The surprising benefits of a gratitude journal for mental health

In our fast-paced lives, it’s easy to get caught up in the negatives – in fact, we’re hardwired for it – which is where a gratitude journal for mental health can come in handy.

Our minds are often focused on what we don’t have, what we need to achieve, or what’s going wrong.

It’s called Negativity Bias and there’s a very good evolutionary reason for it.

It’s no wonder anxiety and depression rates are skyrocketing.

But what if we told you that taking just a few minutes each day to reflect on the things we’re grateful for can have a significant impact on our mental health?

That’s where a gratitude journal comes in.

We’re going to dive into the benefits of practicing gratitude and take the presupposition that gratitude does, indeed, provide benefits.

So, if you would like to explore the evidence behind that, we recommend checking out PositivePsychology.com.

However, in short, by simply writing down a few things you’re thankful for each day, you can start to shift your focus from the negatives to the positives.

And the benefits of gratitude journaling go far beyond just feeling good.

The Science Behind a Gratitude Journal for Mental Health

Research has shown that gratitude journaling can lead to a host of benefits for mental health.

One study found that people who kept a gratitude journal for just two weeks had significantly higher levels of happiness and lower levels of depression compared to those who didn’t.

Another study found that gratitude journaling can even help reduce symptoms of anxiety and improve sleep quality.

And these benefits aren’t just limited to adults; gratitude journaling has been shown to improve emotional wellbeing in children as well.

So how exactly does gratitude journaling improve mental health?

By focusing on the positives, we’re able to reframe our thoughts and retrain our brains to look for the good in our lives.

This can lead to increased feelings of positivity and happiness, and can even help us cope with difficult situations.

How to Start Your Own Gratitude Journal

If you’re ready to start reaping the benefits of gratitude journaling for your mental health, well, of course we’d love you to check out Story of My Life Journal, but regardless of the journal you choose, here are some tips to get started:

1. Choose a journal that speaks to you. Whether it’s a beautiful notebook or an app on your phone, find a journaling method that you’ll actually enjoy using.
2. Set aside a few minutes each day to write down things you’re grateful for. It can be as simple as a good cup of coffee or a sunny day.
3. Don’t worry about being perfect. Your gratitude journal is just for you, so don’t stress about writing perfectly crafted entries. Just focus on the things you’re grateful for.
4. Be consistent. Try to write in your gratitude journal every day, even if it’s just for a few minutes.

By incorporating a gratitude journal into your daily routine, you can start to see the benefits for your mental health.

So, what are you waiting for?

Grab a journal and start reflecting on the good things in your life.

References

1. 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. https://doi.org/10.1037/0022-3514.84.2.377
2. Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421. https://doi.org/10.1037/0003-066X.60.5.410
3. Kashdan, T. B., Uswatte, G., & Julian, T. (2006). Gratitude and hedonic and eudaimonic well-being in Vietnam War veterans. Behaviour Research and Therapy, 44(2), 177–199. https://doi.org/10.1016/j.brat.2005.01.005
4. Wood, A. M., Joseph, S., & Maltby, J. (2009). Gratitude predicts psychological well-being above the Big Five facets. Personality and Individual Differences, 46(4), 443–447. https://doi.org/10.1016/j.paid.2008.11.012
5. Yu, H., Chen, M., & Lin, S. (2019). The effects of a gratitude journal on happiness and sleep quality among undergraduate students. Journal of Health Psychology, 24(13), 1750–1760. https://doi.org/10.1177/1359105318755268