gives us a more realistic approach and a clearer view of what egalitarianism actually is." - D. Stibbard Hawkes, Ph.D. Behavioral economy games Many anthropologists and ethnographers investigate fairness in societies by employing behavioral economic games, such as the “dictator game.” By giving participants an endowment of tokens, researchers can understand how equality ideals function within that group based on how individuals keep or give away the tokens, Stibbard Hawkes said. “When you play these economic games, people are often more selfish in hunter-gatherer societies than they are in America or Europe,” Stibbard Hawkes said. “Which is surprising because these societies are well known for being egalitarian.” To better reflect real-world Hadza food-sharing practices, Stibbard Hawkes and team redesigned the experiment so participants could take resources as well as give them – and the results changed dramatically. “We changed the rules of these economic games and ended up with equality – but only in the condition where people could take from other people,” he said. “That resulted in a relatively equitable distribution.” Only 40.9% of participants shared when they had more food than others, while 30% claimed additional items. When starting with fewer resources, 58.8% took from their partner – often beyond what was necessary for balance. Across both conditions, taking everything was the most common behavior. Importantly, the motivations behind those outcomes were not always idealistic. “Though we saw a lot of generosity, the individual motivations underlying this equality were actually often quite self‑interested,” Stibbard Hawkes said. Equality without altruism Rather than reflecting an intrinsic desire to be fair, Hadza sharing behavior reflects asymmetric incentives and immediate needs. “If I have a big pile of food and I’m not sharing it,” Stibbard-Hawkes explained, “the people around me are going to say, ‘No, you need to share this, and you’re going to give this to me.’ And, when everyone does this, the result is equality.” He emphasized that these interactions are often personal and direct. “It’s not just a societal expectation,” he said. “It’ll often be a direct dyadic interaction. Someone in the room next to you might be like, ‘Well, you’ve got a lot – you should give me some.’” How egalitarianism works Hunter-gatherer societies have long been used to help explain humanity’s evolutionary history. But Stibbard-Hawkes said popular writing often turns these societies into an idealized moral example. “When this gets roughly translated into popular science books,” Stibbard Hawkes said, “the idea is very much like we lived in this Edenic garden of freedom and plenty where everything was good and there were no difficulties.” That framing, he said, misses how egalitarianism is actually maintained. “Egalitarian societies exist – they’re not mythical,” Stibbard Hawkes said. “But if you actually look at the mechanics of how egalitarianism and relative political equality are maintained, it’s often people who are arguing, demanding shares and even insulting people who have too much.” Market integration and changing norms The study also found that Hadza individuals with greater exposure over the last decade to Tanzania’s broader market economy and farming were slightly more accepting of unequal outcomes. “These are things with a very different resource base, and what I'm finding is that – while traditionally forage foods like hunted meats, people expect sharing – when you ask people about cash or grain, their notions of what should be shared are very different,” Stibbard Hawkes said. Egalitarianism is not a myth Egalitarianism is not a myth—but it is often misunderstood. Generosity is not uncommon – but nor are people in egalitarian societies uniquely altruistic. Rather than arising from innate altruism or a lost utopia, equality in hunter-gatherer societies is actively produced through social pressure, negotiation and demands that limit accumulation and power. “Looking at the actual motivations and mechanisms of redistribution and limiting power gives us a more realistic approach and a clearer view of what egalitarianism actually is,” Stibbard Hawkes said.

National Cancer Research Month: Baylor Researchers at Forefront of New Discoveries featured image

2 min

National Cancer Research Month: Baylor Researchers at Forefront of New Discoveries

May is National Cancer Research Month, which highlights the importance of lifesaving research to the millions of people around the world affected by cancer. Thanks to spectacular advances made by cancer researchers, approximately 18.6 million people in the United States and millions more worldwide are living with, through and beyond their disease. Over the past year, Baylor University Media and Public Relations has reported on Baylor research at the forefront of discovering novel approaches to effective cancer therapies. University researchers are using tumor starvation techniques, natural products, phages, modified bacteria, precision nutrition and more in their trailblazing work on some of the most aggressive cancers, including kidney, pancreatic, oral, colorectal and breast cancers. In a recent article published by the University, it featured the hard work and research of eight Baylor experts driving those discoveries forward: • Kevin G. Pinney is developing a next-generation treatment for kidney cancer that targets the blood vessels feeding tumors. His research focuses on specialized drug conjugates designed to cut off oxygen and nutrients to renal cell carcinoma tumors — essentially starving cancer cells to death. • Daniel Romo is accelerating new therapies for pancreatic cancer using compounds derived from marine natural products. His work on a simplified version of pateamine A could offer a new therapeutic pathway for pancreatic ductal adenocarcinoma, one of the most aggressive and difficult-to-treat cancers. • Joseph Taube is investigating how breast cancers spread and resist treatment. His recent work examines whether a natural compound called Ophiobolin A can trigger inflammatory forms of cancer cell death that may work alongside immunotherapy — particularly in treatment-resistant triple-negative breast cancers. • Leigh Greathouse is combining cancer biology, nutrition science, and AI to personalize cancer prevention and treatment strategies. Her research explores how diet and the gut microbiome influence cancer outcomes and survivorship. • Michael S. VanNieuwenhze is leading groundbreaking colorectal cancer research using modified bacteria to deliver cancer-killing proteins directly into tumor cells. His team is engineering Listeria monocytogenes as a targeted therapeutic delivery system. • Aaron Wright is helping lead a major ARPA-H initiative exploring the use of bacteriophages — viruses that attack bacteria — to reshape the human microbiome and improve health. The project could eventually help prevent diseases linked to oral and colorectal cancers through low-cost phage-based treatments. • Savannah Rauschendorfer is researching how exercise interventions may reduce the harmful cardiac side effects of chemotherapy in adolescent and young adult cancer patients. Her work aims to identify patients at risk of cardiotoxicity earlier and improve long-term survivorship outcomes. • Jonathan Kelber studies the cellular and molecular mechanisms behind aggressive breast and pancreatic cancers. Through his Developmental Oncogene Laboratory, Kelber investigates how cancer cells evolve during tumor progression and tissue regeneration. Together, these researchers showcase how cancer science is rapidly evolving beyond traditional treatments – integrating biology, chemistry, nutrition, exercise science, microbiome research, and artificial intelligence in the search for more effective and personalized therapies.

Expert Perspective: Race and Representation Take Center Stage in Texas’ Democratic U.S. Senate Primary featured image

1 min

Expert Perspective: Race and Representation Take Center Stage in Texas’ Democratic U.S. Senate Primary

As Texas Democrats head toward a competitive 2026 U.S. Senate primary, conversations about race and representation are playing a visible role in the campaign. In a recent Spectrum News segment, Baylor University political analyst Dr. Mia Moody discusses how racial identity, voter perceptions, and candidate messaging are influencing the dynamics of the race. Mia Moody, Ph.D., is a professor and former chair of the Department of Journalism, Public Relations, and New Media in the Baylor University College of Arts & Sciences. She is a nationally recognized expert on mass media and image repair, intersectionality, critical race theory, and the media framing of women and people of color. View her profile The story explores how candidates are navigating issues of representation within a diverse Democratic electorate, and how those discussions could impact turnout and coalition-building ahead of the primary. Watch the full report for expert insight into how race is shaping one of Texas’ most closely watched political contests. The full story is available below:

View all posts