Feeling depressed? One of the best ways to boost your mood is to try writing a gratitude diary.
The idea of opening ourselves up to thankfulness and gratitude is one which has become something of an American tradition - but, now that research has been done which shows the benefits of keeping a gratitude diary, we have a feeling that it's a trend which we should all be following.
When people are actively engaged in giving thanks for the good and positive things in their lives, research has shown that they begin to see benefits across their lives. And in ways you might not necessarily expect…
A gratitude diary can… make you feel happier
Dr Steve Toepfer's research has shown that writing a meaningful letter of gratitude can help to minimise symptoms of depression and leave us feeling happier, not to mention more satisfied with our lives.
He explained: “If you are looking to increase your wellbeing through intentional activities, take 15 minutes three times over three weeks and write letters of gratitude to someone.
"If you write over time, you'll feel happier, you'll feel more satisfied, and if you're suffering from depressive symptoms, your symptoms will decrease."
A gratitude diary can… help you sleep better
Researchers at the University of Manchester in England studied more than 400 subjects (40 percent of which had sleep disorders) and found that those who felt more grateful also reported more positive thoughts and feelings, which allowed them to fall asleep faster and improved their overall quality of sleep.
The research suggests that taking just a few minutes before bed to write in your gratitude diary, or even just say aloud a few things you're grateful for, might help you enjoy a better night's sleep.
A gratitude diary can… improve your mental health
Researchers in California also revealed that feelings of gratitude may act as a ‘buffer' from the challenges that a chronic medical condition can create - and positively influence our wellbeing and quality of life. Taking time to recognise what you're grateful for can, therefore, help you boost your energy levels and helps us maintain a better outlook on life.
A gratitude diary can… help you stick to your workout routine
Yup, that's right; researches in California have revealed that a study in gratitude has shown that people who embrace thankfulness on a regular basis are more likely to stick to their gym routine. We guess that might be as a result from sleeping better the night before!
A gratitude diary can… help us to make more friends
According to studies, being consciously grateful on a day-to-day basis helps us to make friends. How does this work? Well, focusing on the good things in life makes us nicer, more trusting, more social, and more appreciative. As a result, it helps us make more friends and deepen our existing relationships.
A gratitude diary can… strengthen your relationship
While many of us choose to focus on what our partner ISN'T doing - picking up their dirty clothes or putting the toilet seat down, to name just two - but a gratitude diary can helps us to focus on the positive gestures our partner does make. And research shows that taking a few moments each day to tell your partner one thing you appreciate about them can help you feel more connected and satisfied in your relationship.
All of which sound like VERY good reasons to start writing in a gratitude diary of your very own. But how do we start a gratitude diary? And what should we include in it?
Take time each day…
… and write down three to five things things that you're thankful for, big or small. Whether it's that you managed to get a seat on the bus, spent quality time with your children or something completely different, only you know what makes you happy in life.
Make sure you don't skimp on the details
A simple item list won't cut it; you need to focus on the details of each moment of gratitude - think about the who, the what, the when, the where - so that, when you look back, it can trigger memories and make you smile when you read it.
Don't take things for granted
On days where you have nothing to write, look at your life. Be thankful for the home you live in, for the people you come into contact with on a daily basis, for the food that keeps you going, for the sun shining, for the fact you have a television to sit in front of… it will help you learn not to take things for granted.
Consider the people in your life
Thinking about the people in your life will help you to appreciate and see the good about them. Take a moment to write about the people you've come into contact with during the day and explain why they brought a smile to your face.
Be creative
While most people write in their diaries, do what makes sense for you. You could stick in photographs or concert tickets, pressed flowers or something completely different. You could type your diary onto a computer or your mobile, as a quick note. You could start an Instagram gratitude diary and hashtag the snaps with a customised hashtag. Have fun with the idea and make it your own!
Don't rush it - savour the moment
This is not a chore that you need to get through; this doesn't need to be done quickly. Take a little time to reflect on what you've written afterwards and try to remember how you felt at the time it happened.
Give it a chance
It takes, on average, 21 days for a new habit to form, so don't give up after one or two days. Commit to writing a gratitude diary for just three weeks and see how you feel then.
Once you open yourself up to gratitude, you will find that you begin to appreciate simple pleasures and stop taking things for granted. You will find yourself looking for the good in unpleasant situations, noticing the little things in life and feeling, on the whole, happier.
As Oprah Winfrey says:
"Appreciating what shows up in your life changes your personal vibration. Gratitude elevates your life to a higher frequency.
"You will radiate and generate more goodness when you bring your attention to what you have, and stop focusing on what you don't, because what you focus on expands."
Gratitude should not just be a reaction to getting what you want in life, but a reaction to life itself. Writing in a gratitude diary will help you to start bringing gratitude to you experiences, instead of waiting for a positive experience to feel grateful about, and make you a happier person on the whole.
Will you start writing a gratitude diary of your very own? Have you already begun? Why not share something you're grateful for in the Comments Box below now.