THE EFFECT OF STRUCTURED GRATITUDE ON MOOD by CELIA DUNN Integrated Studies Project submitted to Dr. Emma Pivato in partial fulfillment of the requirements for the degree of Master of Arts – Integrated Studies Athabasca, Alberta March, 2011 Acknowledgements For the creation of study I wish to acknowledge the kind assistance and support of Dr. Emma Pivato of the Centre of Integrated Studies, Athabasca University, Athabasca, Alberta. Inspired by your keen interest in the study of gratitude and mood, I made the decision to explore the subject further. I also wish to acknowledge the assistance of the staff of the Centre of Integrated Studies for their administrative support throughout the entire Masters programme. 2 Table of Contents Acknowledgements…………………………………………………………………….. 2 Abstract………..…………………………………………………………………………. 5 Project History…………………………………………………………....…………….. 6 Definition of Terms……………………………….……………….………………….… 7 Gratitude Defined……………………………………………………………….………. 8 Gratitude in History…………………….………………………………………………. 8 Types of Gratitude ……………………………………………………………...………9 Gratitude and Personality…………………………………………………………….. 9 Functional Aspects of Gratitude……………………………………………………..11 Gratitude and Mood...……………………………………………...………………..…12 Project Description……………………..………………………………………………14 General Procedure………..……………………………………..……………15 Independent Variables………………………………….…………..………...15 Dependent Variables…………………………………………… ………..….16 Controlled Variables………………………………………………….………16 Randomization……………………………………………………….……….16 Mood Measurement and Data Recording………………………………………….16 Summary of Results……….…………………………………………………………..18 Comment.……………………….……………………………………………………....22 The Experiment Parts II and IIA……………………………………...…….………..24 Results Parts II and IIA………………………………………………………………..25 Discussion………………………………………………………….……………..…….27 How Structure Affects Mood………………………………………………………...28 Unstructured Gratitude-Giving……………………………………………..……….30 The Use of Breath……………………………………..………………………………30 Unstructured Gratitude and Meditation - Commonalities…………….………..30 Addressing Anomalies…………………………………………………….…………32 Some Conclusions…………….………………………………………….……….….33 Experiments’ Strengths and Limitations……………………………….….……...37 Future Directions…………………………………………………….……………..38 References……………………………………..……….………….…………39 Appendix………………………………………….…………………….…….41 3 Abstract This study is a self-experiment (N=1) measuring the effect of structured gratitude on mood. Intrigued by the effect of an “attitude of gratitude” in my own life, this experiment investigated how expressions of verbal, written or mental thank-yous affected mood. Controlled variables were location, room ambiance, time of day and the list of items for which gratitude was given. Results showed that mental gratitude showed the highest mood elevation narrowly followed by verbal. Written gratitude consistently showed the lowest levels of mood elevation. In Part II of the experiment the “winner” of Part I - mental gratitude, was the only independent variable used. Secondly, the gratitude list was abandoned in favor of heartfelt repetitions of “thank-you” for no specific items or favors. This freeform mental gratitude yielded higher measurements than Part I. Lastly, a breath technique was introduced to freeform mental gratitude. This yielded the highest mood measurements. Part I showed the lowest results. Gratitude depended directly on levels of heartfeltness. I also experienced “cognitive interference.” This is the retrieval and memory process attached to structured gratitude. In order to give thanks first, we must retrieve from memory items for thanksgiving. Second we must remember who or what did you the favor. Thirdly it must be put in written form. These cognitive processes apparently reduced heartfeltness. Discarding these strictures allowed gratitude to be fully expressed. Introducing breath techniques enhanced heartfulness, and consequently raised gratitude to levels bordering on ecstasy. 4 Introduction Twenty years ago, in the early 1990s I experienced an extremely positive outcome to a seemingly negative life experience. Extremely joyful at the outcome I spontaneously and continually gave thanks for months. Little did I know then that this spontaneous, continual heartfelt gratitude would have led to a new-found vibrancy of life. This heightened period of consciousness was reinforced by what appeared to be a joy/gratitude cycle. The more gratitude I expressed the more joyful seemed my existence and vice versa. My thought patterns gradually changed from negative to positive. Energy was boundless and I began exercising regularly – something unheard of until then. The usual aches, pains, colds and sniffles remained at bay for extended periods of time. Persons remarked that I appeared to be not only happier but much younger. Arising from these experiences was a keen interest in humanism and in the spiritual/humanistic values of gratitude, hope, forgiveness and non-judgment. I made a concerted effort to incorporate these values in my life. Although the exhilaration of that experience lasted a few years, it was eventually replaced by other not-so-joyful experiences. I found myself lapsing into periods where life events were taken for granted and gratitude withheld. Lack of gratitude, for me, translated into loss of joy and consequently, loss of vibrancy and wellbeing. Inspired by the success of that life-altering period, and in an effort to recreate what I have somewhat forgotten, I’m again using this opportunity to experiment with the relationship between gratitude and mood. 5 Project History In the spring of 2008 under experimental conditions I chose to perform my first experiment on gratitude on mood. The goal of that experiment was to observe the effect of variables such as verbal or written gratitude, room ambiance and physical posture on mood. This was a self- experiment (N=1). It was a part of course requirements for the Athabasca University Master of Arts course BEHV 655 – Self-Directed Behavior. Some of the findings were as follows: a) There appeared to be a direct relationship between the action of gratefulness and mood elevation. Unless hindered by discomfort, mood increased within a few minutes then leveled off. Increased gratitude did not increase mood after tapering off. (see Graph 1 example). b) Mood elevation directly depended on “heartfeltness” of gratitude. Heartfelt thanksgiving was generated by genuine gratitude as opposed to the rhetorical. It allowed an immediate and steep rise in mood. Prior to the experiments, the experimenter recognized that there were different types of gratitude. Rhetorical gratitude being one. “Heartfelt” gratitude was another and was always the goal of each session. c) The experiment also measured the effect of gratitude while in certain levels of comfort represented by lying down, sitting and standing. Standing was uncomfortable. With discomfort came “resistance” to gratitude-giving. Mood fell briefly. However, with persistent gratitude, this mood drop is corrected, and mood elevation continued upward. Discomfort was mitigated through the use of breath. Author discovered “playful breath”, i.e., lightly playing with the gentle in-breath and using it to make circles, spirals and figure 8s while expressing gratitude. Use of this breath allowed discomfort to disappear and for new highs to be achieved in mood. Playful breath had the greatest influence on mood. 6 Graph 1 Definition of Terms: Mood – state of mind Happiness: cheerfulness Gratitude: the state of being grateful or thankful Heartfeltness: the expression of gratitude from the heart (and not rhetorically). Structured gratitude: To impose controls around the practice of gratitude such as listing specific items for which thanks is given.; location; time of day; types of gratitude expressed. Verbal gratitude: using the spoken word to express gratitude; Mental gratitude: expressing thanks using the mind; Written gratitude: using the written word to express thanks. Gratitude session: a time period exclusively devoted to the expression of gratitude 7 Gratitude Defined Gratitude researcher, Tsang (2006) defines it as an emotional reaction to the receipt of a well- intentioned benefit of another. To McCullough et. al (2008) it is a “pleasant emotion…typically preceded by the perception that one has benefited from another person’s generosity.” (p.281). In The Psychology of Gratitude Emmons and McCullough (2004) posit that “…the cornerstone of gratitude is [based on] the notion of undeserved merit. The grateful person recognizes that he or she did nothing to deserve the gift or benefit.”(p. 5) Gratitude has the characteristics of both appreciation and acknowledgment of a gesture (sometimes unexpected) performed on our behalf. The nature of the gift may not necessarily be tangible and might represent intent rather than an actual benefit. (Emmons and McCullough, 2004) In Gratitude and Justice, (1998) Fitzgerald describes gratitude as: • Appreciation and warmth for something or someone; • Goodwill toward that object or person. • A compunction to positively interact due to that appreciation.. All definitions of gratitude allude to the fact that it is a positive item that allows us, and sometimes another to feel good. Gratitude in History Gratitude has been celebrated from time immemorial through myriad cultures and eras as a source of happiness. Wood, Joseph and Linley (2007, p.18) quote Buddha as saying that “A noble person is mindful and thankful of the favors he receives from others.” Cicero, the celebrated Roman statesman and