Social Stress

Gratitude Practice

Gratitude Journaling

Purpose:

Gratitude journaling is a practice where you regularly write down things you're grateful for. It helps shift your focus from stress or challenges to the positive aspects of your life, promoting a sense of well-being and contentment. By reflecting on the good things, you can improve your mindset, boost your mood, and reduce feelings of stress.

Science:

  • Reduces Stress: Gratitude journaling activates the brain’s reward system, reducing stress by increasing dopamine and serotonin levels.

  • Improves Mental Health: Focusing on positive events and experiences improves emotional well-being and reduces negative thought patterns.

  • Enhances Resilience: Regular practice rewires the brain, helping you develop a more positive outlook and better emotional regulation over time.

  • Promotes Positive Thinking: Gratitude helps counterbalance negative thoughts, shifting your mindset and reducing feelings of anxiety and depression.

When to Use:

  • After moments or periods of social stress

(ie. after an emotional overwhelm, when you feel unanchored, to reflect on a difficult situation)

How to Use:

  1. Find a quiet space: Sit in a calm, quiet place where you can reflect without distractions.

  2. Write down 3 things: Each day, write down three things you’re grateful for. These can be big or small, like a good grade or a kind gesture from a friend.

  3. Be specific: Focus on details—what happened, how it made you feel, and why it matters to you.

  4. Reflect: Spend a few moments reflecting on your list. Feel the positive emotions associated with these moments and allow them to shift your mindset.

Tools:

To practice Gratitude Journaling try our:

  • General Guide

  • Gratitude Journaling Pages