Foster appreciation for yourself and others to boost joy.
Gratitude and self-compassion are two of the most powerful practices for emotional well-being. Together, they help shift your mindset from self-criticism to self-understanding, and from scarcity to appreciation.
At the University of Washington, these practices are woven throughout The Whole U’s approach to mental and emotional health. Rooted in research from UW’s Resilience Lab, UW Medicine, and positive psychology experts like Dr. Kristin Neff, gratitude and self-compassion offer tools for navigating stress, building connection and cultivating balance.
The science of gratitude
Gratitude isn’t just about saying “thank you.” It’s about recognizing and savoring what’s good in yourself, others and the world around you.
Gratitude improves mood, strengthens relationships and supports physical health by lowering stress hormones and increasing positive emotion. Studies show that people who practice gratitude sleep better, experience less burnout and feel more connected to others.
Simple gratitude practices, like journaling or expressing appreciation to a colleague, gradually retrain the brain to notice what’s working rather than what’s missing.
The foundations of self-compassion
There are three key pillars of self-compassion:
Self-kindness
Treat yourself with the same care and understanding you’d offer a friend. Instead of harsh self-criticism, respond to mistakes or stress with gentleness and perspective. Self-kindness encourages healthier motivation.
Common humanity
Recognize that struggle is part of being human. Everyone experiences setbacks, self-doubt and imperfection. This awareness builds empathy for yourself and others, replacing isolation with shared connection.
Mindfulness
Notice your emotions and thoughts without exaggeration or suppression. Mindfulness creates space between what happens and how you respond.
Practicing these three elements can lower anxiety and shame, improve self-confidence and strengthen relationships at work and beyond.
Everyday practices to build gratitude and self-compassion
Gratitude journaling
Each day, write down three things you’re grateful for. Over time, this rewires attention toward appreciation and away from comparison.
Express appreciation
Tell a colleague, friend or family member what you value about them. Acknowledging others fosters connection and shared positivity.
Practice self-kindness
When you make a mistake, replace self-criticism with compassion: “I’m learning,” “I had a hard day” or “I can try again tomorrow.” Gentle self-talk builds emotional safety and resilience.
Take mindful breaks
Check in with yourself throughout the day: “How am I feeling right now?” Pausing to notice emotions helps prevent stress buildup and invites kindness back into your routine.
Reflect on meaning and shared humanity
At the end of each week, identify one moment that reminded you of your connection to others like a supportive exchange, a smile or a small success. These moments reinforce belonging and gratitude.
Gratitude and compassion in the workplace
Gratitude and compassion are just as essential at work as they are in life. Recognizing peers, celebrating contributions and extending empathy during stressful times help foster a supportive UW culture.
Kindness and recognition strengthen belonging and morale. When gratitude and compassion become part of the workplace environment, engagement and well-being rise across teams.
Watch and learn
Learn about self-compassion in our Mental Health seminars playlist on YouTube.