Mindfulness and gratitude are two psychological practices that are proven to improve mental health. Mindfulness involves paying attention to the present moment without acceptance and judgment. When you are practicing mindfulness, you’ll feel aware of your thoughts, feelings, surroundings, and sensations – but you won’t feel the pressure of trying to change or control them. The goal? Create a sense of inner calm, peace, and focus, which can in turn boost your overall well being, both mental and physical.
Likewise, practicing gratitude helps train your brain to notice and appreciate the little things in life – in some ways, it goes hand in hand with mindfulness. Research suggests that practicing gratitude and incorporating more habits that help you take time to recognize the positive in life can be extremely beneficial for mental health, even reducing the symptoms of depression and anxiety, boosting your mood, and enhancing your overall well being.
In many ways, practicing gratitude and mindfulness can look similar. For both concepts, meditation and journaling are recommended tactics. Today, we’ll take a look at some tips to get started with a mindfulness and gratitude journal that you can sustainably integrate into your everyday habits.
Does Mindfulness Work?
Despite some rumors to the contrary, there is scientific evidence that mindfulness is effective in mitigating mental health concerns. Harvard Business Review has reported on the benefits of mindfulness practices at work, and the American Psychological Association (APA) has put together a list of mindfulness benefits including…
Increased self-control and emotional regulation
More capacity for objectivity
Higher levels of tolerance
Enhanced flexibility
Improved concentration and focus
Mental clarity
Reduced stress, anxiety, and depression
Better self-awareness
And more!
While there are more clinical approaches to handling mental health concerns – such as the benefits of psychotherapy or medication and med management, practicing mindfulness and gratitude at home is one small change that you can make on your terms.
Tips to Get Started With Journaling
Sometimes, starting a new habit – like journaling – can feel daunting. But don’t worry! Remember, you’re aiming for progress not perfection. Plus, you don’t need to write an essay every time you sit down to write in your journal. In order to build a sustainable habit that you actually enjoy, we recommend starting slow. Commit to short journal entries every day or even every other day at first. If you’re not sure what to write about, you can take a look at some prompts, like the ones we have listed below.
Other journaling tips for mental health include choosing a journal that you like and will be excited to write in, establish a consistent time and place for writing in your journal, track your progress, and don’t treat it like a chore. Setting goals – and achieving them – is a great way to build motivation. Start with small and attainable goals to give yourself some victories from the outset! For example, you could set a goal to complete four journal prompts next week.
To get your wheels turning and kick off your journaling experience, explore our journal prompts for mindfulness and gratitude right here…
25 Journal Prompts for Mindfulness and Gratitude
Short Journal Prompts for Gratitude and Mindfulness
Name three things that made you smile today.
Describe three beautiful things you saw today.
Write about three actions that made you feel loved in the recent past.
What are you excited about or looking forward to today?
What were the highlights of your day today?
What were you worried about this time last year? Are you still worrying about that now?
List five things that you are grateful for.
When do you feel most alive?
Close your eyes and imagine a place that is calm and peaceful. Then, describe that place in detail in your journal.
Write about a practice, place, or person that helps reduce stress in your life.
What can you do today that your future self will thank you for (whether that is tomorrow, next year, or 10+ years down the line)?
What do you appreciate most about yourself?
Make a list of your favorite nourishing meals.
What makes you feel calm and centered?
Write about a time when life has exceeded your expectations.
Long Journal Prompts for Mindfulness and Gratitude
Reflect on the people who have helped you become who you are today. Maybe they are friends, mentors, parents, or teachers. Write about these people and why you are grateful to have known them.
Think about your interests and passions. How have they helped you on your path to where you are today? How can you continue embracing the things you love?
Consider the people in your life who you love and who are important to you. How do you feel when you spend time around them? What are you grateful for in these relationships?
Write a letter to your younger self. What advice would you pass on to him or her?
Quietly reflect on your future, your goals, and what you want to achieve. Where do you hope to be in life 10 years from now? What about 30 or 40 years from now?
Write in detail about your happiest childhood memory.
Think about a time when you really stepped out of your comfort zone. How did it feel? Do you do this often? What did you like about the way you showed up at that moment?
Who is the most loving person you know? What else do you love about them?
Learn about the “love languages” framework. What is your love language? Who is someone who really “gets” your love language that you know?
Reflect on three challenges that you have overcome. Write about each challenge and how you came out stronger on the other side.
Commit to Your Mental Health With Triumph
Integrating small practices like mindfulness and gratitude into your life indicates that you’re ready to make a change! If you’re looking to take control of your life and your behavioral health, we are here to help. Our team at Triumph Behavioral Health serves clients in the greater Baltimore area, including Towson, Linthicum Heights, Arbutus, and Catonsville. You can even get a same week therapy appointment to start your journey ASAP!
Reach out to us today, and let’s take on your wellness together. At Triumph, we care.