Depression and anxiety have emerged as significant mental health challenges affecting teenagers in contemporary society. Adolescence, marked by numerous physical, emotional, and social changes, presents a vulnerable period for mental well-being. The rising incidence of depression and anxiety among teenagers demands a comprehensive understanding of the factors contributing to these conditions and their implications on adolescent development  (Tiller, 2013).

The prevalence of depression and anxiety disorders among teenagers has gained significant attention due to their detrimental effects on various aspects of a teenager's life. These mental health conditions affect the individual's emotional state and impact academic performance, interpersonal relationships, and overall quality of life. Consequently, addressing and mitigating the impact of depression and anxiety on teenagers has become a priority for mental health professionals, educators, parents, and policymakers. Understanding the factors contributing to the high rates of depression and anxiety among teenagers is crucial in formulating effective prevention and intervention strategies. 

Research on depression and anxiety among teenagers is essential for identifying evidence-based interventions and support systems. Studies investigating the efficacy of various therapeutic modalities, such as cognitive-behavioral therapy, mindfulness-based interventions, and pharmacological treatments, have provided insights into practical treatment approaches. Furthermore, exploring preventive measures, such as promoting mental health literacy, implementing school-based programs, and fostering supportive environments, is crucial in addressing these mental health issues at an early stage.

According to a study conducted by Fox, Kaplan, and Damasio in 2015, gratitude has been identified as one of the best ways to decrease the negative impact of anxiety and depression. Regularly practicing gratitude had a significant positive impact on reducing symptoms of anxiety and depression. Participants who engaged in gratitude exercises, such as keeping gratitude journals or expressing gratitude towards others, reported decreased negative emotions and improved overall well-being. Gratitude exercises were found to shift the focus of individuals away from negative thoughts and emotions, promoting a more optimistic mindset. By actively acknowledging and appreciating the positive aspects of their lives, participants were able to counteract the detrimental effects of anxiety and depression.

In addition, Khorrami (2020) stated that individuals who expressed higher levels of gratitude exhibited distinct structural characteristics in the medial prefrontal cortex. This brain region involves social cognition, emotional regulation, and self-referential. Based on the results, gratitude may have a tangible impact on the brain's structure, particularly in the MPC, and can influence an individual overall satisfaction with life. By fostering gratitude, individuals can enhance their social interactions, self-perception, and emotional well-being, ultimately leading to higher life satisfaction.

Studies have shown that individuals who regularly express gratitude tend to have stronger immune systems, lower blood pressure, and better sleep quality. Grateful people are also more likely to engage in healthy behaviors, such as regular exercise and seeking medical care when needed, which contribute to their overall well-being. Gratitude also plays a crucial role in building and nurturing relationships. When we express appreciation towards others, it strengthens our social connections and fosters a sense of belonging. Grateful individuals are more likely to be empathetic, kind, and compassionate, which enhances their interpersonal relationships. By showing gratitude, we acknowledge the efforts and support of others, encouraging them to continue their positive behaviors and strengthening the bond between individuals.

Furthermore, gratitude enhances our overall happiness and life satisfaction. Regularly practicing gratitude shifts our focus from what is lacking to what we already have. This shift in perspective allows us to find joy in the present moment and appreciate the abundance in our lives. Grateful individuals tend to experience higher positive emotions, contentment, and greater fulfillment.

Indeed, cultivating gratitude is considered one of the best ways to improve oneself and incorporate more gratitude into life.

Here are some reasons why practicing gratitude can be transformative:

• Mindset Shift: Gratitude helps shift your mindset from focusing on what is lacking to appreciating what you have. By consciously acknowledging and expressing gratitude for the positive aspects of your life, you train your mind to notice and value the blessings, big and small, that surround you. This shift in perspective fosters a more positive and appreciative outlook.

• Increased Happiness: Regularly practicing gratitude has increased happiness and life satisfaction. By actively recognizing and savoring the positive experiences, relationships, and things in your life, you create a reservoir of positive emotions that contribute to your overall well-being.

• Improved Relationships: Gratitude strengthens relationships and fosters deeper connections. Expressing gratitude towards others communicates appreciation and acknowledgment of their efforts and contributions. This enhances interpersonal bonds, builds trust, and promotes a positive and supportive social environment.

• Stress Reduction: Gratitude has a calming effect on the mind and body. Focusing on the positive aspects of your life reduces stress, anxiety, and negative emotions. Gratitude acts as a buffer against the challenges and pressures of daily life, helping you cope with stressors more effectively.

• Resilience and Optimism: Gratitude cultivates resilience and optimism by helping you find silver linings even in difficult situations. It encourages a growth and learning mindset, allowing you to reframe setbacks as opportunities for personal development. This resilience and optimism contribute to your overall personal growth and well-being.

• Self-Reflection and Self-Improvement: Practicing gratitude encourages self-reflection and self-improvement. By taking time to appreciate what you have, you become more aware of your values, strengths, and areas for personal growth. This self-awareness enables you to make intentional choices and take actions aligned with your values and aspirations.

• Health Benefits: Gratitude has been associated with improved physical health, including better sleep, reduced inflammation, and enhanced immune system functioning. Gratitude positively impacts your health and well-being by fostering positive emotions and reducing stress.

To incorporate more gratitude into your life, consider engaging in daily practices such as keeping a gratitude journal, writing thank-you notes, or reflecting on moments of gratitude. Surrounding yourself with positive and grateful people can also reinforce this mindset. With consistent effort, you can develop a habit of gratitude that will bring about positive changes in your life and help you grow into a more grateful and fulfilled individual.

References

Fox, G. R., Kaplan, J., & Damasio, H. (2015). Neural correlates of gratitude. National Library of Medicine .

Khorrami, N. (2020, June 29). Psychology Today. Retrieved from Psychology Today: https://www.psychologytoday.com/us/blog/comfort-gratitude/202006/the-positive-impact-gratitude-mental-health

Tiller, J. (2013). Depression and anxiety. The Medical Journal of Australia .

Valkenburg , P. M., Meier , A., & Beyens , I. (2021). Social media use and its impact on adolescent mental health: An umbrella review of the evidence. Science Direct .