Since I posted my blog in Feb about my close call in my classic car, loads of people have contacted me about what I was saying about gratitude and the impact it can have on our lives. So much so, that I thought I would use this week's Blog as a way to share some of the research about just how powerful gratitude journalling has been found to be for both our physical and our mental health...
Mental Health Benefits:
Reduces symptoms of depression and anxiety: Gratitude journaling has been shown to reduce symptoms of depression and anxiety by focusing on positive experiences and emotions. Source: Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
Improves emotional well-being: Gratitude journaling has been found to improve emotional well-being by promoting positive emotions and reducing negative emotions. Source: Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
Increases happiness: Gratitude journaling has been shown to increase happiness levels by focusing on positive experiences and increasing feelings of appreciation and gratitude. Source: Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
Enhances resilience: Gratitude journaling has been found to enhance resilience by promoting positive coping strategies and increasing feelings of gratitude and appreciation. Source: Kashdan, T. B., Uswatte, G., & Julian, T. (2006). Gratitude and hedonic and eudaimonic well-being in Vietnam war veterans. Behaviour Research and Therapy, 44(2), 177-199.
Improves relationships: Gratitude journaling has been shown to improve relationships by increasing feelings of appreciation and gratitude towards others and promoting positive interactions with others. Source: Algoe, S. B., & Haidt, J. (2009). Witnessing excellence in action: The “other-praising” emotions of elevation, gratitude, and admiration. Journal of Positive Psychology, 4(2), 105-127.
Physical Benefits:
Improves sleep quality: Gratitude journaling has been found to improve sleep quality by reducing stress and promoting relaxation. Source: Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890-905.
Lowers blood pressure: Gratitude journaling has been shown to lower blood pressure by reducing stress and promoting relaxation. Source: Mills, P. J., Redwine, L., Wilson, K., Pung, M. A., Chinh, K., Greenberg, B. H.,... & Chopra, D. (2015). The role of gratitude in spiritual well-being in asymptomatic heart failure patients. Spirituality in Clinical Practice, 2(1), 5-17.
Boosts immune function: Gratitude journaling has been found to boost immune function by reducing stress and promoting positive emotions. Source: Mills, P. J., Redwine, L., Wilson, K., Pung, M. A., Chinh, K., Greenberg, B. H.,... & Chopra, D. (2015). The role of gratitude in spiritual well-being in asymptomatic heart failure patients. Spirituality in Clinical Practice, 2(1), 5-17.
Decreases inflammation: Gratitude journaling has been shown to decrease inflammation in the body, which is linked to a variety of health problems such as heart disease, diabetes, and cancer. Source: Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The effects of gratitude expression on neural activity. NeuroImage, 128, 1-10.
Improves physical fitness: Gratitude journaling has been found to improve physical fitness by increasing motivation and promoting a more positive attitude towards exercise. Source: Huffman, J. C., Beale, E. E., Celano, C. M., Beach, S. R., Belcher, A. M., Moore, S. V.,... & Mastromauro, C. A. (2016). Effects of optimism and gratitude on physical activity, biomarkers, and readmissions after an acute coronary syndrome: The Gratitude Research in Acute Coronary Events Study. Circulation: Cardiovascular Quality and Outcomes, 9(1), 55-63.
Overall, gratitude journaling has been shown to have a variety of mental and physical health benefits. These benefits may be due to the promotion of positive emotions and the reduction of negative emotions, as well as the promotion of healthy behaviors and the reduction of stress.
It's pretty amazing the impact that it can have on our quality of life, so take just 5 mins per day to fill in that journal...or just ask yourself or others...what went well today?