6 Benefits of Keeping a Gratitude Journal

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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Being Grateful Makes You Happy: It’s Science

What is gratitude?  My favorite explanation of gratitude is “a feeling of happiness that comes from appreciation.” According to the leading expert on gratitude, Robert Emmons, gratitude is “an affirmation of goodness while the sources of goodness are outside of ourselves.”  

Hundreds of studies in the past 10 years have documented the many benefits of gratitude. According to Mr. Emmons, these scientific benefits affect every area of our lives- psychological, physical and social.

The scientific benefits of gratitude include:

1. Practicing gratitude has proven to be one of the most reliable methods for increasing happiness and life satisfaction.

2. Gratitude enhances empathy.  Research indicates that grateful people are more likely to practice more appropriate social behaviors.

3. Gratitude reduces depression, anxiety and stress.

4. Being grateful is very good for schools.  Studies indicate that teachers feel more satisfied and less emotionally exhausted.  Also, research shows that students feel better about their schools.

5. Grateful people sleep better.  It is recommended to write in a gratitude journal every night before you go to sleep.

6. Gratitude makes us more resilient. Focusing on what we are grateful for in life, especially during challenging times, helps foster a sense of resiliency.

7. Being grateful strengthens relationships since it helps us feel more committed and closer to our loved ones.

8. Practicing gratitude is good for kids.  Studies show that kids between the ages of 10-19 who practice gratitude report a greater life satisfaction and more positive emotions.

9. Being grateful promotes forgiveness.

10. Gratitude improves physical health.  It strengthens the immune system, reduces symptoms of illness and lowers blood pressure.

The best part about practicing gratitude? It is 100% free!

This is a strategy you can implement hundreds of times without spending a dime, and often in less than one minute.

How to Implement a Gratitude Practice

The most simple way to practice gratitude is to write down 3 things for which you are thankful each morning or evening. This is a great exercise to add to a relaxation routine before going to bed, or to a mindfulness or meditation practice during the day.

You can also try practicing gratitude with your children.

Make it a habit to review 3 things for which you are all thankful while in the car on the way to school, on the way home in the afternoon, or while eating dinner together.

There is really no wrong way to practice gratitude so take a minute right now and identify 3 things for which you are grateful. I’ll bet you are feeling better already.