Gratitude Journals
Gratitude journaling can increase levels of dopamine, serotonin, and oxytocin in our brains.
“The world feels pretty heavy right now,” one Nature Links participant pointed out recently. At the beginning of every Nature Links class, we spend some time checking in with one another about our recent wonderings and wanderings. Many of these sessions begin with “have you heard about what happened in ____?” And as the news of the world continues to harbor such sadness and tragedy, these conversations can be, as our participant pointed out, pretty heavy. How can we remain hopeful in times like these? How can we harness that sadness and the seemingly unending tragedy to make the world a healthier and kinder place to live? Spending time in nature is undoubtedly one. Another is gratitude journaling.
One example of gratitude journaling. Gratitude journals can take on many forms.
One of our participants recently told us about her gratitude journal. It’s a small notebook she keeps by her bedside where she records a few things each day that she’s grateful for. The things that incite gratitude for her can sometimes include people she’s met, memories she cherishes, or birds she saw in her backyard. Sometimes the entries are short lists, other days they’re paragraphs about an experience. Regardless of the length or format, she says this daily practice brings her a feeling of peace.
The science behind gratitude journaling corroborates the feeling she describes. Consciously counting our blessings is scientifically proven to make us happier. One study of 300 college students found that those who wrote letters of gratitude each day for a month reported significantly higher levels of happiness than those who were asked to write about their negative feelings. Focusing on things we are grateful for can increase levels of dopamine, serotonin, and oxytocin in our brains—the “feel good” hormones we associate with pleasure and even love. Practicing gratitude can even improve your sleep.
There are lots of ways to practice gratitude. Some choose to create nature gratitude journals, featuring art and writing about the flora and fauna that incite curiosity and joy. The ever-changing natural world can serve as a reminder of the simple gifts that surround us constantly. Others make family gratitude jars, full of happy memories or short anecdotes to be pulled out on a more difficult day. Some choose to express their gratitude through writing letters to loved ones or volunteering to help others.
The world can, and likely will continue to “feel heavy”. Gratitude journaling doesn’t have to mean sheltering ourselves from reality or becoming unaware and uninformed. Instead, it allows us a dedicated time to focus on the people, memories, creatures, plants and natural gifts that we may otherwise take for granted.
