Last night my computer charger bit the dust. It was the last thing that happened before I started winding down for the night and it threatened to bring me down completely after a day dealing with anxiety medicine withdrawal. It was a small thing that felt like a big inconvenience when amplified by an already rough day.
After a couple minutes of being frustrated and pouting over the situation I decided I wasn’t going to let it ruin my mood. Instead of letting the annoyance of a broken charger ruin my day I was going to end my day writing in my gratitude journal so I’d remember all the great things about the day.
The Gratitude Journal
Beside my bed I keep a little journal and pen to use as a gratitude journal. It’s nothing special, just a cute journal I picked up at Target.
I don’t have many guidelines for my gratitude journal – I simply list things from the day I was grateful for each night. It helps me dwell on the positive and focus on what went right and what I’m thankful for.
Last night I grabbed it and listed all the things I was grateful for from that day:
- lessening medicine withdrawal symptoms
- friends to share with and talk to
- the ability to walk for 30 minutes
- a long hot shower
- a refreshing facial mask
- cuddles with my JuJu
- the ability to take care of myself
There were so many things from the day that just thinking about all the positive highlights put me into an instantly better mood.
The Result
It worked. This morning I woke up feeling grateful for a sunny day, a clearer mind, a functioning body, and another day on earth. I texted several friends and shared my excitement because I was just bursting at the seams with happiness.
This is something I will have to do often.
Mental course corrections are essential since anxiety will take small things and twist them into huge deals. Rumination solves nothing and dwelling on negatives gets me nowhere. If I am to keep moving forward I must stop myself, recognize what’s happening, and take a new action to move forward. Last night that action was expressing gratitude.
Keeping a gratitude journal is something I plan to do for the rest of my life. I can’t imagine a day where I’m not grateful for at least one thing because I’ve learned even in the worst situations there is always a bright side.
I have often tried to keep a gratitude journal, and when I’ve kept it up – it really HAS made a difference! The hubs and I have been trying to make time to share our gratitude journals at the end of the day, which is a nice little moment together. It’s hard for me to remember to take the time to be grateful (which is kind of sad) but I’m working on it!
I totally agree with you – even in the worst situations, there’s always a bright side. At the very least, we’re alive and still kickin’! :D
That’s a cute idea to share your gratitude journal with a significant other.
I make it easy to do and remember by having it all set up right next to bed. :)
I have been missing the ol’ pen and and paper. There is something about physically writing something that is so therapeutic. Remind me to send you one of the journals I’ve made. I need to grab one and stop writing.
*start writing.
Agreed, I type a lot but will always love the act of pen and paper.
You made journals? Yes please, I’d love that so much! It could be my next gratitude journal. :)
Wonderful – the next to last paragraph really puts it succinctly – the successful living plan.
Love it!!
YES!!! I’ve kept a gratitude journal off and on for about 10 years. Even when I am not actively writing in the journal, I am usually able to find things to be grateful for each day… just the idea of the journal helps, for me at least.
That totally makes sense. I think it’s just a tool to make you more aware of your gratitude and the good things in your life, so you are still aware even if you don’t actually write it down! I do enjoy the act of writing it down though. :)
It really does work. Especially if you do it every day. I wish I would have known this years ago!
What I like to do is write ten things I’m grateful for every morning, or as early in the day as possible. I not only list them, I write them out in a sentence and say *why* I’m grateful for them. Then I go back and read over the list. Takes about 10 minutes. ;-)
At night, when I go to bed, I close my eyes and think of the best things that happened that day. That way, like you, I’m thinking of the positive and that is what I’m drifting off doing… Not listing all the things I needed to do the next day (old me!) You wake up feeling great and refreshed!
Cheers~
I know, right? Why don’t we learn this kind of thing in school?
That’s really a good idea for the mornings! I already have so many little things I do in the morning that when I tried to do morning gratitude stuff it got forgotten quickly. But doing it at night reminds me that the day was great no matter what happened and often I’ll be looking for things to appreciate during the day too!
I try and keep a gratitude journal too…but somehow when I’m tired and ready for bed, it just seems like one more thing to do. Maybe I should try it in the morning or something. I love the idea but somehow it’s never gelled in my life.
It might work for oyu in the morning! I sometimes literally do it in bed, lights alll off but the light next to my bed. I don’t think of it as a chore but a chance to list all the good stuff that made me happy that day. I get how it could feel like one more thing to do though, so maybe play around with timing and how you think about it and maybe even the way you do it!
Very interesting idea! I could not agree more about dwelling on negative things. Maybe I should start one of these journals too.
I’m loving that second to last paragraph. It’s SO true! I’m so glad this is working for you and helping you be happier!!
Thank you so much for this post (sorry — I’m like 3 days behind on EVERYTHING this week!). I have always wanted to keep a gratitude journal, but the longest I’ve ever lasted is a few days. I’ve accepted a stupid excuse and can’t get into the habit — because of a small room, our bed is pushed into a corner and I have no nightstand! :(
Your post and everyone’s comments reminded me about how important it is for our overall health to focus on the positives. I’m going to give this one another shot — I’ll find a way around my excuses!
I started using an app called Gratitude Diary and have been keeping track of at least one thing a day. It’s nice to reflect! And you’re right, there’s always a bright side.