How Gratitude Builds Resilience—Even in Tough Times

In our work and lives, challenges are guaranteed. But how we respond to them? That’s not always easy.

Under pressure—career shifts, workplace uncertainty, too much on our plates—it’s common to feel stuck or overwhelmed. We might avoid things or fixate on what’s wrong.

This isn’t your fault—it’s how the brain evolved: wired to scan for danger. That negativity bias once kept us safe from predators. Today, it gets triggered by digital noise, alarming headlines, and the always-on work culture.

In psychology, we call this focalism: the tendency to fixate on the negative and lose sight of the bigger picture.

To see clearly means also seeing what’s good—and what’s possible. One of the most powerful, proven ways to do that? Gratitude.

Gratitude isn’t just about feeling good, it’s an intentional practice—about noticing what we do have, even when things are hard.

And the science backs it up. Gratitude has been shown to boost:

• Physical & mental health

• Job performance & productivity

• Life satisfaction

• Relationships, trust & connection

As an I/O psychologist, I’ve seen how gratitude supports individual well-being—and improves how people lead, collaborate, and show up. It helps us respond with intention, not reaction.

Most mornings, I do this 4-minute gratitude practice:

• Sit quietly, taking 3 deep breaths.

• Set an intention: I’m about to connect with what I’m grateful for.

• Free-write 5 things I appreciate—big or small, with specificity.

• Read the list slowly and let it sink in.

• Carry that energy into the day.

• Revisit the list if stress creeps in.

Why 5 items? Because our brains are wired to scan for the negative, we need more than one good thought to balance it out. Research suggests it takes about three positive thoughts to counteract one negative one. Writing five specific things ensures you start your day grounded and resilient—especially when life gets noisy.

Gratitude is a tool, not a trend. This isn’t about toxic positivity. It’s about creating space to think, lead, and grow—even in hard times.

If you’re in a tough season, try this. And if you already practice gratitude, I’d love to hear what works for you.

Let’s normalize this kind of emotional fitness—especially at work.

Resilience isn’t something we’re born with. It’s something we build.