As the finish line of another year approaches, many in academic medical environments find themselves pressed to meet deadlines, juggle competing priorities, and maintain pace in these final weeks.

In honor of the holiday season, the Heersink School of Medicine Office of Access & Engagement explored practical, research-backed strategies to support focus, restore energy, and ease mental strain. One simple, repeatable approach is gratitude, a practice shown to enhance emotional balance, perspective, and connection in both professional and personal settings.

The science of gratitude

A growing body of evidence demonstrates that intentional gratitude practices, often called gratitude interventions, can meaningfully support well-being. These interventions include activities such as journaling about positive experiences, reflecting on meaningful moments, or expressing appreciation to others.

According to a 2023 NIH-registered systematic review and meta-analysis of 64 randomized trials, gratitude interventions led to measurable improvements across various groups, including students, clinicians, older adults, and people managing chronic conditions. Participants experienced increases in gratitude (about 3–5%), life satisfaction (around 7%), and overall mental health (about 6%), along with reductions in anxiety and depression symptoms (7–8%).

In addition, a 2024 study by Harvard Health followed more than 49,000 older nurses and found that those with the highest levels of gratitude had a 9% lower risk of death over three years, primarily due to reduced heart disease risk. While modest, these outcomes are consistent across settings and show that even small steps toward well-being can have measurable impacts.

Gratitude can also enhance well-being in workplace environments. A 2025 peer-reviewed study published in Work tested a structured, manager-led gratitude dialogue program. Employees who participated reported higher psychological well-being, stronger work engagement, and greater job satisfaction than a control group, and managers noted positive shifts in team climate following the program.

Gratitude in practice

Combined, these studies emphasize that the value of gratitude lies in consistency rather than complexity. Even brief daily practices can shift focus from stress to meaningful moments of connection and steadiness.

Simple ways to practice gratitude include:

• Keeping a short gratitude journal by writing down a few things that went well each day.
• Reflecting on three good things at the end of the day.
• Writing a thank-you note or message to someone who made an impact.
• Taking a brief gratitude pause during stressful moments.
• Mentally acknowledging something positive when time is limited.
• Incorporating gratitude into meditation or quiet reflection.

In academic settings, these practices can look like a medical student reflecting on three positive moments after a long study session, a physician noting gratitude for collaborative teamwork after a busy clinic, or staff members pausing to acknowledge successes as offices wrap up for the year. These small moments can reinforce perspective, create connection, and support sustained well-being.

Wrapping up the year with gratitude

Gratitude is more than a fleeting feeling. Research shows that small, consistent acts of gratitude not only support emotional balance and connection but may also provide measurable health benefits, including lower risk of heart-related outcomes in health care professionals.

By intentionally incorporating moments of appreciation into daily routines, academic medical professionals and staff can nurture well-being, strengthen relationships, and maintain focus during high-demand periods.

From all of us at the Heersink Office of Access & Engagement, we wish you a happy holiday season and a joyful new year!