Gratitude and Stress Relief- A Medicine Older Than Time

4-27-2025

By Dr. Howard Friedman MD | Veteran | U.S. Army Medical Corps | Internal Medicine | HHOM LLC

Held in every hand that comforts, in every heart that thanks—gratitude is the medicine that predates all others, and still heals best.

It whispered in firelight, before the pen,

The oldest prayer on the lips of men.

Not bought, not sold, no patent claim,

Yet stronger than sorrow, gentler than flame.

It lives in the pause, the humble, the kind—

A healing force the weary find.

----Dr. Howard Friedman MD

This marks the final piece of a three-part series on stress. In the first, we spoke about the pressures of external stress; in the second, we explored the silent weight of internal stress. Now, we turn to a timeless antidote: Gratitude — a medicine older than time itself. Gratitude and stress relief are deeply intertwined — a timeless pairing that heals mind, body, and spirit.

Gratitude is no mere cliché. It is one of the most powerful forces known to lower stress and restore well-being. Modern science, at last, is beginning to affirm what wise people across centuries have always known. Research published in the National Library of Medicine shows a direct correlation between the practice of gratitude and an increased sense of well-being. Other studies, such as those highlighted by Happify, reinforce that gratitude can strengthen the body, sharpen the mind, and even bolster the immune system.

Gratitude does not deny suffering. It transcends it. It doesn't pretend pain doesn't exist; it simply refuses to let pain define the story.

The science behind gratitude and stress relief shows that gratitude and stress relief are not just linked by tradition, they are biologically connected. Practicing gratitude consistantly lowers stress hormones like cortisol and boosts.endorphins, creating a measureable impact on both mental and physical health. It is a medicine available to all, without cost or prescription. All it requires is willingness: to notice, to savor, to appreciate. Just small daily choices, repeated with intention, can transform a life.

The UCLA Health outlines the vast health benefits of gratitude, from better sleep to reduced depression. And Harvard Health even reports a potential mortality benefit for those who live with a grateful heart (Harvard Health Article).

At the conclusion of this series, I offer a simple but essential truth. We cannot always remove stress from our lives. But we can choose how we meet it.

In these three blogs, I have sought to show not just the problem of stress, but the pathways through it: by guarding against external pressures, managing internal turmoil, and embracing gratitude as a shield and a light.

When I took the Hippocratic Oath, I swore to "first, do no harm." But it means more than that. It means guiding others toward healing whenever possible. It means offering paths to wellness that respect both science and spirit. I am deeply grateful to live that oath today.

And I am most grateful to share my life with my extraordinary partner, Ibojka — my heart, my inspiration, my enduring joy.

As always, you can find me at HHOMLLC.COM.If you have a question or a need, please reach out by clicking the Ask Dr. Howard button.

Thank you for letting me be part of your journey toward better health

—Dr. Howard Friedman MD

Board-Certified | Internal Medicine | Veteran | U.S. Army Medical Corps

Founder of Howard’s House of Medicine (HHOM LLC)

https://www.hhomllc.com

Frequently Asked Questions:

Q: How can something as simple as gratitude impact our physical health?

A: Gratitude isn't just a pleasant emotion — it's a biochemical event. When we practice gratitude consistently, studies show that we reduce cortisol levels (the stress hormone) and increase dopamine and serotonin, which are natural mood stabilizers. These changes support better sleep, lower blood pressure, and even improved immune response. Gratitude shifts us out of the fight-or-flight state and into a state of restoration — a vital foundation for healing.

Q: Isn’t gratitude just denial in disguise? What if I’m going through something truly painful?

A: Gratitude is not about pretending everything is okay. It is the courage to look pain in the eye and say, "You are not the whole story." It gives us perspective without erasing our suffering. In fact, many trauma survivors report that practicing gratitude helped them reframe their experiences and reconnect with life. It’s not a dismissal of hardship; it’s an act of quiet rebellion against hopelessness.

Q: What are some practical ways I can build a gratitude habit, especially during difficult times?

A: Start small. Write down three things each day — even mundane ones — that you're grateful for. Speak them out loud. Keep a gratitude journal. Say “thank you” with intention. Neuroscience tells us that repetition matters: the more often we acknowledge what is good, the more the brain rewires itself to look for the good. Even ten seconds of silent gratitude during your morning coffee or before bed can change the tone of your day and your life over time.