How Practicing Gratitude Improves Mental Health, Wellbeing and Relationships
Gratitude — the conscious appreciation of life and the kindness of others — is not just a positive feeling, it is a powerful tool in psychotherapy and counseling. Practicing gratitude can help you improve your mental health, emotional wellbeing and self-awareness, supporting personal growth and stronger relationships.
Psychologists and researchers have shown that feeling grateful regularly:
- Reduces stress by lowering cortisol levels
- Improves sleep quality and restorative rest
- Balances heart rate, blood pressure and breathing
- Boosts immune system function
- Enhances emotional resilience and optimism
Individuals, like you expats, students and international professionals in Budapest, who cultivate gratitude are generally less prone to depression, anxiety and aggression, experience higher self-estee and are more capable of maintaining healthy interpersonal relationships.
Gratitude as a Tool in Counseling and Psychotherapy
In the context of psychotherapy and counseling, gratitude exercises are increasingly used to:
- Shift attention from negative thoughts to positive experiences
- Reduce rumination and worry
- Strengthen emotional regulation and mindfulness
- Improve communication and connection in relationships
Practical exercises include:
- Gratitude journaling: noting daily moments of thankfulness
- Mindful reflection: pausing to acknowledge positive experiences
- Expressing appreciation to others: enhancing closeness and trust
These practices help clients in Budapest and online to experience measurable improvements in mental wellbeing, self-knowledge, and social functioning.
The Science Behind Gratitude and Its Health Benefits
Research shows that gratitude activates areas of the brain associated with reward, empathy and moral reasoning, while lowering stress hormones and increasing dopamine and serotonin, the “happiness chemicals.”
Gratitude also strengthens the psychological foundation of coping. By focusing on what we value and appreciate, we cultivate a mindset that reduces negative emotions, supports self-growth and enhances overall psychological wellbeing.
Gratitude in Everyday Life and Relationships
Practicing gratitude is effective even in small, everyday moments:
- Acknowledging support from a partner or friend
- Appreciating personal achievements and progress
- Finding beauty or joy in everyday life
In relationships, gratitude promotes:
- Emotional closeness
- Trust and mutual support
- Conflict reduction and stronger bonds
In therapy, gratitude is often incorporated into exercises aimed at stress management, depression, self-esteem building, and improving relationship satisfaction — essential for expats and busy professionals navigating life in Budapest.
Mindful Gratitude Practices for Expats and International Clients in Budapest
For English-speaking clients, online counseling or in-person psychotherapy in Budapest can help integrate gratitude into daily life. Mindful gratitude exercises are particularly helpful for:
- Coping with stress and anxiety
- Enhancing self-awareness and emotional intelligence
- Strengthening romantic, family, and professional relationships
- Building resilience and optimism in challenging life circumstances
Adopting a daily gratitude practice — even small moments — can dramatically improve your mental, emotional, and physical wellbeing.
Book a Session
If you’re ready to take a step toward change, growth and better mental wellbeing, I invite you to get in touch.
📍 Location: Budapest XI. district, Fadrusz u.27., Hungary
💻 Online sessions available
📩 Email: info.pszichologia
gmail.com (info[dot]pszichologia[at]gmail[dot]com)
Let’s work together to make your experience in Hungary more balanced, meaningful, and fulfilling.
Author: Gabriella Brédáné Kis, Clinical Psychologist & Psychotherapist
I’m an English-speaking psychologist based in Budapest, offering in-person and online therapy for individuals seeking support with self-awareness, trauma and grief recovery, performance anxiety and relationship difficulties.
I help clients — including expats, international students, and professionals — gain deeper insight, emotional balance, and a stronger sense of connection in their personal and professional lives.
👉 Learn more about me and my work.