Stress management tools: Gratitude journal

Posted in General Health & Wellness on December 27, 2011.  Last modified on April 29, 2019. Read disclaimer.

Thanksgiving, Christmas, Valentines, birthdays... these may be special times of the year when we are more mindful of giving thanks. Imagine if we would extend this idea and be grateful every day of the year? Could it make a difference in our lives?

Researchers on gratitude think so. Studies show that those who practice grateful thinking obtain "emotional, physical and interpersonal benefits." They also experience less depression and stress, are more likely to help others, exercise more regularly and make greater progress toward achieving personal goals.

If you would like to make an attitude of gratitude your way of life all year through, here are some suggestions for getting started.

Gratitude journal

One of the most effective methods for increasing your level of gratitude is to set aside time daily to record in a Gratitude Journal several things that you are grateful for. Most people try to think of three to five people or things in their lives that they can write about. Pick a time that is most convenient but be consistent and try to do it every day.

Gratitude list

Every night before I go to sleep I take out my Gratitude List and go over everything in my life that I am grateful for. This list has become an integral component of my emotional well ness routine. Every time my mind goes racing off because of some negative thought or stressor, I take out my list. Somewhere in the "...we need to have some visual triggers to help us stop and be thankful." recitation of the list I can always feel the positive emotional shift whenever I choose to have an attitude of gratitude.

Visual reminders

We live in a busy society and many times we need to have some visual triggers to help us stop and be thankful. You could use sticky notes with a list of blessings on it that you place on your bathroom mirror, on the refrigerator or on the visor in your car.

Change your self-talk

lf you find yourself grumbling about a stressor in your life, try to think of four or five related things for which you are grateful. For example, if you belong to a group and someone in it is stressing you out, try to think about things you like about the group. Refocus your attention on the positive. You can do the same with relationship stress, job stress, financial stress and other daily disturbances.

But, some among us have learned to not only be grateful for "positives" in our life, they're able to change their mindset and give gratitude for what others may view as failures, personal shortcomings or lack of ability... things like effort put forth, lessons learned and their resilience.

Fortunately for all of us, a positive attitude can be cultivated. The brain is not only a muscle that can be strengthened, but it is also permeable and can be changed. You can strengthen your mind toward optimism if you work at it.

Cultivating gratitude is one of the simplest ways I know to have a greater sense of emotional well-being.

Judy Ellison, PhD., is a psychologist, author and motivational speaker. She has inspired people around the world to reach within and find their passionate purpose to live a more meaningful life. To read more from Dr. Judy, check out her blog in the Well ness Center on trivita.com.