Embracing the Power of Thankfulness

Are you looking to improve your health and well-being? Why not make keeping a gratitude journal part of your daily or weekly routine? It’s a simple and cost-effective way to make positive changes in your life.

We spoke with psychologist and Coach Hani Kafoury about the benefits of practicing gratitude and how to keep a gratitude journal.

Gratitude

“Gratitude is an emotion similar to appreciation. It’s the ability to feel and express gratitude for the positive aspects of your life. It’s also about giving back the goodness you have,” explains the psychologist. Gratitude

Also changes our mindset. We focus on what’s abundant in our life, not what’s lacking. “When you’re not in a grateful mindset, it’s easy to see the negative. What you don’t have or what could be better. Gratitude is a powerful philosophy, especially in times of stress,” explains Hani Kafoury. 

The Benefits of Practicing Gratitude

Gratitude is a well-studied area in psychology. Whether you use a gratitude journal or other techniques, practicing it regularly can have transformative effects. Here are four benefits that studies have highlighted:

Expanding your social circle. According to a 2014 study, showing your appreciation could help you make new friends. The study found that thanking a new acquaintance could encourage them to deepen the relationship.

Improved sleep. A study published in the Journal of Psychosomatic Research found that feelings of gratitude improved sleep. Those who are able to express gratitude sleep deeper and longer.

Improved psychological health. Gratitude relieves negative emotions like envy and regret. Robert Emmons, a renowned researcher in the study of gratitude, has conducted several studies on the links between gratitude and well-being. His research has shown that gratitude contributes greatly to happiness and helps combat depression.

Improved fitness. Studies show that practicing gratitude benefits the heart and promotes healthy eating. Researchers have also found that gratitude can boost the immune system.

The Gratitude Journal

Gratitude journaling is about getting into the habit of regularly remembering and writing down things you’re grateful for. It doesn’t have to be big things. It could be as simple as seeing your favorite flowers bloom, or getting your refrigerator fixed. Or getting a phone call from a friend you haven’t spoken to in a while. 

“Keeping a gratitude journal is about taking a break and thinking about the things you appreciate,” says the psychologist. “It also encourages you to see the positive side of things. For example, writing about a negative event will help you think more deeply. It might even help you see the positive side.”

Keeping a Gratitude Journal

Here are five tips to get you started:

1. Choose the format that works for you. The gratitude journal can be handwritten. It can contain words, images, or both. It can also be digital. “Choose what works best for you. You can also combine several formats,” suggests Hani Kafoury.

2. Be consistent. Consistency is key to new habits. Find a time that works for you. Take a few minutes to reflect and write down your thoughts. Kafoury recommends one day a week to start; you can adjust over time. “This is a habit you may have for the rest of your life. Start small and enjoy the process,” he says.

3. Don't overdo it. A study from the University of California showed that less is sometimes more. According to the study, people who wrote in their gratitude journal once a week saw their mood improve. However, this was not the case for those who wrote in their journal three times a week.

4. Follow your inspiration. You can write four sentences or four pages. According to the psychologist, you shouldn't see the practice as a task to be perfected or accomplished. "I try to be indulgent with myself," says Hani Kafoury. "I just write what comes to me. It's important not to be too critical."

5. Savor the surprises. It's not every day that you get surprises: when they do, take a moment to enjoy them.

Keeping a gratitude journal is an individual decision that is part of your personal journey. Create your journal and express your gratitude in a way that works for you. Need help or inspiration? Many websites offer ideas and advice.

If you are looking for help with mental health, you can also consult a psychologist. Use the reikifairy platform to find a professional near you. Several psychologists offer virtual consultations.