Research shows that the practice of looking at life with gratitude in a positive way decreases depression and anxiety as well as loneliness, envy and anger (1). Also, developing a grateful disposition supports feelings of inadequacy.
People who are grateful are more kind and compassionate to themselves and are more resilient (2). In addition, gratitude positively impacts relationships at home and at work.
Perhaps you’ve heard that journaling is one way to cultivate gratitude? Gratitude journaling can be described as a regular writing practice geared toward naming things in which one is grateful for, including people, events or ideas. People are enthusiastic about this easy practice because it’s enjoyable, a positive way to recall good memories and it provides long-term shifts in life satisfaction (3).
To get started, grab a pen and paper or open up a document on your computer. Get quiet and feel into your body. Start writing or typing anything that comes to mind for which you are grateful – big or little. The goal is to remember events, experiences, people or things that support the good emotions.
It’s best to write regularly in your gratitude journal. Feel free to take as much time as needed. Greater Good in Action recommends 15 minutes about three times per week (4). You can find additional tips on gratitude journaling at Greater Good in Action here. References
Skrzelinska, J. & Ferreira, J.A. (2022). Gratitude: the state of art. British Journal of Guidance & Counselling, 50(2), 290-302. https://doi.org/10.1080/03069885.2020.1789553
Petrocchi, N., & Couyoumdjian, A. (2016). The impact of gratitude on depression and anxiety: the mediating role of criticizing, attacking, and reassuring the self. Self and Identity, 15(2), 191-205.
Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., ... & Worthington Jr., E. L. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. Journal of counseling psychology, 63(1), 20.
Greater Good in Action (2 August, 2023). Gratitude Journal. https://ggia.berkeley.edu/practice/gratitude_journal