Gratitude as a Nervous System Strategy for High Performers
High-performing people rarely burn out overnight.
It happens gradually. Stress becomes constant. Constant becomes overwhelm. Overwhelm becomes depletion. And depletion, left unchecked, can quietly slide toward burnout, low mood, and even depression.
Most of the people I work with do not struggle because they lack resilience. They struggle because they are capable, driven, and responsible.
You carry a lot. And you carry it well. Until your nervous system says otherwise.
On a personal note, when I notice my central nervous system getting taxed or feeling stressed day in and day out, I do not wait for a crisis. I lean into gratitude at the end of my day to help me wind down. That quick gratitude audit has become essential for my sleep and recovery.
It is simple. But it is powerful, and I recommend it to anyone managing a busy life and workload.
I’ve recently shared gratitude strategies with high-performing professionals, including doctors, lawyers, entrepreneurs, and accountants. In those presentations and conversations, I reinforced that gratitude must be felt. Treating it as a mental checkbox does not achieve the physiological changes we all need.
Gratitude is not toxic positivity. It is nervous system regulation.
When we are chronically stressed, our sympathetic nervous system remains activated. Heart rate stays elevated. Muscles hold tension. Cortisol circulates longer than it should. Over time, this sustained activation increases risk for burnout and depressive symptoms.
Research supports gratitude as a protective factor. A 2015 study published in The Journal of Consulting and Clinical Psychology found that gratitude is associated with lower stress and depression, and greater psychological well-being (Cheng et al., 2019). Gratitude practices have also been shown to improve sleep quality and duration, partly by reducing pre-sleep cognitive arousal (Wood et al., 2009, foundational study). A 2019 review in The Journal of Positive Psychology highlighted gratitude’s role in emotional regulation and resilience by influencing attention and cognitive reframing (Jans-Beken et al., 2019).
What does this mean practically?
Gratitude shifts attention. It does not deny stress. It helps put it in perspective.
Most high performers train themselves to scan for problems. That vigilance helps build success. It also keeps the nervous system primed for action. Gratitude gently trains the brain to notice safety, what’s there vs. what’s not, and the internal resources that support stress management.
That shift helps the nervous system shift from sympathetic (prepared for action) to parasympathetic (a state of calm/homeostasis), which is essential for healthier sleep, digestion, and emotional balance.
I often hear people say, “But my stress is real.” Of course it is.
Some people justify their stress by saying, “It primes me for action.” Which may be true.
The goal is not to minimize legitimate pressure. The goal is to prevent stress from becoming your entire lens and straining your nervous system to its breaking point.
Here are two tangible practices I recommend.
1. The Three-Thing Gratitude Audit
At the end of your day, identify one to three small, specific things you are genuinely grateful for.
Small is key.
Not “I am grateful for my career.”
Instead, “I am grateful for the 10-minute walk between meetings.”
Or, “I am grateful that my colleague handled that call professionally.”
Or, “I am grateful my body carried me through a full day.”
Let your nervous system actually feel the moment for 10 to 20 seconds. This is not a mental checkbox; it’s heartfelt mindfulness. It is a physiological cue of safety.
Consistency matters more than intensity. A simple thank you, thank you, thank you goes a long way.
2. Stress in Perspective
When stress feels heavy, ask:
“What is still working right now?”
Even in demanding seasons, there are anchors. Health. Relationships. Competence. Resources. Progress. This does not erase difficulty. It prevents it from being your only focus.
Burnout often grows from the story that “everything is too much.” Gratitude introduces a different perspective. Some things are hard, but not everything is broken.
Over time, this lens protects against the negativity and an untethered focus that contribute to overwhelm, burnout, and depressive spirals.
Final Reflection
If you are a high-performing person or life has just become “too much” lately, here is the reality. Your capacity is a strength. But your nervous system still has limits. Recovery is not optional. It is strategic.
Gratitude is one of the simplest recovery tools available. It costs nothing. It requires minutes. And when practiced intentionally, it supports sleep, resilience, and perspective.
If you notice your stress accumulating, do not wait until you feel burned out. Start tonight.
Three small things.
Take intentional breaths.
Achieve nervous system recalibration.
Thank you for being part of this community and for continuing to prioritize not just performance, but well-being. That commitment matters more than you know.
I hope this helps.
With gratitude,
Mike Shaw
Do you know someone who needs support?
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Connect directly at mike.s@gratushealth.com.
And please grab a copy of Never Part of The Plan if you haven’t already!
Thanks for being part of my community. I’m thankful for the meaningful changes I’m helping people make with GratusHealth.com.
Resources:
Cheng, S. T., Tsui, P. K., & Lam, J. H. (2015). Improving mental health in health care practitioners: randomized controlled trial of a gratitude intervention. Journal of consulting and clinical psychology, 83(1), 177–186. https://doi.org/10.1037/a0037895
Jans-Beken, L., Jacobs, N., Mayke, J., & Peeters, S. (2019). Gratitude and health: An updated review. The Journal of Positive Psychology. 1-40. https://doi.org/10.1080/17439760.2019.1651888
Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of psychosomatic research, 66(1), 43–48. https://doi.org/10.1016/j.jpsychores.2008.09.002
