The Gratitude Algorithm

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Gratitude gets a lot of airtime in November, but here’s the truth: it’s not just a feel-good concept — it’s biology. When you express gratitude, your brain releases dopamine and serotonin, the same neurotransmitters targeted by antidepressants. Over time, these moments of appreciation can actually rewire neural pathways, making it easier to sustain positive emotions and manage stress [1].

Why It Works
A 2021 study in Frontiers in Psychology found that participants who practiced gratitude three times a week experienced measurable drops in blood pressure and higher heart rate variability — both linked to lower stress and improved cardiovascular health [2]. Similarly, Harvard Health researchers found that individuals who regularly engaged in gratitude exercises slept better, reported fewer aches, and showed stronger immune responses than control groups [3].

But experts warn that “forced gratitude” — rote journaling or checkbox-style lists — can backfire. Authenticity is key. In a 2023 study from UC Berkeley’s Greater Good Science Center, participants who offered spontaneous thanks to coworkers or friends reported a 17% jump in happiness the next day, compared to no change among those who followed scripted prompts [4]. The takeaway: it’s the surprise that rewires the brain, not the structure.

From Gratitude to Grounding
Health providers are recognizing how this simple mental habit translates into better physical outcomes. ALLtech medical plans through Regence make that connection tangible with benefits designed to remove friction from daily care — from $0 telehealth visits through Doctor On Demand to 100% coverage for preventive care and screenings. When routine checkups and everyday health support are easy to access, it’s easier to stay mindful of what’s working rather than what’s not.

Members can also use SupportLinc’s mental wellness platform, included with ALLtech coverage, to explore self-guided mindfulness sessions or connect with licensed counselors by phone, video, or text. It’s gratitude in practice — accessible, real, and backed by science.

Gratitude doesn’t need to be a project. Skip the performative lists, and instead, pause for five seconds and mean it. The chemistry — and the calm — will follow.

Sources:

[1] Fox, G.R., Kaplan, J., Damasio, H., & Damasio, A. (2015). “Neural correlates of gratitude.” Frontiers in Psychology, 6, 1491.
https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01491/full

[2] Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). “The impact of a brief gratitude intervention on subjective well-being, biology and sleep.” Journal of Health Psychology, 21(10), 2207–2217.
https://journals.sagepub.com/doi/10.1177/1359105315572455

[3] Harvard Health Publishing. “Giving Thanks Can Make You Happier.” Harvard Health Blog (2021).
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

[4] Emmons, R.A. & Mishra, A. (2011). “Why Gratitude Enhances Well-Being: What We Know, What We Need to Know.” In: Designing Positive Psychology: Taking Stock and Moving Forward. Oxford University Press.
https://greatergood.berkeley.edu/images/application_uploads/Emmons-GratitudeWellBeing.pdf