How A Gratitude Journal Can Help You Fight Negative Thinking


Gratitude Journal Help Fight Negative Thinking

Negative thinking is something no human being is immune from, and everyone has negative thoughts sometime or the other. But there is light at the end of the tunnel; when you feel your negative thinking bogging you down, keeping a gratitude journal can help you fight it and stay positive.

Every morning I woke up with dread. No gratitude in sight.

A feeling of heaviness that invaded my thoughts, weighed me down during the day and tortured me at night. I zombied my way through the world with little hope that life could change. I even questioned the value of living.

My family was hit by a series of crises, events that were irreversible. My wife and I had always been cheerleaders for each other but we were both knocked down this time. We didn’t know how to help ourselves or one another. She felt equally defeated.

 “Why me? Why are these things happening?”

My mind searched for relief and only found more hopelessness. All the tools I learned as a psychotherapist failed me. I felt like a fraud.

Then early one morning after I spent a sleepless night tormented by my own menacing thoughts, I decided I had to do something different. I had no choice. I couldn’t go on living demoralized.

On a whim, I pulled an old notebook from a shelf and sat at my kitchen table. I opened it to a blank page and wrote four words: “I am grateful for…”

Honestly, I didn’t know what I was doing it. It was a pure impulse. A part of me resisted, mocked the entire exercise. But a healthier part of me pushed me forward, encouraged me to continue writing, keep trying to list all the good in my life.

Related: 7 Laws of Gratitude That Will Change Your Life

Birth of My Gratitude Journal

Every morning, I re-read the journal and added to it. I started to carry it with me. I opened it sporadically during the day and wrote. Over time, a truly amazing thing started to happen. The events in my life didn’t change but my attitude did. I felt lighter.

My gratitude journal forced me to look beyond my pain at the moment and see at the bigger picture. It challenged my negative thinking and gave me a broader perspective.

Often pain seduces you into believing it will never end. For me, all pain is personal, so the solution had to be too. If I was generating negative thoughts, I had the power to generate positive ones as well.

I don’t expect you to believe me. I have no scientific proof that a gratitude journal can help you. I have no statistics to quote or studies to share. I can only say that it made a big difference in my life. It helped me when I thought nothing could.

Starting a Gratitude Journal

Over time, the journal evolved. I divided gratitude into three simple groups: people, places, and things:


Who do you love? Are you grateful for in your life? Make a list as detailed as possible. What qualities does each person bring to your life? Every if the person has passed away, what did they give you?


List places that have filled you with joy. They could be current places or memories. For me, during my childhood, recollections of visiting my grandmother’s house were packed with happiness. As I wrote down memories, I found myself smiling. The memories were surprisingly fresh and accessible.

Related: The Importance Of Gratitude, And Best Ways To Practice It


List anything you like; pets, a beloved book, a favorite meal, a song. Nothing is small or insignificant. If you love it and it brings you happiness, it matters.

The internet is full of gratitude journal suggestions and prompts. (See “How to Be Grateful Without Rolling Your Eyes”) You can use them as a jumping-off point, print them out, or reference suggestions. Or you can find a notebook or piece of paper and start right now. Once you begin writing, don’t stop until you fill the page.

You’ll be surprised that even in the darkest places you still have the power to generate light.

For more such informative articles, visit

Written By Sean Grover
Originally Appeared In Sean Grover

A gratitude journal can help you immensely with negative thinking, and unless you try it once, you won’t understand just how amazing it really is. Writing in your gratitude journal will help you fight your negative thinking and all those negative thoughts that keep on cropping up in your mind. It will help you instill gratefulness and some much-needed positivity.

Gratitude Journal Help Fight Negative Thinking pin

— Share —

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Waiting Mode Anxiety: Why It’s Holding You Back from Taking Action

What Is Waiting Mode Anxiety? 8 Ways To Overcome It

In today’s fast-paced world, where every moment counts, the concept of “waiting mode” has become an all-too-familiar experience for many. Whether you’re awaiting an important meeting, a doctor’s appointment, or any other significant event, the relentless countdown can hijack your focus and productivity.

In this article, we’ll delve into the nuances of waiting mode anxiety, understand its underlying causes, and explore practical ways to break free from its clutches.

What is Waiting Mode?

Waiting mode i

Up Next

Spiritual Meaning Of Hawks: 12 Deep Dream Interpretations

Spiritual Meaning Of Hawks: Deep Dream Interpretations

Have you spotted a hawk or dreamed about it during a crucial period? According to the spiritual meaning of hawks, you might need to focus on the bigger picture! 

Hawks, with their keen eyes and majestic flight patterns, have long been revered across cultures for their spiritual significance.

Many believe that these powerful birds serve as

Up Next

How To Calm Down Quickly? 5 Best Tried And Tested Self-Calming Methods

How To Calm Down Quickly? Five Best Self-Calming Methods

We all have moments when we feel extremely overwhelmed and stressed out, and no matter how hard we try, it feels impossible to calm down quickly. So, how to calm down quickly? This article is going to talk about some of the most effective ways to calm down quickly, that won’t be hard on you but will also be good for you in the long run. . 

When you experience intense anxiety, anger, or sadness, you might need to calm yourself. Do you know how? It’s important that you find self calming methods that work best for you. Give these methods a try!

How To Calm Down Quickly? 5 Best Self Calming Methods

Up Next

What Is Identity Diffusion And How To Find Yourself

What Is Identity Diffusion? Four Powerful Ways To Find Yourself

Have you ever found yourself questioning who you truly are? Feeling lost and uncertain about your identity is a common experience that many adults face at some point in their lives. This phenomenon is known as identity diffusion. Let’s explore what is identity diffusion and how to find yourself.

What is Identity Diffusion?

Identity diffusion is a concept that explores the complexities of self-discovery and personal growth. It refers to a <

Up Next

How To Overcome Low Self Esteem And Insecurities

How To Overcome Low Self Esteem And Insecurities: Ten Tips

When you look in the mirror, who do you see? A confident, self-assured individual or someone riddled with doubts and criticisms about themselves? If it’s the latter, you are certainly not alone. Let’s find out how to overcome low self esteem and insecurities. 

How to Overcome Low Self esteem and Insecurities

Millions worldwide grapple with the question of how to overcome low self esteem and insecurities. The good news? It’s entirely possible to change your narrative and begin a journey towards sel

Up Next

How To Develop Leadership Skills

How To Develop Leadership Skills: Practical Strategies

Have you ever wondered what sets an exceptional leader apart from the ordinary ones? How do they inspire and guide their teams to achieve remarkable results? The answer lies in their well-developed leadership skills. Let’s explore how to develop leadership skills so that you can achieve the success you truly deserve. 

How to Develop Leadership Skills

Leadership is not just a title or a position; it is a set of qualities and abilities that can be cultivated and honed over time. Whether you aspire to lead a team at work, in your community, or even within your own family, developing

Up Next

Unpacking Parentification Trauma: The Burden of Growing Up Too Soon

What Is Parentification Trauma? Seven Types, Effects and Healing

The excitement of childhood is beautiful, when your biggest worry was whether your favorite cartoon was on TV. Some kids don’t have a childhood as carefree. Parentification trauma becomes a real issue when a child is thrust into the shoes of a grown-up.

The child takes on responsibilities beyond their years. It’s like playing a role in a movie you didn’t audition for. This is the reality for those who’ve experienced the issue – a lesser-known yet impactful challenge that shapes lives in unexpected ways.

What is Parentification Trauma?

It might be your question, though–what is parentification trauma? The trauma occurs when a child is placed in a role that reverses their expected position within the family dynamic.