The connection between gratitude and money
Every November, Americans take a day to give thanks for all the good things in their lives. Celebrating Thanksgiving doesn’t just feel good because there’s a big meal with a serving of pie at the end. Studies show that expressing gratitude can not only boost happiness but may also reduce symptoms of depression, relieve stress, improve overall health, and contribute to prolonged life among older adults.1,2,3
Given the far-reaching benefits of practicing gratitude, it stands to reason that giving thanks may also have a positive effect on finances. Research has shown that mental, physical, and financial wellness are all intertwined, with financial wellness having the largest impact across mind, body, and wallet®.4 Gratitude may play a part in the relationship between mental and financial wellness. If your finances are in order, you may find it easier to show gratitude in all parts of your life.
Try these simple exercises to focus on both your mental and financial wellness simultaneously.
Slow down and breathe
It sounds counterintuitive: If you’re busy and overwhelmed, the last thing you want to do is slow down. But a few minutes of slow, deep breathing may calm you down. More importantly, slowing down can have lasting health benefits over time.
A meta-analysis of randomized studies conducted by researchers in the UK found that breathwork can improve stress.5 Other researchers have made the connection between deep breathing and reducing stress at work.6 When you feel stressed, whether from your to-do list, deadlines, or the state of your finances, try the 4-7-8 breathing technique — inhale through your nose for a count of four, hold for seven counts, then exhale through your mouth for eight counts — to help calm your mind and bring the body to a more relaxed state.7 During this deep breathing time, think about things you’re grateful for — financial and otherwise.
Use the power of pen and paper (or thumbs)
Another way to practice gratitude is to write a daily list of the good things in your life. Some people do this by writing in a journal every morning. Others type a list into their phone at the end of every day. Simply put, writing things down helps reinforce what you have and make it easier to appreciate the good things happening in your life.
The same can be said for your money. One great financial habit is to create an insightful budget and keep track of your daily income and expenses. Consider including gratitude in this practice, keeping a daily record of financial achievements, however small. Then, at regular intervals (whether it’s weekly or monthly), review your money habits. Are you saving as much as you want? Where can you cut expenses? Are you spending enough on the things that make you happy?
Take time to see the big picture
When people think about gratitude, they tend to think about the present moment. That’s a great place to start, but it’s also good to remember all the previous events that led you to today. Expand your grateful thinking to people and memories that bring you joy.
In your financial life, let big-picture thinking point you toward the life you want to live. What are your financial goals for this year? In five years? How about 20 years from now? It’s easier to think about your finances now, but thinking down the road can help you make a plan to get there.
Connect with others
When it comes to your gratitude for the people who got you where you are today, take it a step further. Write them a thank-you note. In one psychologist’s study, people who wrote a thank-you note to someone from their past experienced “a huge increase in happiness scores.” In fact, that good feeling lasted for an entire month.8
Similarly with money, it can be helpful to have a face-to-face connection with someone who can help you manage your money. I’m here to offer you support for your financial well-being. I can help give you guidance and access to tools to keep your long-term goals on track, helping you understand where you are today and how to plan for the future. Working with me can help you “offload” financial stress, help gain greater financial confidence, and give you more things to be grateful for.
There’s a direct correlation between finances and emotional well-being.9 So, learning how to proactively handle your finances and find moments of financial gratitude can help lead to a healthier mind and body.
Disclaimer:
1 Health benefits of gratitude, UCLA Health, 2023, https://www.uclahealth.org/news/article/health-benefits-gratitude
2 Giving Thanks Can Make You Happier, Harvard Health Publishing, August 14, 2021, https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
3 Experiencing gratitude associated with greater longevity among older adults, Harvard T.H. Chan School of Public Health, 2025, https://hsph.harvard.edu/news/experiencing-gratitude-associated-with-greater-longevity-among-older-adults/
4 Mind, Body, and Wallet, Guardian, 2025, https://www.guardianlife.com/individuals-families/reports/well-being/mind-body-wallet/fp
5 Effect of breathwork on stress and mental health: A meta-analysis of randomized control trials, Guy William Fincham, et al, Nature, 2023, https://www.nature.com/articles/s41598-022-27247-y
6 Working Well: The simple act of taking deep breaths can reduce stress and anxiety, The American Institute of Stress, 2024, https://www.stress.org/news/working-well-the-simple-act-of-taking-deep-breaths-can-reduce-stress-and-anxiety/
7 How to Do the 4-7-8 Breathing Exercise, Cleveland Clinic, 2022 , https://health.clevelandclinic.org/4-7-8-breathing
8 Giving Thanks Can Make You Happier, Harvard Health Publishing, August 14, 2021, https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
9 Mind, Body, and Wallet, Guardian, 2025, https://www.guardianlife.com/individuals-families/reports/well-being/mind-body-wallet/fp
2027- 8298621.1 Exp. 9./27 *pre-approved content*
