Attention: This content is a repost from Holistic Wellness Organization and is provided for informational purposes only. It does not represent the views, opinions, or advice of Libentino Nonprofit. For professional advice, please schedule a free or subsidized evaluation with Dr. Jay Libs here.
The benefits of a gratitude journal. How to keep up a gratitude journal and the scientific proof of how it helps you
A gratitude journal is simply a tool to help you keep track of the good things in your life. Anxiety disorders are the most common mental illness in the United States. It has been reported that 40 million adults in America ages 18 and older suffer from mental illness every year.
A gratitude journal can help you see the good things in your life. It is a way in which you can remind yourself that there are still positive things in the world even though it seems like the world is falling apart.
Today, we will share some of the benefits as well as proven studies of what a gratitude journal can offer you.
The benefits of a gratitude Journal
There are several benefits to writing in a gratitude journal. Some of the benefits include but are not limited to:
Feeling calmer at night
Gain a new perspective of what important to you
Learn to appreciate the good in your life
Helps you focus on what matters in life
Helps you become more self-aware
Gives you a safe place to write down your thoughts and adjust your attitude towards life
Studies that prove the benefits of writing in a gratitude journal
A 2018 study researched the impact of gratitude on adolescent materialism and generosity. Researchers found that writing in the journal significantly reduced materialism among adolescents and also attenuated materialism’s negative effect on generosity. It was also found that the participants donated 60% more of their earnings to charity compared to those who did not write a gratitude journal.
A 2018 study found that students who kept the journal ate healthier. There was also some evidence that it can help lower your risk of heart disease as well as lowered symptoms of depression in some cases.
How to Maintain a gratitude journal
These are the 5 main steps you should take to keep up with your gratitude journal.
Plan to write in your journal for 15 minutes every night before you go to bed. You can set an alarm on your phone and put a schedule in your diary on your phone. Doing this at night is easier because you can write down what you are grateful for from the day.
Keep your gratitude journal by your bed so that you will see it when you climb into bed and be reminded to write in it.
Write as much or as little as you want into the journal.
Your journal doesn’t need to be in-depth. You can write that you are grateful for your family or that awesome cup of coffee you had this morning.
You do not only have to write at night. Write when you feel inspired and if you miss a night or two, that is okay. As long as you go back to it when you feel like you need a pick me up.
Conclusion
Sam Khazai is an actor based in New York. He has a gratitude journal and has said, “It helps me feel awake and abundantly joyful, I know it sounds kind of meta, but practising gratitude, it brings me so much gratitude in and of itself." Sam writes 3 things he is grateful for each day.
Gratitude journals as well as meditation, work well together. Meditation will help you open your mind to your thoughts and then you can write them down with a clear mind. Read on to learn more about meditation and how it can help you.