“What made me feel good today?”… This simple question could have more impact on health than we imagine. A new analysis led by researchers at the University of Illinois at Urbana-Champaign, published in the journal Cardiology Clinicsshows that certain positive psychology practices – such as the gratitude journal, optimism exercises or mindfulness meditation – are associated with an improvement in several markers of cardiovascular risk.
Visible benefits after 8 to 12 weeks
The researchers screened 18 randomized controlled clinical trials, the highest level of scientific evidence, conducted on patients suffering from cardiovascular disease or presenting significant risk factors such as uncontrolled hypertension.
One of the big lessons from this meta-analysis concerns regularity. The clearest effects appeared in programs followed for at least eight to twelve weeks.
Among the improvements observed:
- A drop in blood pressure;
- A reduction in certain inflammatory markers;
- An improvement in heart rate variability;
- Better compliance with treatments;
- More physical activity every day.
In several trials of hypertensive or cardiac patients, systolic blood pressure decreased by 4 to 8 points using mindfulness or spirituality programs.
Other work included in the analysis also shows a reduction in inflammatory biomarkers such as hs-CRP, IL-6 or fibrinogen after optimism or gratitude exercises in cardiac patients.
Why does the mind act on tension?
For Dr. Gérald Kierzek, emergency physician and medical director of True Medical, these results are not so surprising.
“The gratitude notebook is a positive psychology tool where you write down 2 to 5 things daily for which you are grateful”, he explains.
According to him, several plausible biological mechanisms can explain these cardiovascular effects.
Gratitude would first act as a “buffer” against chronic stress, known to promote hypertension. It would also help activate the parasympathetic nervous system, the body’s “calming” system, which slows the heart rate and promotes recovery.
The doctor also mentions:
- Better recovery after stress;
- A reduction in anxiety;
- Improved sleep;
- A reduction in chronic inflammation;
- Behaviors more favorable to health, such as physical activity or taking better treatments.
But be careful:This never replaces antihypertensive treatment or healthy-dietary measures.”
insists our expert.
“Gratitude re-educates our attention“
For therapist and author Anya Tsai, who devoted an entire chapter to this practice in her book “The gold of our scars”the gratitude journal acts above all on the way we direct our attention.
“We tend to believe that it is a forced positive thought. But for me, it is above all a training of attention towards our own resources” she explains.
According to her, after an ordeal or in periods of chronic stress, the brain often remains focused on danger, fears or ruminations. Writing down a few positive things every day helps you “come back to the present”.
“The gratitude journal allows you to identify what, during the day, was a support, a resource or a moment of internal security.”
She also emphasizes an essential point: gratitude does not consist of denying difficulties. “Gratitude does not eliminate suffering. But it prevents it from becoming the only interior landscape.” Work that can, over time, soothe us and refocus us.
How to practice concretely?
No need for long complicated exercises. Experts simply recommend taking a few minutes each evening to write down one to three positive things you experienced during the day.
It can be a moment of calm, a pleasant discussion, a enjoyed meal, a laugh, a moment spent in nature.
“They are not necessarily spectacular things. Often, they are small, simple things that we no longer notice”underlines Anya Tsai. The key is to put in the work every day.
A promising track, but still young
The authors of the meta-analysis, however, remain cautious. Many studies were based on small groups of participants and long-term follow-ups are still limited.
Another important limitation: the majority of trials were carried out in Western populations, often quite socially homogeneous.
For researchers, these results nevertheless remain sufficiently encouraging to consider positive psychology as a potential complement in cardiovascular prevention.
Not a miracle cure, then. But perhaps a simple habit capable, in its own way, of also helping the heart to breathe a little. And that just requires a notebook and a pen.