Gratitude Journaling for Anxiety Relief: A Simple Practice That Changes Everything
In today’s crazy fast-moving world, it’s hard to stay on top of everything we need to. Anxiety can come from many different stresses and block all the positivity and happiness that’s helping move towards your dream life. Calmness and relaxation is the aim of the game here. Gratitude for anxiety relief has been a tool used for many years due to the positive effects it has on the mind.
How Gratitude Rewires the Brain
Gratitude is one of the best ways to rewire your mind to block out anxious thoughts. By creating a habit each day to look for the positives of the day — no matter how small they are — you are creating a new way of thinking that, over time, gets stronger and stronger, then creeps into other parts of your day so you are always looking for the best in any situation. When you complete your gratitude practice, you also release dopamine and serotonin, which also help battle anxiety.
What is Gratitude Journaling?
Gratitude journaling is taking a pen and paper (or note-taking app if you prefer) and simply writing down 3 things you are grateful for each day. It doesn’t matter if the love of your life didn’t propose to you today at the top of a mountain — gratitude journaling is about noticing the small things like enjoying the sun, having the time to read your book, or this blog! There are so many things to be grateful for that we just overlook each day. There’s no pressure for you to create a magnificent list so that everyone knows how amazing you are. This is just between you and yourself, so allow your gratitude list to come from the heart.
How to Start a Gratitude Journaling Practice
Personally, I find gratitude journaling the best in the evening because you have the whole day to reflect upon. The most important part of starting your gratitude practice is to be consistent with it. Miracles don’t happen overnight, so allow yourself time. Also, the more you get comfortable with writing down your emotions, the more in-depth you will be able to go. Choosing a journal that makes you want to write in it can make the habit stick better, but you can also write on any notepad or sheet of paper you have, or even write on your phone or computer. Whatever works best for you — there’s no right or wrong way to do it.
20 Gratitude Journaling Prompts for Anxiety Relief
Take a deep breath and write down how your body feels. What are you grateful for in this moment?
What are three small things that brought you peace today?
Name a person who makes you feel safe and supported. Why are you grateful for them?
Describe a moment today when you felt calm, even if it was brief.
What part of your morning routine are you thankful for?
Write about a place that always helps you feel grounded.
What’s something in your body that you’re thankful for today?
List three things that helped you cope with stress recently.
What’s a simple pleasure that made you smile this week?
Think of a challenge you’re going through — what has it taught you so far?
What is something in nature you saw or experienced today that made you feel present?
Who or what helped you feel a little less anxious recently?
What’s a comforting habit or ritual that brings you a sense of peace?
Name one thing about yourself that you’re truly proud of.
What’s something you’re looking forward to, no matter how small?
Write about a time when you felt truly understood.
What’s a kind word or compliment someone gave you recently?
What’s something you often take for granted but deeply appreciate?
How did you care for yourself today, even in the smallest way?
List three things in your environment that make you feel safe or cozy.
Combining Gratitude with Other Anxiety Tools
You may find you want to take your gratitude practice further by adding in additional steps such as breathwork, mindfulness, or positive affirmations. All of these tools work together to help relieve anxiety and create a better mindset. Try habit stacking once you already have a solid foundation of your gratitude practice to add on your extra mindful methods. Small daily habits can help create peace and serenity in your life.