A Surprising emotion to quell bad habits

Tuesday, August 6, 2024.

As a couples therapist, I often explore the dynamics of emotions and how they impact our behaviors and relationships.

Interestingly, recent research has unveiled a potent emotional tool for beating bad habits: gratitude.

This finding, while initially surprising, offers valuable insights into how we can approach addiction and habit formation from a fresh perspective.

Gratitude's Unique Impact on Cravings

A study published in the Proceedings of the National Academy of Sciences by Wang et al. (2024) found that feeling grateful significantly reduces cravings. Although the research primarily focused on smokers, the implications extend to other cravings-driven habits such as gambling, overeating, and alcohol abuse. Unlike other positive emotions like hope, compassion, or happiness, gratitude uniquely shifts our focus towards long-term relationships and health, aiding in the reduction of cravings.

Shifting Focus from Negative to Positive Emotions

Historically, public health campaigns have leaned on negative emotions to deter harmful behaviors

Dr. Ke Wang, the study’s first author, highlights a paradigm shift:

“The conventional wisdom in the field was to induce negative emotions in anti-smoking campaigns. Our work suggests that such campaigns should consider inducing gratitude, a positive emotion that triggers cascading positive effects.”

Smoking Cessation and Beyond

The study's findings are compelling, encompassing a series of correlational and experimental studies involving nearly 35,000 participants. Here are some key takeaways:

Correlation with Smoking Rates: Folks experiencing higher levels of gratitude were less likely to smoke.

Experimental Evidence: Unlike compassion or sadness, inducing gratitude in participants significantly reduced their cravings to smoke.

Program Enrollment: Gratitude increased the likelihood of individuals enrolling in smoking cessation programs.

These insights challenge the traditional approach of leveraging negative emotions in public health campaigns. Notably, the US Centers for Disease Control and Prevention (CDC) often use sadness and compassion, which research has shown can sometimes increase the desire to smoke.

Professor Jennifer Lerner, a co-author of the study, emphasizes the need for a strategic shift in public health messaging:

“Compared to how much money tobacco companies spend on advertising, public health campaigns have paltry budgets; they need to make the most of every dollar.

The theoretically-grounded and empirically-tested framework presented here will hopefully help public health officials design more effective public media campaigns across a broad spectrum of appetitive risk behaviors that have underlying emotional components.”

Broader Implications for Habit Formation

The potential of gratitude to combat various cravings extends beyond smoking. Here are some related findings:

• Loneliness and Cravings: Lonelier women tend to experience stronger desires for calorie-dense foods and drinks.

• Physical Activity and Cravings: A simple 15-minute walk can alleviate food cravings brought on by stressful situations.

• Brief Distractions: Engaging in just three minutes of playing Tetris can reduce cravings for food, cigarettes, and alcohol.

These findings underscore the multifaceted role of emotions in our daily lives and habits.

Incorporating Gratitude in Daily Life

As a couples therapist, I advocate for integrating gratitude into daily routines. Here are a few practical tips:

• Gratitude Journaling: Encourage individuals to write down three things they are grateful for each day.

• Mindful Appreciation: Take moments throughout the day to reflect on positive experiences and relationships.

• Expressing Gratitude: Verbally expressing gratitude to partners, friends, and family can strengthen relationships and enhance emotional well-being.

Final thoughts

Gratitude's ability to reduce cravings and promote healthier behaviors offers a refreshing perspective on habit formation and addiction. By shifting our focus from negative to positive emotions, we can develop more effective strategies for combating bad habits.

For therapists and public health officials alike, these findings provide a valuable framework for fostering emotional well-being and promoting long-term health.

Be Well, Stay Kind, and Godspeed.