Gratitude and the benefits of journaling

Gratitude is the practice of being thankful for and focusing on what we have in our lives, not what we don’t. It has been shown to have numerous benefits for our mental and physical health, including:

  • Less likely to get sick 
  • Higher levels of energy
  • Feel happier 
  • More enthusiastic, focussed, disciplined and optimistic  
  • Better quality sleep
  • Can have lower levels of anxiety/ depression


When we are feeling down or overwhelmed, it can be easy to get caught up in negative thoughts and emotions. By focusing on the things we are grateful for, however, we can shift our attention away from these negative thoughts and towards a more positive outlook. 

One way to cultivate gratitude is through gratitude journaling. Gratitude journaling is the act of regularly writing down things that you are thankful for. Research shows after 21 days of practicing gratitude you rewire the brain to scan the world for positives.This contributes to an improved mood and reduced feeling of stress and anxiety.

Gratitude journaling can also help to improve our relationships. When we take the time to reflect on the things we are grateful for in our relationships, we can appreciate the people in our lives more fully. This can lead to increased feelings of connection and empathy towards others, which can in turn lead to stronger, more meaningful relationships. Additionally, expressing gratitude towards others can make them feel valued and appreciated, which can improve the dynamic of the relationship.

Incorporating gratitude journaling into your daily routine is simple and easy. All you need is a journal or notebook and a pen or pencil. Each day, take a few minutes to reflect on the things you are grateful for. This can be anything from the small things in life, such as a warm cup of coffee or a beautiful sunset, to the big things, such as a loving family or a fulfilling job. Write these things down in your journal and reflect on them.

It’s important to note that gratitude journaling is not a one-time fix but instead it’s a practice that requires consistency and dedication. It’s a daily habit that will make a big difference in the long run. It’s also important to remember that gratitude journaling is not about pretending that everything is perfect or ignoring negative thoughts and emotions. Rather, it’s about acknowledging and appreciating the positive things in our lives, even in the midst of difficult times.

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