Gratitude Journal

Cultivating gratitude is an evidence-based positive psychology technique. This information handout describes reasons to cultivate a grateful attitude and helpful practical steps in developing a gratitude practice.

Download or send

Language

Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

Cultivating gratitude is a well-researched positive psychology technique that has been shown to enhance overall well-being. This informational handout outlines the benefits of fostering a grateful mindset. Additionally, it offers practical steps to help individuals develop a consistent gratitude practice through journaling. By doing so, individuals can create a more meaningful and fulfilling life through the power of gratitude.

Why Use This Resource?

Developing a gratitude journal can enhance emotional well-being and life satisfaction.

Outlines a tangible way to cultivate gratitude.
Encourages reflection on positive experiences.
Promotes happiness and optimism.

Key Benefits

Informative

Outlines the benefits of developing gratitude.

Reflective

Encourages reflection and recognition of positive experiences.

Flexible

Can be easily integrated into various therapeutic approaches.

Who is this for?

Depression

Cultivating positive emotions to alleviate negative states.

Anxiety

Encouraging a focus on gratitude to counterbalance sense of threat

Low Self-Esteem

Helps clients recognize positive experiences and relationships.

Integrating it into your practice

Introduce

Discuss the benefits of cultivating gratitude.

Suggest

Recommend maintaining a gratitude journal as homework.

Discuss

Regularly review the entries with clients to reinforce the practice.

Reflect

Examine the positive changes that this practice has led to.

Theoretical Background & Therapist Guidance

Gratitude has been described as "the appreciation of what is valuable and meaningful to oneself and represents a general state of thankfulness and/or appreciation" (Sansone & Sanson, 2010). Conceptually gratitude has been viewed as an emotion which occurs after receiving assistance, or as a dispositional "orientation towards noticing the positive in the world" (Wood et al, 2010). This dispositional or trait gratitude is positively associated with a number of measures of well-being and there is evidence that it is possible to increase gratitude through practice – with associated increases in well-being. The Gratitude Journal is a positive psychology worksheet. It describes the concept of gratitude, briefly reports research findings supporting its beneficial associations, and provides recommendations to aid in the completion of a gratitude journal / gratitude list.

What's inside

An introduction to gratitude and gratitude journalling.
Guidance for using the resource with clients.
Key references and recommended further reading.

Get access to this resource

FAQs

Writing 1-3 times per week is shown to be more effective than daily writing. This frequency allows for meaningful reflection without becoming a routine chore.

The more specific the entries, the more effective the journal will be. Practitioners should encourage clients to vividly describe events and feelings of gratitude.

Start with small, everyday examples like appreciating a sunny day or a helpful gesture.

How This Resource Improves Clinical Outcomes

By integrating gratitude journaling into therapy, therapists can help clients:

Recognize and appreciate positive experiences.
Improve their emotional well-being and life satisfaction.
Counterbalance difficult emotions like stress and low mood.

Clinicians Who Use This Resource Also Use

References And Further Reading

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377.
Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology, 46(2), 213–233.
Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well-being: The benefits of appreciation. Psychiatry (Edgmont), 7(11), 18.
Sheldon, K. M., & Lyubomirsky, S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology, 1(2), 73–82.
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.