The Transformative Power of Gratitude Journaling
It is not JOY that makes us grateful, it is GRATITUDE that makes us JOYFUL.
~Anonymous
In this fast-paced world filled with daily stressors and challenges, it is easy to get bogged with the mundane. Never-ending responsibilities and to-do lists can rob us of precious moments of joy and contentment. Anxiety, depression, and loneliness are more common than ever and a direct contributor to poor health outcomes. One way to combat negative emotions is to cultivate JOY and the best way to cultivate joy is to practice GRATITUTE. One astoundingly effective way to do this is through the practice of Gratitude Journaling. By dedicating a few moments each day to reflect on and express gratitude for the positive aspects of life, you can unlock a multitude of benefits that contribute to your overall wellbeing.
Gratitude not only has a profound impact on our emotional well-being but also influences our physiological health. Research has shown that practicing gratitude has been linked to a decreased stress response. Experiencing this positive emotion activated the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. The emotion of gratitude signals the body that you are safe which leads to a decrease in the production of stress hormones like cortisol. A gratitude practice has also been shown to release the hormone oxytocin which lowers blood pressure and promotes heart health.
But one of the greatest benefits of keeping a gratitude journal is that it encourages a mental shift from negativity, defeat, and overwhelm to one of abundance and positivity. It trains the mind to search for and appreciate the good, no matter how small or seemingly insignificant. This sort of thinking takes practice to become natural but with repetition, the brain can be retrained and we can transform the way we perceive the world around us. It allows us to find beauty everywhere, even in the face of adversity. It promotes emotional and mental resilience in a way that can be truly life changing. Gratitude is also knowns to trigger the release of the neurotransmitters dopamine and serotonin which are in charge of the pleasure centers of the brain and result in happiness and well-being. It is nearly impossible to be anxious or depressed when in a gratitude mindset.
Gratitude journaling can be done in a variety of ways. There is no right or wrong way to practice so try out different methods and see what feels best to you. Whether it’s formally writing in a journal, using an app or the notes section of your phone, or just texting a friend of loved one, committing to a practice for 30 days is the way to get started. Try the simple exercise below and be prepared for amazing things:
Taking a moment for gratitude:
Find a quiet space to sit and think. Try sipping a cup of herbal tea or maybe with your morning coffee.
Take 3 deep, cleansing breaths.
Think of something you are grateful for in this moment. It can be big or small. And, in fact, I encourage you to focus on a small thing that perhaps would have gone unnoticed otherwise.
Close your eyes and let that feeling settle over you. Think about that thing you are grateful for. Why did you choose it today? What is special about it? What brings you joy about it? What feelings does it evoke? What memories come to mind? Just sit with that feeling of gratitude for a few minutes, letting is wash over you.
Write what you are grateful for down in a journal.
Close your practice with a deep breath and thank the Universe/God for the opportunity to give thanks.
Gratitude journaling is a simple yet transformative practice that holds numerous benefits for anyone seeking to cultivate a sense of well-being, happiness, and personal growth. By regularly expressing gratitude in a journal, you can shift your perspective towards positivity, strengthen relationships, and foster self-awareness and growth. In an era dominated by hustle and bustle, I encourage you to take a few moments each day to reflect on the blessings in your life. It can have a profound and lasting impact on your overall happiness. So, let’s embrace the practice of gratitude journaling and unlock its transformative power.
*Parts of this article were written with the assistance of Chat GPT
