Research-Backed Reasons Expressing Gratitude Boosts Performance, Relationships, and Well-Being

Gratitude is something most of us express in quick, everyday moments, but new research from the University of California San Diego suggests it is far more influential than we tend to realize. A team led by associate professor Christopher Oveis, who studies how positive emotions affect both the body and social behavior, has shown that expressing genuine appreciation can reshape how we respond to stress, how we connect with others, and even how well groups work together. This article breaks down every finding from the research, explains why each point matters, and adds additional context from related scientific work so readers can get a fuller picture of why gratitude is such a powerful emotional tool.

How Gratitude Prepares the Body to Handle Pressure More Effectively

A key part of the UC San Diego research involved putting students into a high-stress scenario modeled after the familiar investor-pitch format seen on the TV show Shark Tank. Student pairs worked together to create and present a new bicycle design to a panel of evaluators. Before the pitch, some pairs took a moment to thank each other for their contributions.

The teams that shared gratitude showed a noticeably healthier physiological reaction once the stressful task began. Their cardiovascular systems behaved in ways associated with what researchers describe as a challenge response, which is the body’s ideal state during high-pressure situations. In this state, the heart pumps more efficiently, blood vessels widen, and oxygenated blood is delivered more effectively to the brain. These physical patterns allow a person to stay sharp, focused, and able to perform at their best even under pressure.

In contrast, stress often triggers a threat response, which constricts blood vessels and makes the heart work harder. The study found that gratitude nudged participants toward the more productive challenge response instead. This suggests that being appreciated can literally shift how the body handles stress, setting the stage for improved decision-making, clearer thinking, and better outcomes.

How Gratitude Strengthens Both Close and Casual Relationships

The research emphasizes that gratitude is not limited to personal relationships or meaningful milestones. Expressing appreciation in everyday interactions — whether at work, in school, or within the community — helps reinforce a basic social signal: people matter.

Participants in the study reported feeling more connected after expressing or receiving gratitude, even when the interaction involved people they barely knew. Those who shared brief moments of appreciation before working together felt more attuned to each other and more willing to cooperate. These small exchanges compound over time, building trust and reinforcing the sense that others recognize and value one’s efforts.

Gratitude, as the research describes it, functions as social glue. It communicates responsiveness and attentiveness, two qualities that form the foundation for strong personal and professional relationships. When people believe that others notice and value what they do, they become more open, more motivated, and more engaged.

How Gratitude Enhances Team Performance

The UC San Diego study also revealed that gratitude can improve how teams function in collaborative, high-demand environments. When teammates expressed appreciation before beginning a stressful challenge, they performed better overall and felt more prepared to tackle the task.

The explanation is straightforward: gratitude works as a subtle but powerful signal of support. It reassures people that they are part of a cohesive group that will help one another succeed. That sense of shared purpose makes individuals more confident, more committed, and more willing to put forth their best effort.

This applies not only to academic or corporate settings but to any group — households, clubs, sports teams, or community organizations. When people know others have their back, performance tends to improve, and stressful situations feel more manageable.

How the Effects of Gratitude Spread to Observers

Another aspect of the research explored how gratitude affects people who witness it rather than directly give or receive it. Observers who saw someone expressing thanks felt more cooperative and more inclined to connect with the individuals involved. Gratitude, in this sense, behaves like a contagious positive emotion. It fosters a more collaborative environment even among those not directly participating in the interaction.

The presence of an audience can even make the expression of gratitude more meaningful for both the giver and receiver. When people see gratitude modeled, they tend to admire those who express it and are more likely to help, support, or collaborate with them in the future.

This ripple effect is especially important for leaders. Team members respond positively to leaders who openly express appreciation, and those leaders often create environments with higher morale, stronger interpersonal trust, and better performance outcomes.

Why the Best Expressions of Gratitude Focus on the Other Person

Not all expressions of gratitude have the same impact. Research highlighted in the article points to collaborator Sara Algoe’s work, which distinguishes between other-focused and self-focused expressions of thanks.

An other-focused thank-you emphasizes the thoughtfulness, effort, or kindness of the person being appreciated. For example, acknowledging how someone went out of their way to help demonstrates that their actions were meaningful. This form of gratitude makes people feel genuinely seen and recognized.

Self-focused expressions, by contrast, emphasize the benefit received, such as saying that the help was necessary or personally useful. While still polite, these versions do less to strengthen emotional bonds because they center the speaker rather than the person being thanked.

The research suggests that the more attention we place on the positive qualities and actions of others, the more powerful and relationship-building our expressions of gratitude become.

Why Genuine Gratitude Matters More Than Routine Politeness

The research concludes by stressing that gratitude must be sincere to have its full effect. Routine or obligatory expressions of thanks do not carry the same emotional weight. People easily recognize when appreciation is genuine, and authentic moments of gratitude tend to leave lasting impressions.

The researchers suggest that meaningful occasions — such as gatherings with family or friends, including holidays like Thanksgiving — provide natural opportunities to reflect on what we value and to share that appreciation openly. Saying what we feel strengthens relationships and builds a stronger emotional foundation among the people we care about.

Additional Insights from Broader Gratitude Research

Outside of this specific UC San Diego study, a wide body of psychological and neurological research continues to highlight additional benefits of gratitude:

Gratitude supports mental health. Studies indicate that grateful people often report higher levels of life satisfaction and lower levels of anxiety and depression.

Gratitude promotes physical well-being. Improvements in sleep quality, healthier stress hormone levels, and stronger immune responses have been observed in people who practice gratitude regularly.

Gratitude can be trained. Neuroscientific research suggests that intentionally practicing gratitude — through writing, reflection, or verbal expressions — can strengthen related neural pathways, making positive emotions more accessible.

These broader findings align well with what the UC San Diego study demonstrates: gratitude is not just a polite gesture but a scientifically supported tool that enhances well-being, improves social connections, and helps people function more effectively in challenging situations.

Research Reference:
https://today.ucsd.edu/story/5-science-backed-reasons-to-express-gratitude-according-to-uc-san-diego-research