You know that feeling that life is dragging you down? Feeling stressed and overwhelmed as the days fly by? It's easy to lose track of what we can be grateful for every day , even for seemingly small things like the warmth of the sun on our skin, moments spent with loved ones, or waking up in a warm bed.
What if there was a simple way to change your outlook on the world, feel happier and rediscover the good in every day, even in difficult times?
And that's when practicing gratitude comes into play . Think of it as training your brain to focus on the positive aspects of life. Learning to notice the little things that give our life meaning. You will discover an abundance of small joys that can energize you throughout the day.
In this post, we'll look at why gratitude journaling is such an effective tool for improving your mental health, how to start a gratitude journal, and some examples to inspire you.
What is gratitude?
Gratitude is based on appreciating the positive aspects of life, and is a key part of our well-being and self-development. Imagine turning everyday moments into treasures. You feel that you are filled with joy just from the simple fact that the sun is shining or from the smile you exchange with someone close to you.
It takes little to achieve gratitude. To slow down, look around and appreciate the things we often take for granted like home, food, clean water, friendship, a loving family and even the privilege of internet access.
By practicing gratitude, we develop the art of stopping and reflecting on the nice things in life, no matter how small they may seem. Gratitude helps us find joy in everyday moments and appreciate what we already have in life.
More than one study proves that practicing gratitude is one of the fundamental pillars of mental well-being, leading us to appreciate what is truly important. And you know what the best part is? It's very easy to practice with a gratitude journal.
What is a gratitude journal?
A gratitude journal is a simple tool that allows us to begin to perceive the world through different eyes, and thanks to this, it brings us more joy and satisfaction in life. It is a personal diary created consciously in which you record the moments, things and people for which you are grateful.
You write specific things, events or experiences in your diary. It can be simple things like meeting a friend, a good cup of tea, a book to read or a sweater to keep you warm. You can also record small acts of kindness or anything that brings you joy. There is no need to limit yourself in any way. It will help you figure out what is really important to you in life.
What is the purpose of a gratitude journal?
By journaling regularly, you will begin to experience the positive effects of practicing gratitude , such as improving your mental well-being, outlook on life, and overall inner satisfaction.
Your mindset will change and you will become more receptive to the beauty and abundance that surrounds you in life. You may also begin to feel the stress and anxiety in your life slowly recede and be replaced by a sense of peace and contentment .
It's just about thinking and realizing that even on hard days there is always something to be thankful for. The more you practice gratitude, the more you'll find that life seems richer, relationships stronger, and all challenges much more manageable.
What science tells us about practicing gratitude
It is a common misconception that practicing gratitude is considered a spiritual or esoteric technique, but the truth is that it is a method that has a solid foundation in scientific research and psychological principles.
More and more scientific research shows that the regular practice of gratitude can have a profound effect on our mental and even physical health. These studies suggest that regularly practicing gratitude can significantly improve our interpersonal relationships, individual feelings of happiness, and overall quality of life, while reducing symptoms of depression and anxiety. In addition, it can positively affect our physical health with long-term effects.
By actively recording and reflecting on the moments we are grateful for, we not only observe the good in our lives that we might easily overlook, but also engage in effective mental training. This exercise reshapes our thought patterns and actively engages so-called cognitive reframing. This psychological method involves reshaping our perception of situations in order to influence our emotional responses.
For example, imagine a difficult situation at work. Instead of letting stress get the best of you, you can actively identify aspects you're grateful for, such as supportive colleagues or opportunities for personal growth. By doing this, you can re-evaluate your view of the situation, which will lead to a more positive emotional state.
Here is a summary of some of the science-based benefits of practicing gratitude:
- Inducing a sense of well-being: Gratitude has a positive effect on psychological well-being and self-esteem. 1
- Increased happiness: Writing in a gratitude journal for just five minutes a day can lead to long-lasting happiness. 2
- Stress reduction: Gratitude has been shown to greatly reduce stress, for example by lowering levels of cortisol, the hormone associated with stress, which in turn leads to a reduction in tension and anxiety. 3
- Increased self-esteem: Gratitude is directly linked to life satisfaction and self-esteem. 4
- Improving Relationships: Showing gratitude improves our relationships with others and promotes positive interactions. 5
- Boosting mental health: Studies have shown that by practicing gratitude, we can cope better with challenges and recover from setbacks faster. Gratitude is also positively associated with good academic performance in students. 6
- Better sleep: Gratitude can have a positive effect on sleep quality and makes it easier to fall asleep, which is important for both physical and mental health. 7
- Help fight depression and anxiety: Gratitude journaling can make it easier to reduce stress and anxiety, helping us live a happier life. 8
You have now learned about some of the many benefits of practicing gratitude. But how to start? Don't worry, it's very simple and won't take you more than 5 minutes. In the following lines, we will try to provide you with all the information you will need to get started.
Choose the format that suits you:
Gratitude Journal : The easiest way to get started. Our Gratitude Journal was created with the help of experts to make it as easy and effective as possible for you to start and create a habit. The journal contains simple but effective methods that can be easily incorporated into everyday life.
Journal: You can write down the things you are grateful for in your own journal. Below are some tips and questions to get you started.
Print version : You can download and print our free version of "7 Days of Gratitude". While investing in a physical journal can serve as motivation, practicing gratitude doesn't have to cost money.
Online : Sign up in any application of your choice and use our tips below as inspiration.
Choose the time of day when you will write the diary
By choosing a specific time to journal, you can help create a consistent habit. Try to connect it with an already existing habit, such as an evening routine or morning coffee, so that it feels more natural to you and not like another obligation.
Some people prefer to journal in the morning to start the day in a positive mood. Still others prefer to write right before bed, which can improve their quality of sleep. It depends on what suits you best.
11 tips and questions to help you get started
- Write down at least 3 things you are grateful for.
- How are you feeling right now?
- Write down something special that happened to you recently.
- What positive thought do you want to focus on right now?
- What are you most proud of this week?
- What has inspired you recently?
- What valuable experience have you gained recently?
- What are you thankful for in health?
- What makes you happy around you?
- What do you have enough of in life?
- What brings a smile to your face?
10 examples of what to write in your gratitude journal for inspiration
We all have something in life to be grateful for, whether it's something big or small.
However, it can be difficult to think of what to write down at first, so we've prepared some examples to help you get started.
- I am grateful for a warm cup of tea.
- I am grateful for my favorite warm sweater.
- I am grateful that I found the strength to get out of bed today.
- I am grateful to be healthy.
- I am thankful for my friend who can make me laugh.
- I am grateful that I can feel the sun's rays on my skin.
- I am grateful that I can hear the birds sing.
- I am grateful to wake up in my warm bed in the morning.
- I am grateful for a roof over my head and a sense of security.
- I am grateful for everything, both good and bad, that has happened to me, because it is because of it that I can be who I am today.
Take breaks while you write and think about the things you wrote down. How do they make you feel? Why do you care about them? Reflection is also an essential part of practicing gratitude.
Consider this: In moments when you're feeling stressed or facing challenging life situations, returning to a gratitude journal can be very comforting and grounding. Reading past entries will remind you of positive moments in your life and provide emotional support and resilience. This process will help you better handle difficult situations with a sense of hope and strength.
Connect gratitude with personal goals
You can connect gratitude with your personal or professional goals. For example, if you want to improve your relationships, focus on showing gratitude to those who support and inspire you.
Share your journey
Consider sharing your gratitude journey with friends, family or on social media. By sharing your stories, you can help others discover the power of practicing gratitude , which will not only improve your life and mental well-being, but also those around you.
For this reason, we created the hashtag #zivotsvedecnosti, which we hope will spread and serve as motivation for others. We invite you to share your experiences under this hashtag. You will not only become an inspiration to others, but you will also participate in our competition, where every month we will draw one winner who will receive our gratitude journal for free.
There is no time to waste, get started today
The path to a happier life begins with a simple step: realizing all the good that surrounds us. Practicing gratitude is a tool that is available to everyone. So why wait? The perfect moment is right now.
With love and gratitude,
References
1. Lin, 2017 ; Cregg, 2020 ; Gander 2013 ; Emmons, 2003 ; Elosúa, 20152. Emmons & McCullough, 2003 ; Seligman, Steen, Park, & Peterson, 2005
3. Krejtz, 2016 ; Cheng, 2015 ; O'Leary 2015
4. Rash, Matsuba, & Prkachin, 2011 ; Kong, 2015 ; Lin, 2015
5. Lin, 2015 ; Bartlett, 2012 ; Lambert, 2011
6. Emmons, 2000 ; Emmons, 2012 ; Watkins, 2014 ; Zainoodin, 2021
7. Jackowska, 2016 ;Digdon, 2011 ;Boggiss, 2020 ;Wood, 2009
8.Chen, 2022 ; Cregg, 2020 ; Gander 2013 ;N. Lambert, 2012 ; Seligman, Steen, Park, & Peterson, 2005 ; Cheng, 2015
