Gratitude Fatigue Is Real—Here’s How To Tackle It

Gratitude is a powerful force multiplier. In my previous post, I talked about how cultivating an attitude of gratitude can increase our mental, physical, and emotional well-being.

But sometimes, gratitude can feel hard to come by, especially when you’re dealing with grief, health issues, financial stress, or friction in relationships.

If you’re finding it difficult to tap into your reserves of gratefulness despite the merriment and holiday cheer, you may be experiencing gratitude fatigue.

What Is Gratitude Fatigue?

Gratitude fatigue is a form of emotional exhaustion that comes from internal or external pressure to feel grateful even when doing so feels forced or inauthentic.

People might tell themselves, “I shouldn’t feel this way. I should be grateful because others have it worse,” or believe that allowing themselves to experience difficult emotions like anger, sadness or frustration makes them ungrateful. “This mindset dismisses valid emotions that need to be felt and processed,” says Dr. Breese Annable, a North Carolina-based clinical psychologist.

Constantly forcing yourself to feel thankful can overwhelm your brain, in particular the limbic system and prefrontal cortex that are responsible for emotional processing and decision-making, explains Dr. Mary Poffenroth, biopsychologist and author of Brave New You.

It can also lead to emotional dissonance—a state where your feelings and expressions are at odds. “This internal conflict can result in increased cortisol levels and heightened anxiety, as the person struggles to reconcile their true feelings with imposed gratitude,” says Najamah Davis, a licensed clinical social worker based in New Jersey.

What Does Gratitude Fatigue Look Like

According to psychologist Caitlin Slavens, common signs of gratitude burnout or gratitude fatigue include:

• Emotional numbness: Gratitude no longer feels genuine—you express it because you “should,” not because you mean it.
• Mental exhaustion: Showing gratitude feels like another box to check, not a source of joy or connection.
• Emotional avoidance: When tough feelings come up, you tend to ignore them by listing what you’re grateful for instead of addressing them.
• Resentment: You start resenting things you're “supposed” to be grateful for, as well as those who remind you to “just be thankful.”
• Guilt and shame: You feel pangs of guilt or shame for not feeling thankful enough when real, painful emotions come up.

How To Overcome Gratitude Fatigue

The first step is to recognize that gratitude and difficult emotions can coexist. “You can be grateful while still making room for challenging feelings and experiences,” says Dr. Gabrielle Schreyer-Hoffman, a licensed psychologist specializing in anxiety and eating disorders.

Here are a few more expert-backed strategies for fostering authentic gratitude while honoring your emotional needs:

• Allow space for both the positive and negative: When we ignore negative emotions, they don’t just disappear. “They often amplify to demand our attention, resurface unexpectedly, or leave us feeling shut down and disconnected,” says Dr. Annable. By permitting ourselves to feel the full spectrum of emotional experiences, we allow for more balanced activation of both sympathetic and parasympathetic nervous systems, says Dr. Poffenroth. This helps prevent the overactivation of stress responses while harnessing the benefits of gratitude, she adds.
• Zoom in to the specifics: Illinois-based therapist Katrina Gelazius suggests focusing on small, specific things that genuinely bring you joy instead of being vague or generic. For example, "I’m thankful for the cozy blanket that kept me warm today" can feel more authentic and manageable than “I’m thankful for everything.”
• Find what works best for you: Gratitude looks different for everyone. For some, it could be reciting affirmations or journaling. For others, it could be hugging a loved one or savoring a moment of quiet reflection. “Choose a method that feels authentic and meaningful,” says Dr. Schreyer-Hoffman.
• Balance gratitude with self-compassion: Be kind to yourself when you’re struggling instead of forcing toxic positivity. “It's okay to recognize what's hard and still appreciate small comforts,” says Gelazius. For example: "This week has been tough, but I’m grateful for the support of my family."
• Take a break: By giving yourself permission to take a break from gratitude when things feel overwhelming, you create space to connect with it more authentically later, says Dr. Annable.
• Don’t be afraid to seek support: Gratitude doesn’t mean pretending everything’s fine. Instead of using it to minimize your struggles, consider sharing what you’re going through with someone who would listen without judgment, suggests Slavens.

Lastly, remember, gratitude isn’t about ignoring the hard stuff. It’s about appreciating what we have, while holding space for what hurts.