In therapy sessions with clients experiencing anxiety, depression, and trauma, gratitude journaling often emerges as a simple yet powerful tool to shift focus from distressing thoughts to positive experiences. Research shows that writing about things we appreciate increases life satisfaction and reduces stress, anxiety, and depressive symptoms. Neuroimaging studies reveal that expressing gratitude activates brain regions linked to reward, releasing dopamine and serotonin while dampening the stress response.

Clients who adopt a daily gratitude practice report:

Greater emotional regulation and fewer ruminative thoughts
Enhanced positive mood and resilience in challenging times
Improved physiological markers, such as lower cortisol and steadier heart rate

To begin your own practice:

Choose a consistent time each evening—perhaps before your therapy homework or bedtime routine
Write down 3–5 specific moments, people, or aspects of your day that you genuinely appreciate
Vary entries to deepen awareness of new positives
Pair journaling with one minute of mindful breathing, as taught in our anxiety therapy sessions, to anchor the experience

If you find it difficult to identify positives at first, try a guided prompt: “What challenge taught me something valuable today?” For personalized support integrating gratitude with cognitive-behavioral strategies, explore our depression treatment and emotional regulation techniques.