Gratitude
Writing Practice
Gratitude is defined as the quality of being thankful and showing appreciation. Looking for reasons to be grateful throughout your day changes the way you see things.
Developing a gratitude practice can be quick, easy, and doesn’t have to cost anything except something to write on, something to write with, and a little time.
Adapted from the tool “3 Good Things”, researched and developed by Duke University, this practice shows that many people see a shift in their perceived stress around Day 4 and Day 14 when using this method.
Here’s how to start your gratitude Journal:
- Find a dedicated notebook (or piece of paper) and something to write with.
- Write down three things you are grateful for that happened that day. Each day the three things should be DIFFERENT. By looking for different things every day, it will help you start to look for the good in every experience.
- Repeat this practice every day for two weeks.
Notes to keep in mind:
- Start small if you’re feeling especially overwhelmed when starting this practice. Your choices could be something as simple as feeling the sun on your face or eating a healthy meal that day.
- If you find you need an extra challenge, you can add how the thing you’re grateful for made you feel.
- Lastly, try and notice the shift in your stress around Day 4 and Day 14.
Developing a gratitude practice is often recommended as a first step to healing from burnout.
Spending time reflecting in positive emotions is an effective, powerful way to decrease stress. Gratitude makes it easier to see and stay in a positive frame of mind and is an easy way to improve overall health by decreasing the stress response in the body.
Good luck on your journey into gratitude!