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In this episode of MOHIVATE, Dr. Mohi Sarawgee explores what gratitude actually does to the brain and body far beyond motivational quotes and “be positive” advice.

Drawing on neuroscience and heart-health research, she looks at how gratitude lights up the medial prefrontal cortex and anterior cingulate cortex, lowers inflammation, supports heart health, and acts like “emotional immunology” for a stressed nervous system. From UCLA reviews to Harvard gratitude studies, she unpacks the science in simple, human language.

Between winter fairy lights and Thanksgiving tables, Dr. Mohi also speaks to the quieter side of gratitude ; when the year hasn’t been easy, when there have been losses, diagnoses, or burnout. She shares a favourite patient story and offers a gentle 1–1–1 gratitude practice you can try in under a minute a day.

This one’s for anyone who’s felt hurt or worn down by life or people, and still wants to find small, real reasons to keep going – and to come home to themselves.

References: 

1. UCLA Health – “Health benefits of gratitude”
Nice lay summary of research on gratitude, mood, heart health, sleep and inflammation (this is where the “15 minutes a day, 5 days a week for 6 weeks” style interventions are discussed).
https://www.uclahealth.org/news/article/health-benefits-gratitude

2. Harvard Health Publishing – “Giving thanks can make you happier”
Classic evidence-based piece summarising gratitude journaling studies (10-week “gratitude list” vs “irritations” group, mood and doctor-visit differences, etc.).
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

3. Fox GR et al. (2015) – “Neural correlates of gratitude” – Frontiers in Psychology
fMRI study showing that feeling gratitude activates the medial prefrontal cortex and anterior cingulate cortex
https://pmc.ncbi.nlm.nih.gov/articles/PMC4588123/

4. Diniz G et al. (2023) – “The effects of gratitude interventions: a systematic review and meta-analysis” – Einstein (São Paulo)
64 randomised trials of gratitude interventions; shows benefits for mental health, anxiety, depression, positive affect and life satisfaction ;this supports the “around 70 studies / tens of thousands of people” report.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/

5. Mills PJ et al. (2015) – “The role of gratitude in spiritual well-being in asymptomatic heart failure patients” – Spirituality in Clinical Practice
Observational work in heart-failure patients showing higher dispositional gratitude linked with better mood, sleep and inflammatory profile.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4566460/

6. Redwine L et al. (2016) – Gratitude journaling pilot in heart failure (8-week intervention)
Small RCT where adding a gratitude journal improved heart-rate variability and some inflammatory markers (CRP, IL-6) and sleep quality.
https://www.sciencedirect.com/science/article/pii/S0022399916302117

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.