The Gratitude Effect

My college chemistry professor had an unforgettable way of reacting to lab mishaps. If someone caused a small explosion in the back of the lab, he’d raise both hands, mouth wide open—and nothing would come out. No yelling. No lecture. Just speechless frustration.

We’ve all had those moments—where something goes wrong and we can’t quite articulate how we feel. The frustration is so intense, words just don’t come.

In those moments, I’ve discovered one thing that reliably helps: gratitude.

Whether it’s thinking of something I’m thankful for, texting someone to say I appreciate them, or simply jotting down a few notes in a journal, it has a noticeable, almost immediate effect on my state of mind.

And it’s not just anecdotal—research shows that gratitude can actually change what’s happening in our brains. When we’re in a state of thankfulness, our brains function differently. There’s less stress, more clarity, and often a stronger sense of control.

If you’re stuck in that silent, stressed-out zone, try this:

• Think of one thing or one person you’re grateful for.
• Send them a quick message or call them.
• Or write it down. A sentence or two is enough.

The change might surprise you. It’s simple, powerful, and always accessible.

Leaders can take this further with a few practical actions:

• Start meetings with appreciation: Take 30 seconds at the beginning of a team meeting to share a recent win or thank a team member. It sets a positive tone and builds connection.
• Use gratitude to shift tough conversations: Before a difficult conversation, ground yourself by thinking about what you value in the person or the relationship. It helps reframe your tone and intent.
• Model reflective journaling: Share with your team (when appropriate) how a brief journaling habit helps you reset and stay focused. Encourage others to find what works for them, creating a culture of self-awareness.