Feeling Grateful: A Gratitude Journal Can Improve Mental Health

Updated October 31, 2024by Regain Editorial Team

Being thankful is an easy habit to form, but it presents many powerful benefits for both the mind and body. Not only is it the foundation for a well-lived life and sound mental health, but it also helps us create and maintain strong and close relationships with others. It especially works wonders for those in romantic relationships and is a key ingredient if you want to increase the level of happiness in your partnership.

The benefits of feeling grateful on overall health

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An ever-growing body of research inextricably links people with the trait gratitude have an improvement in physical and mental well-being; a study of over 31,000 people across different ages found that gratitude is linked with higher well-being throughout a lifespan. In positive psychology, gratitude is seen as one of the key factors in promoting happiness and resilience. People who feel gratitude regularly experience higher levels of happiness and positive emotions and a decrease in depression. Interestingly, gratitude appears to reduce the impact of negative emotions, making it easier to cope with life's challenges. It strengthens their capacity for compassion and forgiveness, as well as heightens feelings of joy and pleasure.

A consistent gratitude practice also results inless stress, improving mental and physical health. Physiologically, people who practice gratitude are less susceptible to aches and pains, have lower blood pressure, feel less stressed, enjoy better quality sleep, and possess stronger immune systems. In addition, gratitude is linked to improved physical health, contributing to a longer and healthier life.

Moreover, grateful people have higher levels of self-esteem and self-worth. Instead of feeling the need to compare their lives to others and become resentful and bitter, these kinds of people choose to be grateful for what they do have rather than what they don’t. What’s more, they can celebrate the successes and achievements of those around them generously.

However, one of the most significant benefits of gratitude is its power to strengthen and deepen romantic relationships. People who practice gratitude are more satisfied in their relationships and enjoy happy and healthy connections with their partners. One study found that feeling grateful is like the equivalent of a booster shot in a romantic relationship. Another study revealed that couples who reported feelings of gratitude to one another were more likely to stay together in the future. Gratitude interventions, such as expressing thanks more frequently, have been shown to significantly improve relationship satisfaction.

It’s clear that focusing on feeling grateful forges more intimate relationships, attracts more positive relationships, and, by implication, creates fewer feelings of loneliness and isolation. When you choose to be grateful, you attract people toward you like moths to a flame. Why is that? When you manage your own emotions and moods, you increase your positive engagements with yourself and the world around you.

Also, when you express appreciation constantly-no, matter how small the act of service may be-and always try to identify the good in others, people feel good about themselves around you and want to stick around. After all, who doesn’t want to be around someone who is always appreciative of others?

How to support your mental health when you express gratitude

There are many ways to express gratitude or kindness to improve your relationship and your mental health. Expressing gratitude regularly can lead to a significant shift in one's life, fostering happiness and fulfillment. Gratitude can also help you manage negative emotions, allowing you to maintain a positive outlook in challenging situations. While these are just some suggestions, the idea is to be expressive and creative in a way that makes your unique partner feel valued and appreciated.

Show your appreciation & practice feeling grateful every day

Feeling grateful means showing a gesture of thanks every time something helpful is done for you, no matter how mundane or menial it may be. If you practice feeling gratitude daily, it can transform your relationship and improve emotional intimacy. Once you stop giving thanks for the daily chores your partner does, like folding laundry, the other person can easily start to feel unnoticed or undervalued. Showing appreciation can be as simple as saying thank you or offering to give them a massage. Incorporating gratitude into your daily life can improve your emotional health and strengthen your relationships. Focusing on the present moment and appreciating the small gestures can significantly enhance your sense of gratitude. Better yet, get to know each other’s 5 Love Languages so you can more accurately and effectively show your gratitude and love to each other every day. Practicing gratitude can also bring a sense ofinner peace, reducing stress and strengthening your connection with others.

Write in a gratitude journal to explore your emotions

Take pen to paper and write down a gratitude letter containing all the things you love and respect about your partner. It is a surefire way to deepen your intimacy, respect, and connection with each other and remind yourselves of why you fell in love with each other in the first place. Another suggestion is to leave post-it notes on the fridge or in the bathroom before leaving for work with a message to remind your partner of how much you love and appreciate them.

Express gratitude with random acts of kindness and thoughtfulness

Feeling grateful doesn’t just mean saying ‘thank you,’ but coming up with creative ways to show your partner that you value them. Pick up their favorite coffee on a whim, take them out on a surprise date, or give them an unexpected gift. You can also offer to cook them their favorite dinner after a stressful day at work. The small things are often the most meaningful and memorable, and they will show your partner just how much you care.

Feeling grateful in a relationship & keeping a gratitude journal

Don’t let the small things slip away unnoticed-stay feeling grateful

If your partner washes the car, takes out the trash, or cooks for you, always express gratitude. Let them know how thoughtful it was, or give them a hug or a kiss. The other person will be more willing to do these things for you if they don’t feel taken for granted. A regular gratitude practice will also increase your awareness of the positive aspects of your relationship, enhance the moments you spend together, and serve as a good example of healthy relationships to look up to if you have kids. Gratitude can be an important tool for personal growth, helping individuals become more self-aware and emotionally resilient.

Create rituals to maintain gratitude

Every day, do something which incorporates gratitude in your life. This could be counting your blessings on your commute to work in the morning, joining a gratitude group, taking turns with your partner to tell each other something you appreciate about them, or keeping a gratitude journal. Daily gratitude journaling or writing down five things that you’re grateful for every week has been proven to help people progress toward their goals, experience less physical pains, and feel more positively about their lives overall. While practicing gratitude is beneficial, make sure to balance it with other healthy habits, like reducing junk food intake to support overall well-being.

Give genuine compliments frequently to nurture positive emotions

If you are thinking something positive about someone, say it. An unverbalized compliment is wasted, but your sincere and kind words may make someone’s day, week, or month. There is no such thing as too much appreciation, and it is far better for someone to be over-complimented than undervalued. Make sure you use your voice to build, encourage, and uplift others frequently, even if it’s as simple as complimenting your partner on a good hair day. These statements may increase positive emotions like confidence, connection, and happiness.

Praise people for who they are, as well as what they do

People don’t just want to be thanked for their actions, but the virtues and qualities behind the actions. If your partner helps you watch the kids when they know you have a big project at work, thank them for how thoughtful and considerate they are. Another example would be saying, “Thank you for listening to me about my problem at work. I love how empathetic you are.” Seeing your partner as someone you value not for what they do but who they are will not only make them feel truly special and loved but will evolve your relationship to another level of connection.

Say good things about your partner in public

Little shows how sour a relationship has gotten than when two people in a relationship start bad-mouthing each other. This is not to say that you can’t talk to your friends about your relationship problems and issues, but rather, you praise them publicly whenever there is an opportunity to do so. An example of this would be posting a Facebook status about their successful project or telling your friends the sweet gesture of kindness they did for you recently. It shows your partner that you are proud to be with them and invested in bringing out the best version of them possible.

Always go back to “we” after a success

When you accomplish something or make a significant achievement, don’t forget to thank your partner. Success is never achieved alone; both people in a relationship should continuously be supporting each other’s goals, dreams, and aspirations, even when it doesn’t seem like much is happening at the outset.

Accept and love your partner for who they are

Sometimes, we impulsively want to criticize or complain when our partner doesn’t do something ‘right,’ but truly accepting them for who they are means acknowledging all their frustrating characteristics, habits, and quirks and loving them despite them. It also means letting go of the small things and acknowledging when something is good enough or done with the right intentions. This could take a lot of work and may also mean seeking couple’s therapy, but gratitude is a good place to start; it will help you look at the bigger picture and be thankful for how your partner makes you feel safe, loved, and valued.

Do you need help practicing gratitude in your life?

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Takeaway

Gratitude is one of those peculiar values where it doesn’t take much effort to bring about transformative, life-changing benefits. It goes without saying that practicing gratitude won’t make your relationship picture perfect or trouble-free by any means, but it will give you perspective and help you see the goodness and beauty in life and your partner. By taking the time to show your appreciation to your loved one every day and keeping in the forefront of your mind all the blessings in your life, you can lead a fuller and happier life with deep, intimate relationships as the foundation.

Frequently asked questions (FAQs):

Is being grateful a feeling?

Yes, feeling grateful is the emotion of showing appreciation for something done, said, or received. Grateful is a similar feeling to thankful, and to feel grateful is a positive feeling triggered by some event. Feeling grateful is also one of the most common feelings that a person may experience, and a grateful brain tends to feel and express gratitude for more than a non-grateful brain.

What is the difference between being thankful?

Feeling grateful are two similar feelings, though slightly different. Grateful people express feelings of gratefulness by showing appreciation for what one has rather than one wants. The big difference between being thankful and grateful is that feeling thankful is characterized by acknowledging your thanks for something someone has given you. With this said, feeling grateful and feeling thankful are so similar that many people use them interchangeably. Both are positive feelings, and being grateful implies appreciation, which is quite similar to thanks in many regards.

What are 3 things you are grateful for?

There are a number of things anybody may be feeling grateful for at a given moment. Grateful people typically feel grateful for good health, good friends, and their job above all. With that said, feeling grateful about virtually anything is possible. From perspective, many people feel grateful for the weekend and a reprieve from work. Others grateful people appreciate their pets or family. Some people often feel grateful for having a bed to sleep in and a roof over their heads. Many people strive to feel more grateful for their things rather than focusing on what they do not have. There is no right or wrong when deciding what you are grateful for, and the choice is entirely subjective.

What makes a person grateful?

In general, grateful people tend to focus on others rather than getting caught up in their own internal affairs. Grateful people usually have an outward focus on things that make them feel appreciated. Feeling grateful is about showing appreciation for even the smallest of things that have been done or given. A person who feels grateful may show their gratefulness in different ways, such as purchasing a coffee the next time you are together or simply telling you how much they appreciate something. In short, a person feeling grateful is aware and appreciative of the people and actions around them.

How do you describe feeling grateful?

To describe feeling grateful is difficult considering that people feel and express gratitude in several different ways. However, most people who feel grateful claim they feel fortunate, lucky, humbled, or even blessed. In general, feeling grateful is about acknowledging any appreciation you have for a situation. Feeling grateful is a warm and personal kindness that a person feels and can be expressed to others. If you are feeling appreciative of a situation, you are more than likely feeling grateful as well.

Is it correct to say grateful?

What things make you feel grateful?

How do I feel grateful for life?

How do you say you are grateful?

What is another way of saying grateful?

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