Here’s How to Tell the Difference

We’re entering that time of year when you’re likely reflecting on what you’re thankful for. But instead of giving thanks, you might want to give gratitude. And yes, there’s a difference! On the surface, thankfulness and gratitude sound like the same thing and you might even use them interchangeably. But the two concepts aren’t identical—and the latter packs a way bigger positivity punch.

“Gratitude and thankfulness are closely related, yet they represent different aspects of appreciation,” explains Alla Klymenko, a psychologist and co-owner of the Upgrade educational project.

So, let’s take a closer look at what each idea actually means, and why it’s really worth making gratitude a part of your day now— and year-round.

The differences between being grateful vs. thankful

There’s plenty of overlap between the concepts of “grateful” and “thankful.” Both, after all, center around the idea of appreciation for what’s good in your life. In fact, the definition of one word usually includes a mention of the other, and vice versa.

There’s some nuance between the two though. Brianna Paruolo, LCMHC, a psychotherapist and founder of On Par Therapy in New York City, describes thankfulness this way: “She’s like that friend who notices the door being held open and says ‘thanks!’— immediate, situational, and linked to a specific action. You’re responding to something tangible that happened. Someone refilled your coffee? Thanks! Got that promotion? Thankful!'”

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But it’s that deep appreciation that sets gratitude apart and makes it a little, well, bigger. Gratitude is more of a state of being—like that peaceful feeling after a really good therapy session. “It’s deeper, more consistent, and doesn’t need a specific trigger,” Paruolo says. “It’s about cultivating an ongoing appreciation for the full spectrum of your experience, even the parts that don’t instantly spark joy.”

In short? Thankfulness is (usually) the automatic response when someone does something nice for you. Gratitude, on the other hand, is the emotional response you feel when you reflect on the things that have made a positive, meaningful difference in your life.

What are the benefits of practicing gratitude?

It’s great to express thanks—you can’t go wrong with being polite! But the goodness that comes from having gratitude is stronger.

For starters, it puts you in a better place emotionally. “I love when gratitude is called ‘Vitamin G’ because it nourishes the mind and body, filling us with positivity, health, and inner balance,” says Klymenko. Case in point: People who practice gratitude on a regular basis tend to be happier and report more life satisfaction, according to an Einstein Journal meta-analysis of 64 randomized clinical trials.

It does your body good too, be it helping you feel more relaxed or getting you more ZZZs. “Gratitude has been scientifically proven to improve your mood, reduce stress, improve symptoms of depression, help you feel closer to people, and even improve your sleep,” says Neha Chaudhary, M.D., a psychiatrist at Massachusetts General Hospital and Harvard Medical School in Boston, MA.

Five ways to practice gratitude

Gratitude is one of those things that offers the biggest benefits when you do it regularly, notes the Mayo Clinic. Here are several ways to make it happen daily:

Start a gratitude journal

It’s a classic rec because it works. To make the most of this habit, it helps to get specific: rather than writing, “I’m grateful for a good day,” describe what made the day truly special. “Variety is also crucial, so include different aspects of your life or unique moments that sparked gratitude,” Klymenko recommends. When you’re finished writing, sit with the entry for another minute or two to let yourself soak up the goodness.

Savor the moment

Anytime something awesome is happening (like warm sun on your face, the first bite of a delicious meal, hanging out with someone you love), stop and pause to relish in the warm, fuzzy feeling you’re getting, recommends Dr. Chaudhary. BAM, instant gratitude.

Be mindful of the gratitude you receive

Be present when others show you gratitude. When someone expresses appreciation toward you, take a moment to truly absorb it. “Listen carefully to what they’re saying, thank them in return, and allow yourself to be in that moment. Ask follow-up questions to understand what specifically touched them or what they noticed,” Klymenko recommends. You could say something like, “I really appreciate that you noticed,” or “It means a lot to hear that. Can you share what made you feel that way?”

Create a gratitude ritual with others

Make counting your blessings a shared experience with people you care about, Klymenko suggests. That might mean taking turns sharing what everyone is grateful for during dinner or having a weekly gratitude roundup on your group chat, for instance.

Do a goodnight gratitude list

Chaudhary’s favorite gratitude practice is recapping three things she’s grateful for that day. “You’ll be surprised at how your brain has a tendency to remember the negatives, but it’s usually only when you intentionally look for the positives that you can get them to stick in your memory,” she says.

How to stay grateful in difficult times

It’s easy to be grateful when everything’s going your way, not so much when the s#!* hits the fan. But that’s precisely when gratitude is even more important. “Practicing gratitude helps shift our focus from negative to positive, which is especially valuable for people recovering from trauma. Gratitude allows individuals to find light even in challenging times, fostering a mindset that supports healing and growth,” Klymenko says.

Dr. Chaudhary recommends starting small. Is there one thing that you can think of before bed that you’re grateful for? Can you try to do it twice per week instead of every night? Maybe you’re grateful to sleep in a warm bed, or to have a hot meal, or for a kind person in your life. “Simple things may feel ordinary, but these moments are often the most profound when we look closely,” she says.