Putting your heart out on paper is an old concept, but recent psychologists have massively pondered its importance. When you jot down five things, you’re thankful for, it will activate your brain and prompt you to feel and practice them.
8 Reasons for Keeping a Journal
People keep a gratitude journal for a variety of reasons. But do gratitude journals work?
Well, the end of keeping a journal and recording the blessings and appreciation in it is always to make betterment in our lives. Here are the reasons you must keep a gratitude journal:
1. Uplift Your Spirits
Celebrating your talents and gifts by writing them down can energize and elevate your mood. They are happier and do not fall into the trap of depression.
Registering a daily and spontaneous blessing will have a positive influence on your overall health.
2. Broaden Your Horizon
When you pen down one aspect of your gratitude for a particular blessing, it can enlarge your conception of the same thing you wrote earlier in your journal. In this way, you can fight disappointment by recalling the positive ones that have occurred.
It makes our perspectives diverse and enlarges our level of understanding.
3. Enhances Conscientiousness
Noting your gratitude on paper will allow you to concentrate on the bounties you enjoy in your life, rather than mourning over the losses. It makes you conscious of the moments of joy and exuberance in life. Just as physical exercise improves your muscles, gratitude improves your mental fitness.
4. Deal Better with Conflicts
When registering positive emotions of gratefulness, grace, and recognition, a person can overcome the rifts in his soul. It enables people to make solid choices based on the notes they keep.
They remind themselves time and again of the value of gratitude written in the journal. It adds to happiness as they resolve inner conflicts and reach a satisfactory conclusion.
Following are a few more benefits of dealing efficiently with conflicts and clashes:
- More Positive
- Overcome grudges
- Avoid biases
- Enhances satisfaction and well being
- A better environment at the workplace
- Making sound judgments
- Avoid quarrels
- Build up respect
- Inculcates tolerance and patience
5. Renew Joyful Moments
Recalling graceful and grateful moments makes us rejuvenate those happy days of life. We feel as if we are experiencing them again.
It sets our spirits up and we find eternal joy while reading those blissful moments. Our lives relish the energy and exuberance when we remember the blessings in disguise too! The written words act like pictures that bring back the whole events before our senses as we see, hear, smell, taste, and touch those evergreen incidents.
6. Lessen Stress & Anxiety
Keeping a gratitude journal relieves the stressful and anxious state as you express what is hidden in your heart. Research indicates that writing down your emotions allows your right brain, which is the source of imagination and intuition, to be liberated while activating your left brain, which is the source of intellect and logic.
Gratitude impacts both emotions and thoughts at the same time, making us well-balanced. So, keep recording the optimistic gratitude incidents in your life.
7. Makes You Steadfast
A gratitude journal makes us mindful of our habits, desires, thoughts, and character. It makes us persistent whenever we recall words noted down. We get more resilient to losing weight when we write down our diet chart, exercise schedule, or a record of daily activities.
It keeps us on track in the long journey of life where fluctuations, threats, and complexities hinder our way.
8. Soothing Sleep
Gratitude has a direct impact on your calm sleep, where dragons and witches do not intrude on your life and curse you with what modern people call insomnia. It is always a useful habit to keep the journal under your pillow and mark all the bounties in the form of princes and princesses, elves and angels, and magical wands or basements. You will have pleasant dreams where all live happily ever after!
8 Tips to Write a Gratitude Journal
Remember the blessings in life in the form of persons, events, or experiences and feel the emotions coming out of writing them down. Register three things you feel gratitude for in your journal.
Here are eight tips to be kept in mind while writing the instances of gratitude in your journal:
1. Be Exact & Particular
Avoid ambiguity and be exact and specific regarding counting feelings of gratefulness in the journal. “I am grateful for my family that it served me well in my high fever” will have more impact than simply writing “I am grateful to my family.”
It will imprint a more positive impression on his mind and will make you recall the thankfulness with exactness.
2. Express Gratitude in Detail
Instead of writing a superficial account of a person or thing for which you are thankful, jot down the salient features in detail. Don’t hesitate to show appreciation comprehensively and go for the depth of your feeling of gratefulness.
It will make you analyze the object of gratitude more and enable you to respect his character from the core of your heart.
3. Get Subjective
While noting down the favors and blessings in your journal, treat the emotion it evokes in a personal, unique, and individualistic way. It must arouse inner responses for that particular blessed person or event. Even getting sentimental is a natural and spontaneous experience that you must relish.
4. Prefer People Over Things
Don’t feel gratitude for the things people have gifted you, rather give preference to the people themselves. When you appreciate a person, you are truly grateful.
But if you praise the prize or gift, it will show that you are materialistic and shallow. It is human emotion and genuine feelings that matter, not objects who have no heart and soul.
5. Enjoy Gifts & Blessings with Gratitude
Instead of gloating about your potential, talents, and blessings, be humble while writing down them in your journal. A grateful person neither boasts of nor belittles people. He shows humility and doesn’t take things for granted. Rather he gets down to earth and never thinks that he deserved that.
Moreover, he negates this self-deception and gets self-awareness by peeping into the things he must feel gratitude towards.
6. Relish Surprises
Never hesitate to register sudden events that were, stirring, or even odd. We tend to be more grateful when we encounter surprises in life.
When you experience an accident and remain safe, it will awaken pure gratitude towards the Almighty. It is in moments of crisis that we evaluate the bounties of life and show gratitude from the bottom of our hearts.
7. Feel Gratitude for The Crisis You Escaped
Human beings experience ups and downs throughout their lives. They make bad choices but escape from their lethal consequences. State such realization in your journal.
Never underestimate the value of good fortune and be thankful for protection from the Maker. Remind yourself of His blessings and strengthen your trust and reliance on Him.
8. Write Journal Regularly
Make it a habit to write daily about the three things for which you are extremely grateful. Be positive and attentive at the time of commitment.
It will enable you to cherish the feelings of gratitude on a constant base. Reminding yourself regularly about the gifts will have an everlasting and healthy impression on your mind.
Jotting down all the blessings in a journal will reap beneficial results. It will lead to holistic growth and well-being. People who feel gratitude toward life are more optimistic and show fewer signs of anxiety and stress.
They accept what life offers them and never drown themselves in the bog of disillusionment and fear of the unknown or failure.
Frequently Asked Questions
Does a gratitude journal really help?
The answer is a resounding yes! Gratitude journaling is one of the most effective ways to foster a feeling of thankfulness and appreciation.
Studies have shown that taking the time to reflect on what you are thankful for can lead to an overall increase in happiness and satisfaction with life.
Writing down your blessings can also help you develop an attitude of appreciation and mindfulness, which can help boost your mood and outlook on life.
In addition to improving mental health, keeping a gratitude journal can also help build better relationships with others.
Should I gratitude journal every day?
Yes, if you can! Daily gratitude journaling can do wonders for your outlook and well-being. Writing down what you are thankful for each day helps to keep your focus on the positive, and can help you learn to appreciate even the smallest blessings in life.
Additionally, regular journaling can help you remember why you are grateful and give yourself a sense of accomplishment. Even if it’s just for five minutes each day, dedicating some time to gratitude journaling can be extremely beneficial.
If you don’t have time in your schedule for daily gratitude journaling, don’t worry! It’s still possible to reap the benefits of gratitude journaling by taking time each week or month to reflect on your blessings.
What are the benefits of keeping a gratitude journal?
• Improves mental health & overall happiness
• Fosters an attitude of thankfulness
• Increases feelings of connectedness & positivity
• Helps to recognize the small blessings in life
• Gives a sense of accomplishment
• Enhances relationships with others & yourself
• Boosts self-esteem & confidence.
How long do gratitude journals take to work?
The effects of gratitude journaling are usually felt within a few weeks. Taking time to write down your blessings can help you combat negative thoughts and emotions, and can lead to long-term improvements in mental health and well-being.
Regular journaling can help you become more mindful of the things that you are grateful for, and can help foster a greater sense of happiness and appreciation in your life.
With consistent practice and dedication, the effects of a gratitude journal can be felt in many aspects of your life.
Should I gratitude journal in the morning or at night?
The great thing about gratitude journaling is that you can do it any time of day! Many people find that writing down their blessings in the morning helps to start their day off on a positive note, while others prefer to reflect on the things they are grateful for in the evening.
Ultimately, the best time to journal is whatever works best for you and your schedule. No matter when you choose to write, the important thing is that you set aside dedicated time each day (or week) to focus on gratitude.
Does journaling cause overthinking?
No, journaling does not cause overthinking. While it can sometimes be difficult to express what you are feeling in words, taking the time to write down your thoughts can help you gain clarity and perspective.
Journaling is a great way to work through difficult emotions, as it allows you to express yourself without judgment. Writing can also be a great outlet for any overthinking that might arise, as it provides an opportunity to process and reflect on your thoughts in a safe environment.
So, if you find yourself overthinking, try taking some time to write down your feelings and see if it helps!
Can I write a gratitude journal at night?
Absolutely! Writing a gratitude journal at night can be an incredibly calming and rewarding experience. Taking the time to reflect on your day before going to bed helps to clear your mind and allows you to focus on the positive moments that happened throughout the day.
Writing down what you are thankful for can also help to boost your mood and increase feelings of contentment, making for a more restful sleep.
So, if you’re looking for a way to wind down at night, start a gratitude journal and see how it makes you feel!
Do gratitude journals help with anxiety?
Yes, gratitude journals can be incredibly helpful for managing anxiety. When you take the time to write out your blessings and express what you are thankful for, it can help to shift your focus away from anxious thoughts and give you a sense of calm.
Additionally, gratitude journaling can be a great way to practice self-care, as it allows you to take a break from the stressors in your life and focus on the positive.
So if you’re looking for a way to reduce anxiety and promote feelings of contentment, give gratitude journaling a try!
Is a gratitude journal good for depression?
Yes, gratitude journaling can be a beneficial tool for managing depression. Writing down your blessings and expressing what you are thankful for can help to shift your focus away from negative thoughts and emotions, allowing you to find moments of joy and contentment in your life.
Additionally, gratitude journaling can be a great way to practice self-compassion and self-care, which can help to reduce feelings of depression.
So if you’re looking for a way to manage your depression and increase feelings of joy, start a gratitude journal and see how it helps!
How do you manifest a gratitude journal?
Manifesting a gratitude journal is all about creating a daily practice that allows you to express your gratitude. Start by setting aside five to ten minutes each day to write down what you are thankful for.
You can make this a part of your morning or evening routine, or even incorporate it into a lunch break. Find a quiet spot, grab a pen and paper (or your favorite journaling app) and take the time to write down whatever comes to mind.
This could be anything from the small everyday moments that bring you joy, to broader concepts like family and friends.
Focus on how you can show gratitude for the people and things in your life, and you’ll soon find yourself manifesting a beautiful attitude of gratitude. Good luck!
Is journaling a healthy coping mechanism?
Yes, journaling can be a healthy coping mechanism. Writing down your thoughts and feelings helps to give them structure and clarity, allowing you to look at them objectively and process them more effectively.
Journaling can also provide an outlet for any difficult emotions or overwhelming thoughts, as it provides a safe space to express yourself without judgment.
Writing can also be a great form of self-care, as it allows you to take a break from the stressors in your life and focus on yourself.
So, if you’re looking for a healthy way to manage difficult emotions or challenging thoughts, try journaling and see how it helps!
What happens to your brain when you journal?
When you journal, your brain is able to relax and de-stress from the day’s events. Writing down your thoughts allows them to be released from your mind, creating a sense of clarity and perspective.
Additionally, journaling can help to increase feelings of contentment and boost your mood through the practice of gratitude. Taking the time to write down your blessings and express what you are thankful for, can help to shift your focus away from anxious thoughts and give you a sense of calm.
So, if you’re looking for a way to reduce stress and promote feelings of contentment, give journaling a try! You might be surprised by the results.
What does psychology say about journaling?
Psychology supports the practice of journaling as an effective way to reduce stress, manage emotions and express yourself. Studies have found that writing down your thoughts and feelings can help to decrease anxiety, increase self-awareness and boost overall mental health.
Additionally, journaling is a great way to practice self-care, as it can help to provide clarity and perspective in difficult situations.
So, if you’re looking for a healthy way to cope with the stresses of life, try journaling and see the positive effects it has on your mental well-being! Good luck!