Natural anti-anxiety tip: Gratitude journal

Gratitude journaling is often recommended as a way to decrease anxiety and improve mental health, but does it really work? I decided to test it out for myself and see if spending a few minutes each day focusing on what I was grateful for made a difference in my anxiety levels. Spoiler alert: it did!

the curse of anxiety

Anxiety can be defined as a mental and physical state of apprehension or fear that arises in response to a perceived threatening or uncertain situation.

For many, anxiety manifests itself through physical symptoms such as sweating, trembling, palpitations, and fatigue.

It can also be seen through mental symptoms including difficulty concentrating, racing thoughts, restlessness, and intrusive worries.

In my life, I experience both physical and cognitive symptoms of anxiety such as having difficulty sleeping due to constant running thoughts and being overcome with dread for no particular reason.

Thankfully though, I have been able to learn ways to help cope with this state of mind such as focusing on calming my breath and engaging in deliberate mindfulness exercises.

all natural remedy: journaling your thankful thoughts

Did you know that gratitude journals can be the key to decreasing your levels of anxiety? This type of journaling is considered a mindful habit that helps people cultivate gratitude and strengthen mental well-being.

Keeping track of gratitude through writing allows you to appreciate experiences and memories, thereby allowing your brain to live again a moment that produced positive emotion.

Writing down what you’re thankful for has been known to lower levels of worry, increase self-esteem, and foster positive relationships.

Getting Started

If gratitude journaling is something you’re curious about but you don’t know where to begin, never fear! There are some simple steps that anyone can take to establish a gratitude practice of their own.

First and foremost, find yourself a dedicated gratitude journal or notebook and make sure it’s easily accessible. This can be a pen-and-paper situation or a note app on your phone.

Then, each day pick a few moments amidst your fray of responsibilities to reflect on the positive moments, experiences, and people that touched your day.

Writing down three to five things you’re grateful for will go far in training your brain for gratitude and making gratitude a part of your daily routine can have tremendous benefits in the long run.

By journaling the positive, you are literally training your brain to be on the alert for the good things in your day - the opposite of anxiety.

There are many simple examples of gratitude we can practice each day. What you write down does not have to be “life changing moments.” Rather, your journal can be filled with everyday moments you take time to appreciate.

What about…

The hug a child. The warmth of a coffee. The beauty of a sunrise. The smile of a true friend.

It works! I know

I have found that gratitude journaling has been an invaluable tool in helping me to manage my anxieties. Taking time out of each day to pause and reflect on the things I’m thankful for has provided perspective when I feel like I’m overwhelmed.

Through this practice, I am better able to recognize the blessings in my life and appreciate the opportunities open to me. As I stay focused on what is good, it helps bring a sense of perspective and balance in difficult moments.

Practicing gratitude journaling allows me room to recognize that there are still positive aspects in my life without invalidating the negative emotions that arise from life’s challenges.

The practice of actively engaging with myself through these reflections has helped me build a healthier relationship with my anxieties as well as offering interesting insight into how best to approach them.

When tips are not enough

If you have been experiencing symptoms of anxiety (e.g. worry/dread, restlessness, irritability, headaches/stomach aches, muscle tension) for more than a couple of weeks, the journal will be helpful, but you should also work with a licensed mental health professional like me.

I can help. Click here to call me now for a free 15-minute consultation, or hit the button below to schedule that conversation.