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Change your health - The power of a Gratitude Journal - fact or fiction?

Let’s explore something quite wonderful and life-changing: gratitude journaling. This isn’t just another trend; it’s a pathway to enhanced mental and physical well-being that's both simple and profound. Performed in on a daily bases it has proven to be very powerful in many areas.



What is a Gratitude Journal?

A gratitude journal is a personal diary where you regularly jot down things for which you're grateful. It can be as simple as a notebook or a dedicated app on your phone, but the key is consistency and sincerity in your entries. Some researches claim that writing down by hand is the most efficient and lasting way to do it as the brain connects to it more. The goal is to keep it simple yet manageable. Noticing the small joys and big blessings that often slip under the radar. The everyday life.



Health Benefits of Keeping a Gratitude Journal


Imagine a tool that lessens your anxiety and depression without any side effects. Well, gratitude journaling is that too. It turns out, focusing on the good stuff in life can really shift your mindset from gloom to bloom. Less stress, more happiness!

It may sound like a silly thing to do, but research have found substantial positive effect from such a simple exercise. You are literally re-training your brain to see more (positive) perspectives which in turn exercises the brain in a positive way.


And adding hypnotherapy to the equation, this is quite a game-changer for your mental and physical health.


9 huge benefits for being grateful

(read how to further down the page)


  1. Mental Health Improvement: Gratitude journaling has been proven to enhance mental health by fostering positive emotions, reducing negative emotions, and improving overall life satisfaction. Individuals who kept a gratitude journal reported fewer symptoms of depression and anxiety compared to those who did not​​.

  2. Better Sleep Quality: Writing in a gratitude journal for about 15 minutes before bed has been linked to improved sleep quality. People who practice this tend to sleep longer and more soundly, as it helps to reduce stress and anxiety before bedtime​​​​. Even writing down 3-5 positive appreciations every evening helps re-train the brain.

  3. Stress Reduction: Regular gratitude journaling can lead to lower levels of stress. By focusing on positive aspects of life and expressing gratitude, the shift from a negative to a positive mindset contributes to reduced stress levels​​.

  4. Increased Resilience: Keeping a gratitude journal can enhance an individual's resilience, making it easier to bounce back from adversities. This practice nurtures a greater sense of gratitude and appreciation, which is crucial in handling difficult situations​​.

  5. Enhanced Empathy and Reduced Aggression: Grateful people tend to be more empathetic and less aggressive. Gratitude enhances the ability to understand and share the feelings of others, even in the face of negative feedback from others​​.

  6. Improved Self-Esteem: Practicing gratitude can increase self-esteem, essential for optimal performance in various aspects of life. Gratitude reduces the tendency to compare oneself negatively to others, fostering a more positive self-view​​.

  7. Support for Heart Health: Expressing gratitude has been linked to better heart health. A grateful mindset can positively affect biomarkers associated with heart disease risk and cause a significant drop in diastolic blood pressure​​.

  8. Boost in Creativity: For those looking to enhance their creativity, gratitude-based journaling can be beneficial. It broadens the mind, allowing ideas to flow more freely, thus aiding in overcoming creative blocks​​.

  9. Longer and Happier Life: Engaging in gratitude journaling is associated with a happier and longer life. Grateful individuals tend to be more health-conscious, engaging in regular exercise and maintaining a healthy diet, which contributes to longevity​​.




Gratitude is one of the strongest way to attract more positive in your life
Gratitude Journal - working its magic


How to Incorporate Gratitude Journaling in Your Life


This technique is beneficial for everyone, especially children.


  1. Choosing Your Journal: Find a journal that feels right for you, be it digital or traditional, though traditional paper journal has proven to be best option. For a child it could be part of the routine just talking about it, asking what went well today, when putting your child to sleep.

  2. Establish a Routine: Set aside a few quiet moments each day for your gratitude practice. It is preferable in the morning, just when you awake, and in the evening, when you are going to sleep. This will give a positive intent during the day and then during the sleep. The last question you can linger in your mind is, what went well today.

  3. Simple and Heartfelt: Your entries don’t need to be grand. It’s the simple joys and everyday blessings that matter the most. A lovely cup of tea or coffee, a smile, a warm bed, sunshine or rain, etc etc... be a detective and find the glitter in the everyday life. It

  4. Daily or weekly: Interestingly, journaling every morning and night may be more impactful than weekly entries. It’s about depth and sincerity, but also routine.

  5. Deep Reflection: Take time to really feel and appreciate the things you’re writing about. This deepens the experience of gratitude and makes a better impact.



Why does it work - scientifically?


Gratitude forces the brain and subconscious to start looking for more positives, like a magnet it starts to fulfil what you already are grateful for, and even adding more by changing your physical charisma (which is connected to your mindset) ... thus attracting more positive people and with that comes also more positive emotions and opportunities in your life.


So in Essence

Gratitude journaling is an easy yet powerful way to enrich your life. It's a practice that nurtures happiness, health, and a deeper appreciation for the world around us. Which in turn helps your mindset increasing the feeling of happiness. Why not start today and experience the transformative power of gratitude? You have got nothing to loose. Only gain.



Do you find it difficult, resistant, or that there are no changes happening after a few weeks? Then you can get help with hypnotherapy that enables and transforms what's blocking you. You are welcome to book an appointment in the form below.




Studies:

 


Research has shown that gratitude can have positive effects on heart health. A study on patients with stage B heart failure indicates that gratitude journaling can improve biomarkers related to heart disease, such as reduced inflammation. This research suggests that gratitude interventions may be associated with improved heart rate variability and lower inflammatory biomarker indices over time https://pubmed.ncbi.nlm.nih.gov/27187845/


Another source confirms that gratitude can be beneficial for heart health. It has been demonstrated that a grateful attitude can positively impact factors related to heart disease. Keeping a gratitude journal can lead to a significant reduction in diastolic blood pressure – the pressure in the heart between beats. Additionally, grateful thoughts, even if not written down, have been shown to be helpful for the heart by slowing down and regulating breathing to synchronize with heartbeats.


Research emphasizes the importance of gratitude practice, not only for mental health but also for physical health, specifically heart health.


Similar articles


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Introduction: Journaling and Mental Health during COVID-19: Insights from the Pandemic Journaling Project.

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