18 Effective Stress Relief Strategies - Verywell Mind
Eat a Balanced Diet · Try Stress Relief Supplements · Make Time for Leisure Activities · Develop a Positive Self-Talk Habit · Practice Yoga · Express ...
gratitude journal
So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a <anchor>gratitude journal</anchor> every day, make gratitude a regular habit.
Want to Relieve Stress ASAP? Write in a Gratitude Journal
Menu

Search

SearchClearGO

Verywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Ⓒ 2024 Dotdash Media, Inc. — All rights reserved

# Want to Relieve Stress ASAP? Write in a Gratitude Journal

Write down what you're grateful for each day and feel your stress disappear

Updated on September 11, 2023

Reviewed

Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.

Print

educator, artist, queer, friend, sister, Leo, person of color, goofy, happy, confused, strong, warm, exuberant, light, energetic, loved:max_bytes(150000):strip_icc()/GettyImages-1063024656-480380748f1f4c2baa262b9d69507351.jpg)

Mengwen Cao / Getty Images

Table of Contents

View All

Table of Contents

Trending Videos

Close this video player

We all get stressed. Adulting is tough because it comes with so many responsibilities that can be super hard to keep up with. So what do we even do in the midst of all of that stress? Well, fortunately, there's a pretty simple way to get started right now—by saying thank you. Okay, well shouting "thank you" into the wind won't do much for you, but elaborating on your thank yous in a journal can. So, a great stress reliever is writing in a gratitude journal. But why?

Well, developing an attitude of gratitude toward the people, things, and events in your life is a life-affirming and effective way to strengthen your emotional resilience and reduce stress because you'll be focusing on the positive aspects of your life while also reaping the benefits of journaling in general. Journaling and expressive writing can even help us process traumatic events and possibly improve our physical health.

Ultimately, journaling is a great way to center ourselves and ease into the present moment.

### At a Glance

When we're busy going about our daily responsibilities, stress can creep up on us pretty quickly. So what can we do? A simple stress relief technique is writing in a gratitude journal. Write down all the things you're grateful for each day and really reflect on the positive aspects of your life and what brings you joy. After doing this for some time and making it a habit, you may begin to notice that you're less stressed.

## How Do I Even Start a Gratitude Journal?

The following are simple steps to maintain a gratitude journal, which is a useful tool for stress management.

### The First Step Is to Pick a Journal That Speaks to You

There are *so* many journals to choose from. If you go to any bookstore (or even some drugstores), you'll find a wealth of different journals.

Some journals are super colorful and others are grayscale. Some have motivational quotes splashed on the covers and others have watercolor images or famous cartoon characters. Some journals are BIPOC-owned and represent aspects of different cultures. You can choose between wide-ruled and college-ruled papers!

There's really no shortage of options. Just scan the store aisles and see which journal stands out to you. One will catch your gaze eventually.

FYI: If you're not much of a writer, online journals exist too. You can even type out your thoughts in your phone.

### Think About What You Want Your Gratitude Writing Process to Look Like

Now it's time to think about where you want to do the bulk of your writing. Do you want to write in your bedroom before hitting the hay? Would you prefer to write in the morning as soon as you wake up or when you eat breakfast? Other places you may choose include:

- A bench at a park
- A coffee shop
- Oceanside or on a dock
- Next to a fireplace
- Near a garden
- Sitting on the grass while leaning up against a tree
- While you're sitting on public transit
- On the couch

We have the freedom to choose the place where we feel safe enough to write down our private thoughts. So, let's exercise that freedom and do whatever feels right.

### Consider How You'd Like to Format Your Journal Entries

There are a number of ways that you can structure your journal entries. Do what works best for you and change it up if you need to. The main idea is to get yourself into a place of reflection and gratitude.

When it comes to format, you can try any of the following structures:

- Long, descriptive paragraphs: Entries of this format may look like— I'm really grateful that it's sunny today because natural light lifts my mood. Also, yellow is one of my favorite colors and I love how the yellow light illuminates my bedroom. The warmth on my face feels great and even my cat loves finding the perfect sunspot to take a nap in.
- Bulleted lists: This kind of structure is quick and simple—it's perfect for the days when you're super busy. Some things on your list may be My pet, my parents, my car, my amazing job, my big eyes, a cozy bed, a roof over my head, and the slice of pizza I ate for lunch.
- Free writing: When you free write, you'll simply jot down whatever comes to mind and you don't pick up your pen (or pencil) until you've gotten your thoughts out.

### Choose a Journaling Schedule

An important aspect of the long-term success of your gratitude journal is the frequency with which you use it. It's usually best to aim for once a day or several times per week in the beginning, but allow yourself some wiggle room if things get busy.

Some tips to keep in mind when choosing a schedule:

- Try to choose the same time every day to write in your journal so that it can become a habit
- Don't make your schedule so rigid that you get overwhelmed and give up before you even get started

### An Example Journaling Schedule

If you're just getting started with a gratitude journal, try out this schedule:

- Monday through Friday: While many of us work or go to school during the week, we may need to spend a bit less time on our gratitude practice. So on the weekdays, write down three things you're grateful for before bed each night.
- Saturdays and Sundays: Ah the weekends where we get some extra time. With the additional free moments we have, we can up our gratitude practice a bit. Write down 10 things you're grateful for at any time of the day but elaborate on why you're grateful for each thing on your list.

## Keeps These Tips in Mind During When Writing in You Gratitude Journal

In order to keep gratitude journaling exciting (we don't want it to feel like a chore), you'll want to make sure to add some variety to what you're writing about. You can even get super granular by writing something like: I'm so grateful for the cloth seats in my car because, unlike leather seats, they don't get too hot in the summer or too cold in the winter.

- Try to write legibly: You may want to read over your journal entries in the future, so be sure that you'll be able to read your own writing. Looking back on past entries can be a great pick-me-up when you're feeling stressed or depressed.
- You can add some drawings to your journal: Stick figures count by the way! You can add some hearts, stars, or animals to your journal as often—or as little—as you'd like. (FYI, you can even buy some fun stickers to plaster on your journal pages!)
- Remember that all gratitude doesn't need to be saved for the journal. Tell the people in your life how much you appreciate them. From people in your family to sales clerks and postal employees you encounter in your day, everyone likes to know that they're appreciated. Their positive reactions can help put you in a positive mood, too!

### What This Means For You

Writing in a gratitude journal is a deeply personal practice so feel free to get creative and do what's best for you. There really are no rules when it comes to gratitude so just do you!

2 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Share Feedback

Was this page helpful?

Thanks for your feedback!

What is your feedback?

Helpful
Report an Error
Other
Submit

Related Articles

Daily Tips for a Healthy Mind to Your Inbox

Sign Up

You're in!

Thank you, {{form.email}}, for signing up.

There was an error. Please try again.

Follow Us

Verywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Ⓒ 2024 Dotdash Media, Inc. — All rights reserved

By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.

Cookies SettingsAccept All Cookies