Want to Relieve Stress ASAP? Write in a Gratitude Journal

Table of ContentsView AllTable of ContentsHow Do I Even Start a Gratitude Journal?Keep This Journaling Tips in Mind

Table of ContentsView All

View All

Table of Contents

How Do I Even Start a Gratitude Journal?

Keep This Journaling Tips in Mind

Well, developing an attitude ofgratitudetoward the people, things, and events in your life is a life-affirming and effective way to strengthen youremotional resilienceand reduce stress because you’ll be focusing on the positive aspects of your life while also reaping the benefits of journaling in general. Journaling and expressive writing can even help us process traumatic eventsand possibly improve our physical health.

Ultimately, journaling is a great way to center ourselves and ease into the present moment.

At a GlanceWhen we’re busy going about our daily responsibilities, stress can creep up on us pretty quickly. So what can we do? A simple stress relief technique is writing in a gratitude journal. Write down all the things you’re grateful for each day and really reflect on the positive aspects of your life and what brings you joy. After doing this for some time and making it a habit, you may begin to notice that you’re less stressed.

At a Glance

When we’re busy going about our daily responsibilities, stress can creep up on us pretty quickly. So what can we do? A simple stress relief technique is writing in a gratitude journal. Write down all the things you’re grateful for each day and really reflect on the positive aspects of your life and what brings you joy. After doing this for some time and making it a habit, you may begin to notice that you’re less stressed.

Journaling to Cope With Anxiety

The following aresimple stepsto maintain a gratitude journal, which is a useful tool for stress management.

The First Step Is to Pick a Journal That Speaks to You

There are so many journals to choose from. If you go to any bookstore (or even some drugstores), you’ll find a wealth of different journals.

Some journals are super colorful and others are grayscale. Some have motivational quotes splashed on the covers and others have watercolor images or famous cartoon characters. Some journals are BIPOC-owned and represent aspects of different cultures. You can choose between wide-ruled and college-ruled papers!

There’s really no shortage of options. Just scan the store aisles and see which journal stands out to you. One will catch your gaze eventually.

FYI: If you’re not much of a writer, online journals exist too. You can even type out your thoughts in your phone.

Think About What You Want Your Gratitude Writing Process to Look Like

Now it’s time to think about where you want to do the bulk of your writing. Do you want to write in your bedroom before hitting the hay? Would you prefer to write in the morning as soon as you wake up or when you eat breakfast? Other places you may choose include:

We have the freedom to choose the place where we feel safe enough to write down our private thoughts. So, let’s exercise that freedom and do whatever feels right.

Consider How You’d Like to Format Your Journal Entries

There are a number of ways that you can structure your journal entries. Do what works best for you and change it up if you need to. The main idea is to get yourself into a place of reflection and gratitude.

When it comes to format, you can try any of the following structures:

Choose a Journaling Schedule

An important aspect of the long-term success of your gratitude journal is the frequency with which you use it. It’s usually best to aim for once a day or several times per week in the beginning, but allow yourself some wiggle room if things get busy.

Some tips to keep in mind when choosing a schedule:

An Example Journaling ScheduleIf you’re just getting started with a gratitude journal, try out this schedule:Monday through Friday: While many of us work or go to school during the week, we may need to spend a bit less time on our gratitude practice. So on the weekdays, write down three things you’re grateful for before bed each night.Saturdays and Sundays: Ah the weekends where we get some extra time. With the additional free moments we have, we can up our gratitude practice a bit. Write down 10 things you’re grateful for at any time of the day but elaborate on why you’re grateful for each thing on your list.

An Example Journaling Schedule

If you’re just getting started with a gratitude journal, try out this schedule:Monday through Friday: While many of us work or go to school during the week, we may need to spend a bit less time on our gratitude practice. So on the weekdays, write down three things you’re grateful for before bed each night.Saturdays and Sundays: Ah the weekends where we get some extra time. With the additional free moments we have, we can up our gratitude practice a bit. Write down 10 things you’re grateful for at any time of the day but elaborate on why you’re grateful for each thing on your list.

If you’re just getting started with a gratitude journal, try out this schedule:

The Importance of Maintaining Structure and Routine During Stressful Times

Keeps These Tips in Mind During When Writing in You Gratitude Journal

What This Means For YouWriting in a gratitude journal is a deeply personal practice so feel free to get creative and do what’s best for you. There really are no rules when it comes to gratitude so just do you!

What This Means For You

Writing in a gratitude journal is a deeply personal practice so feel free to get creative and do what’s best for you. There really are no rules when it comes to gratitude so just do you!

50 Inspiring Journal Prompts to Spark Your Creativity

2 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Fekete EM, Deichert NT.A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6Hazlett LI, Moieni M, Irwin MR, et al.Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial.Brain Behav Immun. 2021;95:444-453. doi:10.1016/j.bbi.2021.04.019

2 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Fekete EM, Deichert NT.A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6Hazlett LI, Moieni M, Irwin MR, et al.Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial.Brain Behav Immun. 2021;95:444-453. doi:10.1016/j.bbi.2021.04.019

Fekete EM, Deichert NT.A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6Hazlett LI, Moieni M, Irwin MR, et al.Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial.Brain Behav Immun. 2021;95:444-453. doi:10.1016/j.bbi.2021.04.019

Fekete EM, Deichert NT.A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6

Hazlett LI, Moieni M, Irwin MR, et al.Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial.Brain Behav Immun. 2021;95:444-453. doi:10.1016/j.bbi.2021.04.019

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At a Glance#

The First Step Is to Pick a Journal That Speaks to You#

Think About What You Want Your Gratitude Writing Process to Look Like#

Consider How You’d Like to Format Your Journal Entries#

Choose a Journaling Schedule#

An Example Journaling Schedule#

Keeps These Tips in Mind During When Writing in You Gratitude Journal#

What This Means For You#