222. How Daily Gratitude Lowers Stress, Anxiety and Depression (Science-Backed)

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 27 November 2025

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

Feeling burned out, stressed, or disconnected at work despite your best efforts to stay productive? Research published in the Journal of Occupational Health reveals that employees who maintain regular gratitude practices experience significant reductions in workplace stress and depressive symptoms, proving your emotional health and professional performance are inseparable. If you’re spending most of your waking hours at work feeling drained instead of energised, this science-backed approach can transform your professional environment from the inside out. CLICK HERE TO BECOME GARYS VIP!: https://bit.ly/4ai0Xwg Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 Intro of Show 00:30 Gratitude Definition and Benefits 02:14 Emotional Health and Gratitude Connection 02:52 Actionable Steps to Practice Gratitude Consistently The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Gratitude tends to make its biggest appearance around Thanksgiving.
0:03.3	But what if in those few moments of reflection we're doing far more than we realize?
0:07.8	Literally reshaping how our brains handle stress, connection, and happiness.
0:12.2	Today, we're diving into one of the most underrated biological upgrades out there.
0:16.6	Gratitude.
0:18.1	Gratitude isn't just about saying thanks.
0:20.2	It's a biological state that lowers stress hormones, rewires focus towards optimism, and strengthens your emotional resilience.
0:26.6	Recent research actually shows that regular acts of gratitude can lower anxiety and depression. They can boost life satisfaction and improve mood across the board.
0:35.6	Practicing gratitude now sets the foundation
0:39.0	for happiness later. Gratitude shouldn't be something we practice only once a year on Thanksgiving.
0:43.9	It's a state of mind that you build through repetition. So how can you bring that into your routine?
0:48.3	Here's three practical science-backed ways to harness your gratitude in your life starting today. First, gratitude
1:08.0	TENDS TENDS TO make its biggest appearance around Thanksgiving.
1:11.8	We share what we're thankful for, maybe go around the table, and then we move on.
1:15.8	But what if in those few moments of reflection we're doing far more than we realize,
1:20.5	literally reshaping how our brains handle stress, connection, and happiness?
1:25.0	I'm Gary Brecker, and welcome back to the Ultimate Human Podcast,
1:28.6	where we explore the science of human potential, longevity, and performance. Today, we're diving
1:33.7	into one of the most underrated biological upgrades out there, gratitude. Gratitude isn't just
1:39.5	about verbalizing the words, thank you. When you focus on appreciation, you activate parts of your brain
1:45.7	that regulate dopamine and serotonin,
1:47.8	the same neurotransmitters responsible for calm, focus, and happiness.
	...

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