Gratitude Journaling

Gratitude journaling in the morning is a powerful practice that can help you start each day with a deeper appreciation for life. It is based on the idea that by taking a few moments to express gratitude for the people, experiences, and things in your life, you can shift your mindset from a negative one to a more positive and appreciative realistic perspective.

Research suggests that practicing gratitude on a regular basis can have a positive impact on both your mental and physical well-being. Studies have found that people who regularly express gratitude experience greater levels of happiness, increased energy levels, improved sleep quality, and more meaningful relationships.

There has been growing interest in the science of gratitude in the last few years. Researchers have found that gratitude journaling can positively affect our mental and physical health. Additionally, research has linked gratitude to increased altruism, resiliency, enhanced self-esteem, and the ability to cope better with stress (Vieselmeyer et al., 2017, pp. 62-69). If you're looking to start a morning gratitude journal, try writing down three to five things that you're grateful for each morning. Research suggests that writing down your gratitude is more effective than simply thinking about it; it is essential that you make it a habit to write down your thoughts. ,

Gratitude journaling is a great way to combat automatic negative thinking styles. It helps to shift your focus away from negative thoughts and instead focus on the positive aspects of your life. By writing down the things that you are grateful for in a journal, you can remind yourself of all of the good in your life and help to reduce the impact of any negative thoughts. Gratitude journaling can also help to develop a more optimistic outlook which can be beneficial in combating any automatic negative thinking styles. In this blog post, we will explore the science behind gratitude journaling and how it can benefit our overall well-being.

What is gratitude journaling and how does it work?

Gratitude journaling is a practice of writing down what you are grateful for in an effort to, increase appreciation and mental well-being. It involves taking time at the end of the day - or even just a few moments throughout the day - to write down specific things that you are grateful for, such as details of something that happened during the day, unique qualities of people in your life, positive aspects of your environment and so on.

The goal is to help you appreciate the good in your life, from the pleasant moments to valuable relationships and everything in between. Keeping track of appreciation can also be beneficial on days when feeling overwhelmed because it helps put things into perspective. Gratitude journaling is simple yet powerful and can add real value to someone's daily routine.

How can gratitude journaling positively impact your mental health?

Writing in a gratitude journal can be an incredibly powerful tool for positively impacting our mental health. Research has found that expressing verbal and written gratitude not only makes us feel noticeably happier but also helps to rewire our brains and eliminate negative thought patterns. Studies show that writing down the everyday things we are thankful for helps to combat anxiety, depression, and other issues with mental well-being; by consciously recognizing what is going well in life we can shift our focus away from material possessions and unconsciously train ourselves to pay more attention to our accomplishments (Linberg, 2017).

Additionally, writing regularly in a gratitude journal increases feelings of joy, reduces stress hormones, strengthens the immune system, and encourages proactive behavior – making it a unique resource for maintaining a healthy mindset. When our thoughts drift towards the negative, cortisol levels surge in our system. On the contrary, when we focus on positive things and experiences, dopamine is released into our bodies and brings us joy (Carter, 2009).

Gratitude journaling helps break the patterns of automatic negative thoughts by first challenging whether the thought is true or helpful, and second, by breaking the chain of biased automatic negative thoughts by introducing a routine systematic pattern of positive thinking on a daily basis. Third, if your automatic thoughts become overwhelming, will have a journal of evidence of positive things that are happening in your life presently to help you recognize the automatic thought fallacy so you are able to confidently reframe your thought or unhealthy thinking style based on real data.

Once we have changed our automatic thinking styles to be more positive it will help us to better reframe our negative experiences and see them as opportunities for growth. By learning to reframe our negative thoughts, we can also foster a sense of contentment that allows us to be more present in the moment – grateful for what is rather than worrying about what could be. Helping us to move from being in a constant state of survival to one of joy and contentment.

How to start your own gratitude journal to combat negative thinking

Starting a gratitude journal is a great way to combat negative thinking. Taking time each day to remind yourself of the things you're thankful for in life can help cultivate feelings of optimism and well-being. To start your own gratitude journal, begin by creating an outline in which you document three things you are truly grateful for each day. Doing this not only helps shift your focus from any thoughts or worries that may be clouding your judgment, but it also serves as a reminder of all that you have to be thankful for.

To make it easier to remember and stick to this habit, aim to complete your journal at the same time each day so that it becomes second nature. While the items on your list will likely vary from day to day, taking the time to pause and recognize how lucky you are can provide a sense of perspective and allow negativity to fall away.

Here is a list few gratitude journal prompts to help you get started:

• A moment of joy or peace you experienced today.

• An unexpected surprise that made your day brighter.

• A person who lifted your spirits in some way.

• Something you are proud of yourself for achieving.

• A relationship that is special to you and why.

• Nature, something you particularly appreciate about it.

• A moment of beauty, something you found to be beautiful today.

• A situation that could have been difficult but wasn’t because of your positive attitude.

• Something from your past that has positively shaped who you are now.

• An experience in which you learned something new.

• Something that made you laugh today.

• An act of kindness, something someone did for you or something you did for another person.

• Something I am better at today than I was a year ago?

• What I learned today that will help me grow tomorrow?

• What opportunities do I currently have that I am grateful for?

• What physical abilities do I have now that I take for granted each day?

By taking the time to document what we are thankful for on a daily basis, we can foster an attitude of gratitude in our lives and open ourselves up to greater joy and positivity, even during times of difficulty. Gratitude journaling is a powerful tool for transforming our thoughts and outlook on life, but it can only be effective if we make the commitment to engage in this practice regularly. So take some time each day to pause, appreciate what you have, write down exactly what you are grateful for – and watch your perspective transform.

How to use gratitude journaling to combat negative thinking patterns

Gratitude journaling is an effective tool to combat negative thinking patterns. When practiced regularly, it can help individuals be more mindful and focus their attention on the positive aspects of their life. Gratitude journaling involves taking time each day to write down what you are thankful for or situations where you have experienced joy. It allows us to deliberately practice reflecting on things that make us feel content and grateful for what we already have in our lives, rather than fixate solely on areas where we may feel we are lacking.

Through this intentional practice, individuals can reframe how they perceive their lives and become more resilient to negative thinking patterns. If you find yourself stuck in negative thought patterns, may be helpful to talk and process those thoughts with the help of a Licensed Professional Counselor. The combination of gratitude journaling and counseling can help you to make meaningful changes needed in your lives. As Sonja Lyubomirsky, Ph.D., author, happiness researcher, and professor at the University of California, Riverside, explains, our life experiences are produced by what we direct our attention to.

The benefits of gratitude journaling - why research says you should give it a try

Understanding the benefits of gratitude journaling is key to increasing our well-being, as science shows us that it can help us move past unhealthy thinking styles and automatic negative thoughts. It has been studied extensively in recent years due to its potential for improving mental health. Studies show that by keeping a gratitude journal, we can reduce the time spent stuck in unhealthy mindsets (Wong and Brown, 2017).

Focusing on what brings us joy forces us to appreciate those moments and look at life with a sense of optimism and appreciation, allowing us to break away from the spiral of our darker thoughts. This is why jotting down moments of thankfulness is a critical part of breaking out unhealthy thought patterns!

Not only can it help us break away from unhealthy thoughts and behaviors, but gratitude journaling can also play an important role in improving physical health. Research shows that individuals who practice gratitude journaling experience lower levels of stress hormones, increased feelings of joy and satisfaction, improved sleep quality, strengthened immune system functioning, and increased proactive behavior (Wood et al., 2009, p. 43-48). It's no wonder that so many wellness professionals and mental health advocates encourage individuals to practice gratitude journaling daily.

The Takeaway

In summary, gratitude journaling is an effective tool for combating negative thinking. Taking the time to recognize what we are thankful for allows us to reframe our perception of life and be more mindful of the positive aspects of our lives. Regularly practicing gratitude journaling can also benefit physical health, such as improved sleep quality and strengthened immune system functioning (Sood, 2009; Emmons, 2010). For these reasons and more, it is an activity that everyone should consider incorporating into their daily routine. If your automatic negative thoughts are something you struggle with on a regular basis, counseling can be a beneficial resource. Counselors can provide guidance and support as you change your thinking patterns and develop healthier coping mechanisms.

By adopting a gratitude mindset, we can develop greater awareness of our thoughts and feelings, enabling us to make more mindful choices that support our mental well-being. This, in turn, provides an overall sense of purpose, helps to reduce stress, and increases satisfaction with our lives. Additionally, recognizing the good things in life helps us cultivate a sense of hope and optimism which can have a positive ripple effect on our relationships, work, and overall sense of purpose. So if you want to combat negative thinking, start your gratitude journal today!

About the Author:

Jennifer L. Hillier, M.A. LPC is a Licensed Professional Counselor in the state of Texas. Telehealth licensing in the states of Florida, and Vermont. Completed Master's degree in Counseling and Guidance at Texas A&M University in 2012. To learn more, visit jenniferlhillier.com/about. Owner and director of Mending Hearts Counseling which provides a "match me with a therapist" referral service that is helpful for individuals looking to work with a counselor specializing in trauma. To learn more visit mending-hearts.com.

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Carter, R. M. (2009). Activation in the VTA and nucleus accumbent increases in anticipation of both gains and losses. Frontiers in Behavioral Neuroscience, 3. https://doi.org/10.3389/neuro.08.021.2009

Lindberg, E. (2019, November 26). Research from USC experts shows link between gratitude and health. USC News. Retrieved December 18, 2020.

Sood, A. (2009). The Mayo Clinic handbook for happiness: A four-step plan for resilient living. Da Capo Lifelong Books.

Sonja Lyubomirsky, Ph.D., author, happiness researcher, and professor at the University of California, Riverside. Lyubomirsky S. (2021). Quote taken from a personal interview was given to Psych Central "Rewiring Your Brain for Positivity with Mature Gratitude" by Andrea Rice on November 23, 2001.

Vieselmeyer, J., Holguin, J., & Mezulis, A. (2017). The role of resilience and gratitude in posttraumatic stress and growth following a campus shooting. Psychological Trauma: Theory, Research, Practice, and Policy, 9(1), 62-69. https://doi.org/10.1037/tra0000149

Wallen, D. (2013, November 29). 7 reasons why materialistic stuff doesn’t lead to happiness. Lifehack. Retrieved December 17, 2020.

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

Wong, J. & Brown, J. (2017 June 6). How gratitude changes you and your brain. Greater Good Magazine. Retrieved May 21, 2019, from https://greatergood.berkeley.edu/article/item/ how_gratitude_changes_you_and_your_brain