Gratitude Journals - Do they really work?

Gratitude Journals have become hugely popular with many therapists, coaches and psychologists who have discussed the use of these with their clients. Sometimes referred to as “counting your blessings” or “three good things”, it involves writing down at least three things you are grateful for on a regular basis. Journal entries can be full sentences or a single word.

The idea being as you start recording what you are grateful for, you start training your brain to look for more things to be grateful for. A simple online search on the benefits of a gratitude journal reveals huge support for the success of gratitude journals in improving mental and physical health. This includes lowering stress, improved sleep, feeling more optimistic about the future, overcoming loneliness, and reducing anxiety.

But where is the science behind this?

One study reported by mindful.org found that people writing 3 good things, that happened in their day, together with the cause, felt significantly happier and less depressed even 6 months after the study had ended. Physiological changes found to be associated with gratitude journalling included lower blood pressure and heart rate as well as stimulating digestion.

Expressing gratitude has shown to release hormones from our brain including:

Dopamine - Triggers positive emotions

Serotonin - Enhances our mood, willpower, and motivation

Oxytocin - Calming effect

So, the research suggests gratitude journals kept up regularly could really support our mental and physical fitness.

But are there any disadvantages?

It can be possible to “over-do” a gratitude journal. If you set yourself too long a list of things to be grateful for and struggle to find things to write down, then you can end up feeling less grateful than if you were not journalling! In one study people who completed their gratitude journal weekly were happier after six weeks than those who completed it three times a week. If you are struggling to find things to include in your gratitude journal, try reducing the frequency or the number of things you include in your journal entry.

Gratitude can be mistaken for indebtedness. Someone may have done something for you but if you feel as though you now owe them as a result then any appreciation may be overridden by a need to repay them back. Sense check your entries – Do you feel a positive emotion as a result of the gratitude entry?

Focussing on gratitude should not mean we totally ignore the negatives. Attention should also be paid to the things in your life that are not as you would like. One alternative approach to the standard gratitude journal is to write down 3 things you are grateful for and one thing that you would like to improve. Obviously, the individual task of writing down an area for improvement is unlikely to change it without further action but noting it as part of a gratitude journal may help to balance the negative with the positive

In summary the neuroscience of keeping a gratitude journal does seem one worthy of consideration for us all but like so many tools available to us, not every tool works for everyone so we would do well to be cautious.