Agency, Gratitude, and the Foundations of Mental Well-being

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By Coach Mel

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In recent years, there has been increasing discussion around happiness and what truly sustains our mental health—especially within the fitness and wellness communities. While we often associate mood improvement with physical activities such as CrossFit, running, yoga, or time outdoors, the science of well-being consistently points to two deeper psychological cornerstones: agency and gratitude.

This blog summarizes key findings from recent research (including this Medium article) and insights from Dr. Paul Conti’s work on mental health. Together, these sources help us understand how these two qualities interact—and why cultivating both may be essential for a resilient, fulfilling life.

Defining the Terms

Agency

Agency refers to a person’s sense of autonomy or self-determination—the belief that we are capable of making choices aligned with our values and that those choices can influence outcomes in our lives. When someone has a strong sense of agency, they feel empowered to take action, even in the face of adversity.

Gratitude

Gratitude is the cognitive and emotional process of recognizing and appreciating the positive aspects of life—whether external (people, opportunities, moments) or internal (personal strengths, growth, resilience). It is not passive optimism, but rather an active acknowledgment of goodness, even amid imperfection.

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The Synergy Between Agency and Gratitude

Although distinct, agency and gratitude are not isolated traits. In fact, emerging psychological research and anecdotal evidence suggest that they reinforce one another in meaningful ways.

Agency → Gratitude

When individuals feel in control of their decisions and life direction, they are more likely to create environments that foster gratitude. Consider the following examples:

• Choosing to volunteer or support others can generate appreciation for one’s own capacity to contribute meaningfully.
• Setting and pursuing personally meaningful goals often brings about gratitude for the journey—not just the outcome.
• Making time for intentional self-care allows individuals to access a mindset where gratitude can more naturally arise.
• Seeking help or support—an expression of agency—often leads to gratitude for those willing to show up for us.

Gratitude → Agency

Likewise, gratitude can enhance one’s sense of control and purpose:

• Practicing gratitude often leads to a more proactive and optimistic mindset, increasing motivation to make positive changes.
• People who express gratitude report greater self-efficacy—the belief that they can navigate life’s challenges.
• Gratitude encourages community engagement and giving back, reinforcing a sense of meaning and influence.
• It can support a resilient perspective, making it easier to see obstacles as part of the process rather than insurmountable barriers.

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Practical Application in a Fitness Context

In a gym setting like Trident, we regularly see how these dynamics play out—whether someone is overcoming injury, returning after time away, or simply navigating life’s stressors.

• Agency might look like choosing the version of a workout that suits your body today, rather than pushing through for the sake of ego.
• Gratitude might look like thanking your body for what it could do, even if it wasn’t a PR day.
• The two combined might look like adjusting your training plan to align with life circumstances—while still showing up with intention and appreciation.

In other words, you don’t need to be perfect—you need to be engaged and aware. That’s where growth happens.

A Final Reflection

Mental health is deeply nuanced. It is influenced by biology, environment, relationships, and more. However, agency and gratitude remain consistent across research as two vital building blocks for well-being. When we develop these capacities—through movement, reflection, community, and intentional living—we create the foundation for not only better mental health, but also a more meaningful life.

“Agency gives us the power to act; gratitude reminds us why it matters.”

At Trident, our goal is not only to help you move well, but to support your whole-person wellness. These practices—like strength—are cultivated over time. And just like with strength, you don’t have to do it alone.

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