Want to Relieve Stress ASAP? Write in a Gratitude Journal

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.

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.

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

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

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!