Don't Expect Appreciation: Why Giving Thanks at Work is Better for Your Mental Health

We all know the familiar scene: you go the extra mile on a project, help out a colleague in need, or solve a tricky problem for the team, only to be met with silence. No acknowledgment. No thanks. It stings, right? But what if we flipped the script? What if we stopped expecting appreciation and instead made gratitude something we give rather than something we wait to receive? Research shows that giving thanks, especially in the workplace, is not just a nice thing to do—it’s better for your mental health, puts you in control, and helps you lead by example.

It still doesn’t feel good to not receive that well-deserved appreciation, but focusing on what one CAN control is always the way to go.

The Mental Health Boost of Giving Gratitude

When you express gratitude, you’re not just spreading positivity; you’re actively rewiring your brain. Studies have shown that practicing gratitude releases feel-good neurotransmitters like dopamine and serotonin, reducing stress and boosting your overall sense of well-being (Emmons & McCullough, 2003). Giving thanks shifts your focus from what’s lacking in your life (or workplace) to what’s already good. In other words, saying “thank you” isn’t just a kindness to others—it’s self-care.

In the workplace, where stress and pressure often dominate, making gratitude a habit can serve as a buffer against burnout. By focusing on recognizing others’ contributions, you’re giving your mind a break from the constant churn of deadlines, emails, and tasks. It’s like hitting the reset button, even if just for a moment.

Gratitude as a Choice—Not a Reaction

One of the most empowering aspects of gratitude is that it’s something you can control. You can’t always control whether others appreciate your efforts, but you can choose to appreciate theirs. This shift puts the power back in your hands and takes away the frustration that comes from unmet expectations. Why wait for a thank-you that may never come when you can be the one who sets the tone?

In fact, this mindset can create a ripple effect. When you regularly express gratitude, others are more likely to follow suit. It’s a way of leading by example, showing that recognition doesn’t have to be elaborate or formal—a simple “Hey, great job on that presentation” can go a long way.

Leading with Gratitude Sets the Standard

Workplace cultures don’t change overnight, but they do change one action at a time. When you make gratitude a priority, you’re modeling the kind of behavior you want to see in your team or organization. Over time, this can help build a culture where appreciation is the norm, not the exception.

Importantly, giving thanks doesn’t have to wait for monumental achievements. It’s often the small, everyday gestures—like acknowledging a colleague’s quick response to an email or their willingness to cover for you in a meeting—that make the biggest difference. By making gratitude specific and consistent, you show others that no contribution is too small to be noticed.

It’s Better to Give Than to Receive—Here’s Why

Think about the last time someone thanked you. It probably felt great in the moment, but the feeling was fleeting. Now think about the last time you went out of your way to thank someone else. Odds are, you carried that positive feeling with you longer. That’s because expressing gratitude creates a sense of connection and purpose (Algoe, Haidt, & Gable, 2008). You’re not just recognizing someone’s effort—you’re strengthening the fabric of your work relationships.

What’s more, giving thanks often leads to better teamwork and collaboration. When people feel valued, they’re more likely to step up, pitch in, and support each other. By starting the gratitude chain, you’re creating a more cohesive, productive, and enjoyable workplace for everyone—including yourself.

Gratitude Isn’t Transactional—And That’s the Point

One of the biggest traps we fall into is treating gratitude as a transaction: “I’ll thank you if you thank me.” But genuine gratitude isn’t about keeping score. It’s about recognizing and valuing the people around you, regardless of whether they do the same for you. This mindset shift can be liberating. It frees you from resentment and lets you focus on what really matters—building strong, authentic relationships.

A Simple Gratitude Challenge

If you’re ready to take charge of your mental health and workplace vibe, start small. Each day, make it a point to thank at least one person at work. Be specific: instead of saying, “Thanks for your help,” try, “Thanks for staying late to finish that report—it really made a difference.” Notice how it makes you feel, and don’t be surprised if others start to follow your lead.

Final Thoughts: Gratitude as a Superpower

While it’s natural to want appreciation, waiting for it can leave you feeling stuck and frustrated. By focusing on giving thanks, you take control, boost your mental health, and create a positive ripple effect that can transform your workplace. So, the next time you feel unappreciated, try flipping the script. Don’t expect appreciation—give it. You might be surprised by how much better it makes you feel.

References:

• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. Available at: https://doi.org/10.1037/0022-3514.84.2.377
• Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 8(3), 425–439. Available at: https://doi.org/10.1037/1528-3542.8.3.425