One of the most helpful definitions of gratitude in the dictionary is “when you feel thankful for the good things in your life.” Numerous studies demonstrate how gratitude journaling can increase one’s happiness. Each study shares insights into how a person can improve their well-being and overall health. Dr. Robert Emmons believes that gratitude helps people realize that they wouldn’t be where they are without the help of others. His research indicates that practicing gratitude magnifies positive feelings more than it reduces negative feelings. In addition, Dr. Emmons's research suggests that gratitude helps you see the bigger picture and become more resilient in the face of adversity.

The Benefits of Gratitude Journaling.

1. Having a gratitude journal gives you something to boost yourself up, especially on days when life feels hard or when nothing is going your way. It becomes a helpful tool in focusing on something good. Research shows that gratitude journaling demonstrates substantial improvements in optimism. Writing down what you are thankful for, can make you more optimistic because you are choosing to see more of the positivity in your life, giving less power to negative emotions.

2. Showing gratitude and writing it down encourages you to focus on what you have in your life, rather than what is missing. This results in a release of serotonin and dopamine, the neurotransmitters that are responsible for making us feel good. It helps you to be more present and mindful as you begin to see the small joys in your everyday life.

3. Keeping a journal is a very personal activity and allows you to be present with your achievements. Expressing gratitude has been proven to reduce social comparisons. In addition, you are less likely to be resentful towards others.

4. Studies show a positive correlation between gratitude, sleep quality, and sleep duration. The practice of gratitude journaling is calming which helps to ease the mind and proves especially beneficial leading up to bedtime. Spending just 15 minutes before bed writing down a few grateful sentiments can help you have a much better night’s sleep.

5. Taking time to stop what you are doing and write in a gratitude journal helps reduce stress. More specifically, gratitude can help calm the nervous system. It helps reduce blood pressure, heart rate, and breathing to help with overall relaxation. 

6. Writing in your gratitude journal in the morning puts you in a positive frame of mind and makes you better able to deal with the ups and downs of your day. If something goes wrong, you can cope much better because you are mindful of what is right in your life.

Keeping a gratitude journal can be a simple practice. Just commit to yourself to write down the things you are grateful for the day. You can decide how long your list is each day and how much detail you want to write. Best of all, gratitude journaling is an easy habit to form. Happy writing!

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