The Power of Gratitude and Mindfulness for People with Parkinson's

In recent years, positive psychology – the study of positive emotions and experiences – has been receiving growing attention as people become more interested in how to increase their happiness and live better. The concepts of mindfulness and gratitude have been of particular interest, fueled by emerging scientific research into their benefits. We have all heard that “we are what we eat,” but the growing evidence also suggests, “we are what we think.”

Mindfulness

Mindfulness is an ancient practice that dates back over 2,500 years (Fisher, 2016). It emphasizes living in the present moment, with conscious and deliberate attention to what is happening here and now, without dwelling on the past or planning the future (Fisher, 2016). It may also be seen as a process of self-regulation, where we observe our thoughts with a sense of curiosity, acceptance, and nonjudgement (Dissanayaka et al., 2016). Recent scientific research into this simple yet effective practice has also shown many health and psychological benefits (Fisher, 2016).

A Harvard study found that our minds wander from what we are presently doing approximately 47% of the time, and in most cases, this causes unhappiness (Killingsworth & Gilbert, 2010). Mindfulness helps us to slow down and enjoy the present moment without missing too much of life on “autopilot” (Fisher, 2016). It has also been shown to substantially reduce depression and anxiety, as well as stress (Schreiner & Malcolm, 2008). For adults experiencing stressful life events, its stress-reducing effects have also been found to be significant (Duprey et al., 2018).

Additionally, mindfulness has shown promise in benefiting people with Parkinson’s disease (PD). In one study, participants received an eight-week mindfulness based intervention (Pickut et al., 2013). Afterwards, their brains were scanned using MRI; the results showed increased gray matter density in the neural networks (Pickut et al., 2013). Gray matter in the brain plays a key role in motor function, and as a result, increased density is thought to be beneficial to those with PD.

Another study found that mindfulness not only reduced anxiety and depression in patients with Parkinson’s, but also improved cognitive and motor function, with some participants reporting benefits such as tremor reduction (Dissanayaka et al., 2016).

Gratitude

Daily expressions or thoughts of gratitude are correlated with a boost to psychological and social wellness (Layous, 2020). Research suggests that people who take the time to experience gratitude have higher quality sleep, exercise more, and are more willing to ask for help when they have health concerns (Layous, 2020).

Gratitude may also produce more optimism about life, which can be beneficial to people with Parkinson’s. One study found that patients’ disease severity was lessened the day after they experienced increased levels of optimism (Shifren, 1996). They also found that higher levels of optimism were correlated with needing less assistance for basic functions (Shifren, 1996).

Incorporating Mindfulness and Gratitude in Daily Life

Mindfulness and gratitude are interconnected because truly experiencing life allows us to better appreciate it. When our minds wander away from the present moment, we may become lost in a world of thought, often missing what is right in front of us. The following simple exercises to may help you cultivate a sense of gratitude and mindfulness (Lebow, 2021):

• Gratitude alarm: set an alarm for certain times of the day. When it goes off, tune into your body by focusing on the breath, then think of several things for which you are grateful.
• Mindfulness meditation: choose a predetermined number of minutes you would like to meditate for, and simply sit while focusing on the breath. It may help to count breaths. If your attention wanders away from the breath, gently bring it back without judgement.
• Gratitude jar: write down things for which you are grateful on slips of paper, then place them into a jar. Read the notes whenever needed as a reminder of the good in your life.
• Gratitude ritual: incorporate gratitude with your loved ones by having a daily conversation about what each of you is grateful for, perhaps during mealtimes.
• Informal mindfulness: practice paying attention to daily tasks, such as eating a meal, taking a walk, or having a shower (Fisher, 2016). These mundane tasks are an opportunity to refocus your attention on the present and appreciate the smaller moments in life.

You may also find journaling an effective way to increase feelings of gratitude. Try using some of the following journaling prompts (Therapist Aid, 2017):

• “The best part about today was…”
• “Three good things that happened today were…”
• "Today I smiled when…”
• “Something I can be proud of is…”
• "A reason to look forward to the future is…”
• “Something about today I’ll always want to remember is…”

Sources

Dissanayaka, N. W., et al. (2016). Mindfulness for motor and nonmotor dysfunctions in Parkinson’s disease. Parkinsons Dis, 2016;2016:7109052. https://doi.org/10.1155/2016/7109052

Duprey, E. B., et al. (2018). Stressful life events and internalizing symptoms in emerging adults: The roles of mindfulness and gratitude. Mental Health & Prevention, 12, 1-9. https://doi.org/10.1016/j.mhp.2018.08.003

Fisher, C. (2016). The benefits of mindful living [Conference Presentation]. Parkinson Society BC Nanaimo Regional Conference. https://www.youtube.com/watch?v=0-HnnBwfA0Q

Killingsworth, M. A. & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science, 330, 932. DOI: 10.1126/science.1192439

Layous, K. (2020). Health implications of gratitude. In Sweeny, K., Robbins, M. L. & Cohen, L. M. (Eds.), The Wiley encyclopedia of health psychology (pp. 261-268). Wiley-Blackwell. https://doi.org/10.1002/9781119057840.ch75

Lebow, H. I. (2021). How mindfulness and gratitude go hand in hand. PsychCentral. https://psychcentral.com/blog/how-gratitude-and-mindfulness-go-hand-in-hand

Pickut, B. A., et al. (2013). Mindfulness based intervention in Parkinson's disease leads to structural brain changes on MRI. Clinical Neurology and Neurosurgery, 115(12), 2419–2425. https://doi.org/10.1016/j.clineuro.2013.10.002

Therapist Aid. (2017). Gratitude Journal (Worksheet). https://www.therapistaid.com/therapyworksheet/gratitude-journal

Schreiner, I. & Malcolm, J. P. (2008). The benefits of mindfulness meditation: changes in emotional states of depression, anxiety, and stress. Behaviour Change, 25(3), 156–168. https://doi.org/10.1375/bech.25.3.156

Shifren, K. (1996). Individual differences in the perception of optimism and disease severity: A study among individuals with Parkinson's disease. Journal of Behavioral Medicine, 19, 241–271. https://doi.org/10.1007/BF01857768 

This content was published in the October 2021 edition of our monthly support group newsletter, GroupLink. The content was accurate as of this publication date.