Gratitude can be transformative when you make it part of your daily life. One way to build a gratitude habit is to keep a gratitude journal where you document the things you are thankful for and the moments that bring you happiness. It can also be as simple as becoming more mindful and noticing the small things that enrich your life.
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An old Vietnamese proverb sums it up perfectly:
“When eating fruit, remember the one who planted the tree.”
So what does science say about health and gratitude? Here is what keeping a gratitude journal may do for your life.
Fewer Aches and Pains
Studies suggest that people who practice gratitude may report fewer aches and pains and better overall health. When your mind focuses more on what you have rather than what you lack, you may be less likely to dwell on discomfort. One possible reason is that the mind does not easily focus on positive and negative thoughts at the same time. When you actively practice gratitude, it may help shift your attention away from discomfort. It is also possible that grateful people take better care of their health overall, which may contribute to lower levels of pain.
Better Sleep
Can gratitude and expressing that gratitude in a journal help you sleep better? One of the most popular times to write in a gratitude journal is just before bedtime, and there is some research supporting this practice. One study published in Applied Psychology found that writing for 15 minutes in a gratitude journal before bed helped participants sleep better.
If you have trouble sleeping, consider spending the last 15 minutes before bed writing in your gratitude journal. If you do not have time to write in detail, jot down a few bullet points about the people, events, and circumstances you are grateful for. Going to sleep with a thankful mindset may support better-quality sleep.
Better Immune Health
Can keeping a gratitude journal support immune health? Practicing gratitude regularly may encourage greater optimism. In turn, optimism may influence immune system activity in ways scientists do not yet fully understand. One study of law students found that those who were more optimistic had higher numbers of protective immune cells than those with a more negative outlook.
Acknowledging what you are grateful for and keeping a journal may help build a more optimistic mindset, which can support overall well-being. Research also suggests that optimism and gratitude may help lower levels of the stress hormone cortisol. When cortisol levels rise, immune cell function can decline. A healthy immune system plays an important role in protecting the body.
Greater Resilience
It is not surprising that gratitude and keeping a gratitude journal can help build resilience, or the ability to adapt to difficult situations. Resilience may also help protect against mental health challenges such as anxiety and depression. How does gratitude support resilience? It can increase awareness of the positive aspects of life and help reframe how you perceive negative situations. One study involving college students found that those who practiced gratitude were more resilient when learning became challenging. When life feels difficult, a gratitude journal can help you refocus your mind on the positive.
Lower Risk of Cardiovascular Disease
Inflammation is a major risk factor for cardiovascular disease because it can damage the inner lining of blood vessels and increase the risk of blood clots. Some studies measuring inflammatory markers in the bloodstream have found that grateful people have lower levels of these markers. This may translate to a lower risk of heart attack and stroke, although more research is needed.
In one study, researchers asked 40 people to keep a gratitude journal on most days of the week for two months. Before and after the study period, they measured inflammatory markers in the blood. Those who kept a gratitude journal showed lower inflammatory markers and a lower cardiovascular risk profile.
It is not fully clear how gratitude may lower inflammatory markers, but the findings highlight the close relationship between the brain, immune system, and heart. Practicing gratitude may support emotional well-being and heart health.
Gratitude Journaling: The Bottom Line
Do not forget that gratitude and keeping a gratitude journal may also increase overall happiness and well-being. If you practice it often, it can be life-changing. So grab a pen, a journal, and your favorite drink, and write down what you are grateful for.
References:
- NPR.org. “Gratitude Is Good For The Soul And Helps The Heart, Too”
- J Health Psychol. 2013 Feb;18(2):263-71. doi: 10.1177/1359105312439733. Epub 2012 Mar 12.
- Psychosom Med. 2016 Jul-Aug; 78(6): 667-676.doi: 10.1097/PSY.0000000000000316.
- Journal of the Scholarship of Teaching and Learning, Vol. 16, No. 4, August 2016, pp.1-13.
doi: 10.14434/josotl.v16i4.19998.
