Gratitude
Journal
Introduction
What is a Gratitude Journal?
A gratitude journal is a tool to keep your attention on the
things that you are grateful for and develop a mindset of
gratitude. It makes you value positive things or moments
you might not have thought about. When you think about
something positive, vibrant emotions flow through you.
Gratitude Journal Benefits
Improves emotional well-being
Increases joy and produces greater happiness
Increases self-esteem
Improves productivity
Increases sleep quality and quantity
Improves physical health
Supports social well-being and strengthens relationships
Decreases fatigue and burnout
Encourages the development of patience and humility
Promotes spiritual and personal growth
“Gratitude is a powerful catalyst for happiness. It’s the
spark that lights fire of joy in your soul.” –
Amy Collette
The science behind Gratitude Journaling
When we practice gratitude, we must pause and capture it;
for instance, write it down, take a photo of it, share it with
someone. At that moment, the brain releases serotonin and
dopamine, two chemicals we've probably all heard about. They
are the neurotransmitters responsible for happiness. There is
another thing that happens when we get flushed with a feeling
of gratitude; our stress hormones get regulated, which reduces
anxiety and depression. (1)
A study on gratitude “Feeling Thanks and Saying Thanks”,
found that both reflective-only (finding things to be grateful
for) and reflective-behavioral (finding things to be grateful
for and expressing your gratitude) journaling have a
significant, positive impact on wellbeing, affect, and
depression. (2)
(1) Source: Kerb, A. (2015)
(2) Source: O’Connell, B. H., Gallagher, S., & O’Shea, D. (2017)
“At times, our own light goes out and is rekindled by a spark from
another person. Each of us has cause to think with deep gratitude
of those who have lighted the flame within us.” –
Albert Schweitzer
There is growing evidence that gratitude journaling can
improve physical, mental, and social health, for individuals and
communities. The key to long-term success is to be consistent
and write regularly.
How to use this Journal
Start by writing down three things you're grateful for in your
life, three people you're grateful for, and three things how
they've supported you that you're grateful for.
Take the time to experience how that feels and whether it
affects your health and well-being.
"Gratitude is the
most exquisite
form of courtesy.”
Jacques Maritain
Helpful tips to Keep your Gratitude Journal
A few tips for practicing gratitude powerfully - so all
those good feelings stick at a core level, and you end up
being happier!
Connect with something specific.
The more detailed you can get while writing what you are
grateful for the easier it is to connect with the emotion.
It matters less what you write, and it matters more what
you experience and feel.
See good things as “gifts.”
Thinking of the good things in your life as gifts guards
against taking them for granted. Try to relish and savor
the gifts you’ve received.
Write regularly.
Whether you write daily or every other day, commit to a
regular time to journal, then honor that commitment.
The heart that gives thanks is a happy one, for we
cannot feel thankful and unhappy at the same time.” -
Douglas Wood
Daily Gratitude
Date: S M T W T F S
Today I'm grateful for
Something I’m proud of
“Thankfulness is
the quickest path
to joy.” -
Jefferson Bethke
Notes
An act of kindness
Monthly Reflection
My favourite moments of the month Challenges
Ways that I have been Kind to Myself
My monthly accomplishments
Self-Care Intention
Physical Emotional
Spiritual Intellectual
Social Self-care Notes
“Gratitude unlocks the fullness of life. It turns what
we have into enough, and more. It turns denial into
acceptance, chaos to order, confusion to clarity. It can
turn a meal into a feast, a house into a home, a
stranger into a friend.” ―
Melody Beattie
At CBT Psychology for Personal Development, our mission is to provide
compassionate, practical, goal-oriented, client-focused, and
strength-based therapy.
About Dr. Silvina Galperin
Dr. Galperin is the founder and director of CBT Psychology for Personal Development. Dr. Galperin
supervises Masters and Doctoral Psychology students, registered psychotherapists, practicum
students and mental health counselors. Dr Galperin teaches CBT (Cognitive Behavioural Therapy) to
mental health professionals from different countries. She has provided individual and group
psychological treatment in hospitals, community health centers, and private practice. She practices
and teaches Mindfulness Meditation. Dr Galperin is a member of the College of Psychologists of
Ontario and the Ontario Psychological Association.
Dr. Galperin has extensive experience in Individual Therapy, Couples Therapy, and Group Therapy. She
is trained and experienced in Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy
(DBT), Emotionally Focused Therapy (EFT), Compassion-Focused Therapy, and Mindfulness Meditation.
She is fluent in English and Spanish.
www.cbtpsychology.com
