For Teachers, Friends, & Others

This is the beauty of gratitude notes. Not only are they a quick and easy way to show your appreciation, but expressing gratitude encourages us to take more notice of the positive aspects of people and situations. In addition, science shows that expressing gratitude can positively affect our well-being.

In this article, we’ll explore the art of writing gratitude notes, their benefits on health and relationships, and offer practical tips for crafting heartfelt messages. We’ll also give lots of gratitude note examples for everything from a kind gesture to expressing appreciation to a long-time supportive friend. These simple notes can leave a lasting impression and foster deeper connections with those who matter most.

Gratitude notes are simply heartfelt thank-you messages. They’re expressions of appreciation for something nice someone did for you, whether it’s a small gesture, a big favor, or words of encouragement. Gratitude notes can be casual and personal, like a quick text or a sticky note left on someone’s desk, or they can be more formal, like a professional thank-you card or a letter. They’re all about acknowledging kindness and making someone feel good for their actions.

This video talks about the importance of being specific when expressing gratitude. Without that element, they can seem a bit mechanical, as though you just went through the motions without giving it much thought.​

Expressing gratitude is associated with numerous physical and mental health benefits (UCLA Health, 2023). One study indicated that writing thank-you notes has strong positive psychological effects for both the sender and the receiver. However, it also showed that we tend to underestimate the notes’ positive effects and overestimate awkward feelings on the part of the receiver (Harvard Medical School, 2021a).

Here’s a breakdown of some key advantages:
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• Improved happiness and mood: Focusing on the positive aspects of life and expressing appreciation can significantly increase feelings of life satisfaction and reduce depression. In one study, people with depression and anxiety who wrote gratitude letters reported significantly better mental health (Brown & Wong, 2017).
• Reduce anxiety: Anxiety is typically triggered by ruminating on past events or worrying about the future. Expressing gratitude can help relieve anxiety by focusing your thoughts on the present (UCLA Health, 2023).
• Reduce stress: When we’re stressed, our body goes into fight-or-flight mode, tensing up and raising our heart rate. But gratitude can counteract this. By focusing on what we’re thankful for, we activate our relaxation response, lowering blood pressure and heart rate to bring on a sense of calm (UCLA Health, 2023).
• Improve sleep: A thankful mindset encourages healthy habits like good diet and exercise, both helpful for sleep. In addition, as mentioned above, gratitude reduces stress and anxiety, which can disrupt sleep. On top of that, feeling grateful before bed promotes positive thoughts, further improving sleep quality (UCLA Health, 2023).
• Greater resilience: By expressing gratitude, we cultivate a sense of appreciation for the good things in our lives. This strengthens our self-worth and allows us to maintain a positive mindset when faced with difficulties (Zainoodin et al., 2021).
• Support heart health: Studies suggest that writing about gratitude can improve cardiovascular health. This is likely a result of reduced depression and better sleep, diet, and exercise that comes with feelings of gratitude (UCLA Health, 2023).
• Enhanced well-being: Because gratitude can lead to better sleep, reduced stress, and a more positive outlook, it contributes to overall feelings of well-being (Sanson & Sansone, 2010; UCLA Health, 2023).
• Strengthened relationships: Gratitude notes foster stronger bonds between people, both personal and professional. One study found that couples who expressed gratitude for their partner felt more positive about the relationship and found it easier to communicate relationship concerns (Harvard Medical School, 2021b).

In general, gratitude notes should be personal and mention the specific thing you are grateful for and why. Be sincere. Let your appreciation shine through your words. Here are some examples of general gratitude notes:
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• I just wanted to take a moment to express my gratitude for your [friendship/support/presence in my life]. You are such a [positive quality] person, and I always appreciate [specific detail].
• I’m so thankful to have you in my life. You always know how to [make me laugh/brighten my day/cheer me up], and I cherish our [friendship/bond].
• I just wanted to take a moment to express my gratitude for everything you do. Your kindness, support, and positive energy make such a difference in my life. Thank you for being an amazing [friend/family member/colleague].”
• I just wanted to take a moment to say how much I appreciate you. You always [mention something specific you appreciate about them] and it means a lot to me.

Writing a gratitude note to a teacher shows appreciation for their hard work and can brighten their day. It also helps you reflect on what you learned and strengthens the bond between you and your teacher.
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• I wanted to express my deep gratitude for your guidance and support. Your wisdom and encouragement have helped me grow and achieve more than I thought possible. Thank you for being an inspiration and making a positive impact on my life.
• Thank you for being a great teacher! Your [positive quality] helped me understand [subject]. I especially appreciate [specific help]. You inspired me to [what you learned or how they motivated you]. Thank you!
• I wanted to express my sincere gratitude for your outstanding teaching and mentorship. Your dedication to your students’ success is evident in everything you do, and I feel incredibly fortunate to have had you as my teacher. Thank you for your patience, encouragement, and for always believing in me. Your passion for education is inspiring, and I am grateful for the knowledge and skills you’ve imparted to me.
• As the school year comes to a close, I wanted to express my heartfelt gratitude for all that you’ve done. Your patience, understanding, and encouragement have made a significant difference in my academic journey. Thank you for pushing me to do my best, for believing in me when I doubted myself, and for your unwavering support. You are not just a teacher but a mentor I deeply respect and appreciate.

Modify your simple “Happy Birthday” message by adding something meaningful and heartfelt:
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• On your special day, I want to express my deepest gratitude for your presence in my life. Your kindness, love, and support mean the world to me. Happy birthday!
• Wishing you a fantastic birthday filled with joy and happiness! I’m incredibly grateful for all the wonderful memories we’ve shared and look forward to creating many more together.
• Happy birthday to someone who makes the world a better place just by being in it. Your generosity and compassion touch so many lives, including mine. Thank you for everything.
• On your special day, I want to say thank you for all the times you’ve stood by me, supported me, and believed in me. Your friendship is a gift I cherish every day. Happy birthday!

Taking a moment to write gratitude notes to friends deepens your connection. It shows you appreciate their kindness and makes them feel valued, strengthening the friendship.
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• I’m so grateful for your friendship. You’re always there for me, no matter what. Thank you for being such a wonderful friend!
• Your kindness and support mean the world to me. I feel so lucky to have you in my life.
• Just wanted to take a moment to say how much I appreciate your friendship. You always know how to make me laugh and feel better.
• Thank you for being such a wonderful friend. Your kindness, loyalty, and sense of humor bring so much joy to my life.
• Thank you for always being so honest with me. I value your opinion and insights.

A gratitude note to your boss shows appreciation for their support and strengthens your working relationship. It’s a thoughtful way to acknowledge their support, guidance, or even a specific opportunity they provided you.
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• Thank you for being such a great leader. Your vision and guidance make coming to work a positive experience.
• I truly appreciate your support and encouragement. It makes a big difference in my work.
• I’m grateful to have a boss who believes in me and pushes me to grow.
• Your leadership style is truly inspiring. I appreciate your ability to motivate and empower the team.
• Thank you for giving me the opportunity to work on [project name]. I learned so much from the experience.
• I really appreciate your willingness to listen empathically and offer feedback on [topic]. Your insights were invaluable.

In the professional world, you’ll want to be a bit more formal. A well-written professional gratitude note can go a long way in building relationships and fostering a positive work environment. Here are some guidelines to help:

General Structure:
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• Salutation: Use a formal salutation like “Dear [Name],” or “To Whom It May Concern,” if the recipient is unknown.
• Expression of Gratitude: Clearly state what you’re thanking the person for. Be specific! Mention a particular task, their help with a project, or their mentorship.
• Impact of their Action: Briefly explain how their contribution made a positive difference. Did it improve a project outcome, make your work easier, or help you learn something new?
• Closing: Thank them again and end with a professional closing like “Sincerely,” or “Best regards,” followed by your name.

Professional Gratitude Note Examples:
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• Thanking a colleague for their help: I really appreciate your willingness to help me with the [project name] report. Your insights on [specific area] were invaluable, and I couldn’t have finished it without your support.
• Thanking your manager for a positive performance review: Thank you for taking the time to provide such a thoughtful performance review. I appreciate your recognition of my work on [project name] and your feedback on how I can continue to grow in my role.
• Thanking a client for their business: We are grateful for the opportunity to work with you on [project name]. Your trust and collaboration were instrumental in achieving a successful outcome.
• Gratitude Note for a Job Opportunity: Dear [Employer’s Name], I am writing to express my sincere gratitude for the opportunity to join [Company Name]. I am excited about the chance to contribute to the team and grow professionally. Thank you for believing in my skills and potential.

Writing a gratitude note after an interview is important because it shows professionalism, sincerity, and appreciation for the opportunity. It also leaves a positive impression on the interviewer, potentially setting you apart and increasing your chances of being remembered and considered for the position. Here’s an example:

Dear [Interviewer Name]

Thank you so much for taking the time to speak with me today about the [Job Title] position. I enjoyed learning more about the role and the team at [Company Name]. 

[Mention something specific you learned or discussed in the interview].

I am very interested in the opportunity and believe my skills and experience would be a valuable asset to your team.

Thank you again for your time and consideration. I look forward to hearing from you soon.​

Thank you to everyone who submitted your responses to this activity! We can now share some insights from our community.

• The majority of people were grateful for a parent. Others were grateful for their romantic partner or a good friend.
• People were most grateful for kindness, generosity, and selflessness.
• People were also grateful for the little stuff, like someone making them tea or just “being there”.

What can we learn from your responses? Well, it’s clear that strong relationships are built on kindness and generosity. So we can benefit our well-being by building these skills.

• Brown, J., & Wong, J. (2017, June 7). How gratitude changes you and your brain. Greater Good. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain 
• Harvard Medical School. (2021a, February 15). Writing a thank-you note is more powerful than you think. Harvard Health. https://www.health.harvard.edu/mind-and-mood/writing-a-thank-you-note-is-more-powerful-than-you-think 
• Harvard Medical School. (2021b, August 14). Giving thanks can make you happier. Harvard Health. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier 
• UCLA Health. (2023, March 22). Health benefits of Gratitude. https://www.uclahealth.org/news/health-benefits-gratitude 
• Zainoodin, N. N., Hutasuhut, I. J., Bakar, M. A. A., & Wardhani, N. (2021). Gratitude and its relationship to resilience and academic performance among university students. Journal of Cognitive Sciences and Human Development, 7(2), 145-158.