Gratitude Journaling: A Simple Tool for Enhancing Your Mood

Who Can Benefit?

Gratitude journaling is particularly helpful for those experiencing persistent low mood or depression. It’s a small, daily practice that can have a big impact on how you feel.

How to Start a Gratitude Journal

Set aside a few minutes each day to note down three things you’re grateful for. To make this a lasting habit, try doing it at the same time every day. If three things feel overwhelming, start with just one. The key is consistency, not quantity.

The Science Behind Gratitude Journals

Practicing gratitude regularly can boost your positive emotions and overall mood. Research shows that gratitude activates brain areas linked to dopamine production, a neurotransmitter that plays a key role in feeling happy and motivated. Moreover, expressing gratitude towards others enhances social interactions by stimulating the brain’s social circuits.

References

Korb, A. (2015). The upward spiral: Using neuroscience to reverse the course of depression, one small change at a time. New Harbinger Publications.