Practicing Gratitude – Gratitude Journaling

Modern life, which is full of obligations and responsibilities, filled with needs and efforts to fulfill them, does not leave us much space to turn around and see the details of that what we live. Fulfilling responsibilities brings with it bustle and stress that negatively affect our health. Along the way, we become anxious and depressed because we feel that there must be something more than pure survival, so some people start taking medications, some turn to drugs, and some to alcohol. Therefore, we enter a vicious circle from which is not easy to get out. In times like this, it is hard to focus on the positive, however we all have something to be grateful for, so we should all find time in our busy lives to start practicing gratitude.

But there is always a way out, and it is reflected in the following:

  • Notice good things, remember good things, think of good things, talk about good things and do good things. See the good in people and be good to people
  • Notice the beauty in yourself, in others and around you
  • Be kind and compassionate to others
  • Appreciate what you have
  • Appreciate what other people do for you
  • Share a smile, a blessing, a good thought
  • Share nice wishes with others
  • Be grateful for all of the above

When you take the time to focus on the good things in your life you naturally become more optimistic and happier. When you feel grateful you reduce stress in your body, you improve sleep, you feel happier, feel safer, and more confident, your heart health improves, you reduce loneliness and you improve relationships. Your overall health improves.

Different Ways Of practicing gratitude

  1. Start your day with gratitude – First thing in the morning when you wake up say “Thank you for another beautiful day”. In addition to being grateful for the  new day, you also made a decision that the day will be beautiful.
  2. Approach people with a smile and say “Thank you” for what they do for you – When you smile, your brain produces serotonin which makes you feel happy. And when you feel and express gratitude your energy changes.
  3. Count your blessings – Do not take things for granted. Notice the good things in your life and be grateful for them.
  4. At the end of the day summarize all the good things and say “Thank You” – Express gratitude for all the good things that happened during the day.
  5.  Keep a Gratitude JournalOnce a week, or more often if you like, write down everything you are grateful for. This will boost serotonin and activate dopamine production, which will make you feel happier and you will become physically and mentally healthier.

By practicing gratitude regularly, by taking time to notice and think about the good things you will experience positive emotions, have a stronger immune system, feel more alive, improve sleep, and treat people with kindness and compassion.

How to write Gratitude Journal?

There is no right or wrong way to keep a gratitude journal. Write down three things for which you feel grateful – try doing it every day if you can. Writing it down is very important, so do not just do the list in your head. The things you write can be of very small or relatively large importance. The goal of keeping a gratitude journal is to remember a good experience, good people, or all good things in your life.

Here are five tips to help you out:

  • Think about all the good people, experiences, and things in your life instead of taking them for granted. 
  • Be as specific as possible. For example: “I’m grateful that my friend Ann helped me clean my house last night” will be more effective than “I’m grateful for my friends.”
  • Instead of only writing about the good stuff, think about what your life would be like without certain people or things.
  • Be grateful for the negative outcomes or experiences you avoided.
  • Revise if you repeat. Writing about some of the same people and things is OK but think about different details or situations.

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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.