Gratitude: Your emotional intelligence superpower

“Heart + Gratitude= Heartitude” — Dr Joshua Awesome

Gratitude is often considered a virtue, a polite response to kindness, or a fleeting feeling during holidays. However, science increasingly reveals that gratitude is far more powerful — it’s an emotional intelligence superpower that profoundly impacts mental health, relationships, and resilience. It’s a practice that nurtures our minds, hearts, and connections, fostering well-being in ways we may not immediately recognise.

As a mental health advocate, I see gratitude not just as a feel-good emotion but as a tool for healing and growth. It has played a transformative role in my personal and professional life, reminding me to find hope even in adversity. This week, as I prepare to attend the International Ministerial Health Summit in Rwanda, my gratitude extends to Dr. Jean Kasea, Africa CDC’s director general, and Dr. Sabin Nsanzimana, Rwanda’s Health Minister whose collective leadership under President Paul Kagame ensured that the Marburg Virus Disease (MVD) outbreak in Rwanda was contained. With 26 confirmed cases and 9 deaths, the swift and effective response has saved countless lives. At the time of writing, there are no active cases — a milestone worth celebrating.

This triumph, born from collaboration and resilience, reflects the power of gratitude in action. Let’s explore how this emotion shapes our psychological well-being, with actionable insights to cultivate gratitude in daily life.

The psychological benefits of gratitude

Gratitude is a cornerstone of emotional intelligence, encompassing self-awareness, empathy, and interpersonal skills. Research confirms its profound psychological benefits, which include:

1. Building resilience during adversity

Life’s challenges are inevitable, but gratitude equips us to navigate them with strength and perspective. When we focus on what we have rather than what we lack, we foster a mindset of abundance and hope.

• The science behind it: Studies show that gratitude helps individuals reinterpret adversity as an opportunity for growth. It shifts focus from loss to lessons, enabling emotional resilience.
• Actionable advice: Keep a “gratitude inventory” when facing hardship. Write down the silver linings in difficult situations to reframe your mindset.

2. Enhancing mental health

Gratitude has been linked to lower levels of depression, anxiety, and stress. It redirects attention from negative ruminations to positive reflections, creating a calming effect on the mind.

• The science behind it: Neuroscience reveals that gratitude activates the brain’s reward system, releasing dopamine and serotonin — the “feel-good” neurotransmitters that promote happiness and reduce emotional pain.
• Actionable advice: Start a daily gratitude journal. Reflect on three things you’re thankful for, no matter how small. This practice rewires the brain to recognise and amplify positivity.

3. Fostering social bonds

Gratitude strengthens relationships by reinforcing trust, empathy, and mutual appreciation. Expressing gratitude can deepen connections, making individuals feel valued and supported.

• The science behind it: Research indicates that people who express gratitude experience more satisfaction in relationships and are more likely to resolve conflicts constructively.
• Actionable advice: Regularly share your appreciation with loved ones. A simple “thank you” or a heartfelt note can strengthen emotional ties and create a ripple effect of kindness.

4. Promoting optimism and life satisfaction

Grateful individuals are naturally more optimistic. Gratitude fosters a focus on what’s going well, cultivating a mindset of possibility and hope.

• The science behind it: Gratitude shifts attention away from fears of scarcity and toward opportunities, boosting self-esteem and life satisfaction.
• Actionable advice: Each morning, identify one thing you’re looking forward to and say it aloud. This sets a positive tone for the day and reinforces an optimistic outlook.

Gratitude in action: A lesson from Africa

The successful containment of the MVD outbreak in Rwanda offers a powerful example of gratitude in action. The collaboration between Africa CDC, local healthcare professionals, and President Kagame’s leadership demonstrate how resilience, teamwork, and hope can overcome even the most daunting challenges.

As someone deeply invested in mental health advocacy, I am profoundly grateful for these efforts. The lives saved are not just statistics — they represent families, communities, and futures preserved. This achievement highlights the interconnectedness of our collective actions and the impact of shared goals.

Cultivating gratitude daily

Gratitude is not just an emotion — it’s a practice, a way of life that can be nurtured through intentional habits. Here are some simple ways to incorporate gratitude into your daily routine:

1. Morning reflections: Begin each day by thinking of one thing you’re grateful for. This primes your mind for positivity and sets the tone for the day.
2. Gratitude journaling: Dedicate a few minutes each evening to write down what you appreciate about your day. Even challenging days offer moments of grace.
3. Mindful appreciation: During meals, take a moment to appreciate the food, the effort behind it, and the nourishment it provides.
4. Express gratitude: Make it a habit to thank someone daily, whether it’s a colleague, friend, or family member. Verbalising appreciation strengthens your emotional connections.

Let us all practise “Heartitude,” a term I coined to reflect the fusion of heart and gratitude. Together, we can create a ripple effect of positivity, transforming not just our lives but the world around us.

P.S.: Take a moment today to reflect on what you’re grateful for — and watch how it transforms your perspective.

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