✨Topic for October: Gratitude!✨
The Transformative Power of Gratitude Journaling
Hello lovely people,
So, October will soon be arriving and I wanted to share with you our topic for the month which will be Gratitude!
There is loads of evidence about how practicing gratitude is good for us and I want to share with you some ways of incorporating this into your journalling. In this fast paced world, where societal pressure are high, life is stressful and we are faced with challenges, we can easily forget that we have a lot in our lives to be grateful for. I for one struggle at times to not get caught up in wanting more, being dissatisfied with that I have and never feeling like things are enough. Anyone else? I think practising gratitude when I can helps keep me grounded.
So, in October we are going to focus on gratitude journalling- a really powerful practice with massive impact on wellbeing and mental health. The focus of our online sessions this month will be gratitude and I’ll be sharing gratitude prompts and a template with you in October. I’m going to keep the Inner Pages open for full access until mid-October so that as many of you can experience the live sessions as possible.
Photo by Gabrielle Henderson on Unsplash
To start things off I wanted to share the important information about the Science of Gratitude Journaling- it really does have an impact.
Gratitude journaling is more than a mere act of listing things we appreciate; it is a transformative tool rooted in science. Numerous studies have unveiled the positive impact this practice has on our mental, emotional, and physical wellbeing. Here are some of the amazing findings about gratitude:
1. Boosts Positive Emotions: Expressing gratitude through journaling encourages us to focus on the positive aspects of our lives, shifting our attention away from negativity. This intentional shift in mindset promotes feelings of joy, contentment, and satisfaction. This doesn’t mean we should be dismissing the negative times, however it can help give us perspective of the full picture.
2. Strengthens Resilience: By cultivating gratitude, we develop a resilient outlook that enables us to navigate challenges more effectively. It helps us to bend, not break when times are tough. Regularly acknowledging the good stuff amidst difficulties fosters a mindset of growth and optimism.
3. Reduces Stress and Anxiety: Gratitude journaling has been shown to lower stress levels and diminish anxiety symptoms. The practice redirects our attention to the present moment, rather than allowing our thoughts and worries to run wild in our minds.
4. Improves Sleep Quality: By reflecting on gratitude before bedtime, we create a mental space conducive to restful sleep. Research has demonstrated that gratitude journaling can significantly enhance the quality and duration of our sleep, helping us to feel refreshed and rejuvenated. Don’t underestimate the power of good sleep for our all round health!
Pretty impressive hey?! 🤯
Prompts for Gratitude Journaling
Here are some prompts to kickstart your practice and click here for the link to the gratitude prompts template.
1. Three Things: Each day, jot down three things you are grateful for. They can be as simple as a cup of tea, a kind gesture from a friend, a new music track you have heard or the sound of birds chirping in the morning.
2. Moments of Wonder: Reflect on moments that brought you awe, joy, or inspiration. Write about the sights, sounds, or experiences that made you feel gratitude and appreciation. Again, it can be big or small.
3. Acts of Kindness: Recall acts of kindness or compassion that you received or witnessed. Acknowledge the individuals who went out of their way to make a positive impact in your life or the lives of others. Big or small!
4. Challenges Turned into learning experiences: Identify difficult situations or setbacks you encountered. Explore the lessons learned, personal growth, or unexpected blessings that emerged from those challenges.
It’s really important that we don’t use gratitude to invalidate how we are feeling. We are not invalidating how hard the challenge is, but we are trying to gain perspective on the bigger picture rather than just allow our mind to focus on the negative. Gratitude widens our perspective, to include both the difficult more negative stuff but also the good stuff.
I for one, am very grateful for you lovely subscribers. I’m so lucky that I get to creating and sharing this wonderful community with you all and I couldn’t do it without you. I’m also grateful for tea, chocolate, and bread. Yes it’s a small thing but could you imagine a world where these things don’t exist?! I for one do not want to go there.
I’d love to hear your thoughts or any questions in the comments section. Feel free to click the ❤️ button on this post so more people can discover it on Substack.
And don’t forget to mark your diaries on for our online writing session on gratitude at the end of the month!
With lots of gratitude,
Hannah
November: On the lead up to Christmas we are going to focus on self-compassion. A lot of us need it at this time! Throughout the month you’ll have access to lovely self-compassion prompts and you’ll get a template for writing a letter of self-compassion ready for the monthly writing live session (which will be slightly earlier than usual in order to get you ready for the festive season!).