Gratitude Journaling Improves Mental Health!
Growing up in a chaotic home environment, whether as a result of job loss, divorce, mental illness or abuse, challenges the developing brain to grow from its survival parts to the parts that allow us to engage in the world in a way that brings a sense of acceptance, belonging, peace and abundance. It gets us stuck in a reactive mode that operates from a place of lack and fear, where the lens we view the world through suggests the glass is half empty, not half full and that we will never have everything we need. I know it did with me and the research tends to support my anecdotal experience, which has become a part of my own personal gratitude journal.
It was through my own personal yoga journey that led me to the idea – and ultimately the regular practice – of a gratitude journal over a decade ago. I started slowly, simply identifying some very basic items (for me at that time while recognizing they might not be for many), such as writing down that I was grateful for the roof over my head, the bed that I had to sleep in, and the hot running water that provided a hot shower each morning upon awakening. Some days that was all I could identify as far as what I was grateful for in the moment. But with the encouragement from others, my list began to expand – and it didn’t take that long either!
I recognized how grateful I was for my sometimes daily yoga practice, my breath, the joy that my fur babies bring me, walking, the thoughtfulness of my friends, my car that allowed a greater sense of freedom in my experience of travel to and from my jobs, music, air conditioning on hot days and heat on cold days, the colors when the leaves change in the fall, sleep, movies, the internet, rain, the sound of a train whistle, the smell of a fire place, Eastern medicine, boredom, reading a good book, setting a healthy boundary, the sound of the ocean, the warmth of the sun on my skin, sitting still in nature and I could go on and on, as I found the practice of gratitude growing exponentially.
Then I decided to challenge myself in this experience, where I got curious about what I might find to be grateful for in those moments when life sucks, such as when we lose someone we love or fail to get something we worked hard for and really wanted. Each night, I would open my gratitude journal and reflect on my day and delve into the challenging moments I experienced that day, whether it was a conflict I had with someone at work or the traffic accident I got stuck behind on my way home from work. Through this effort to test the strength of my gratitude I discovered that there is a silver lining or benefit that serves us in all of our life experiences where we can feel gratitude if we are open to the shift in perspective that arises when we exercise those parts of the brain that support our growth and transformation.
So what was the result of my gratitude journaling practice? Well, it has become a habit of mine! So now, whenever something that others might perceive as negative happens, I stop, reflect and share a different, more positive perspective of the event or circumstance. My felt response to this practice includes a greater sense of peace, trust, confidence, and a new, growing belief that all is as it should be which emanates from a deep, growing well of abundance. I now see the glass as half full and encourage everyone to try it for themselves, reminding them to start small and watch how their list grows. Then, when we do experience dark days – as we all will and do – we can read through our gratitude journals to remind ourselves that this too shall pass.
If my personal experience of cultivating gratitude isn’t enough to motivate you to start practicing immediately or continuing practicing, click on the link below to read up on the first randomized controlled trial (which is the gold standard in the research world) to test the impact of gratitude writing that demonstrated a positive, lasting impact on mental health: