Social anxiety worksheets
This gratitude journal worksheet is for therapists looking to explain the benefits of journaling to clients and practical ways to begin a gratitude practice.
In this article, you’ll find an overview of gratitude journaling, different ways to use gratitude journal worksheets, and a free downloadable 3 good things worksheet to save to your electronic health record (EHR) for repeated use.
What is a gratitude journal?
Gratitude is not only an attitude and an emotion—it’s a state of mind. It’s also considered a coping strategy and a personality trait.
In a therapeutic sense, gratitude is appreciating something meaningful or valuable, such as feelings of connection, the people in our lives, co-workers, jobs, opportunities, pets, and even our own character strengths and positive attributes.
Several ways to express gratitude include using a gratitude journal worksheet, verbally expressing gratitude, and mindful meditation.
A gratitude journal involves recording what you are grateful for in a notebook, journal, or electronic note.
There are various ways to express gratitude, such as:
Make a written list: This might include recording how you shared your gratitude with others, reflecting on someone you are grateful for and why, expressing gratitude for experiences you’re thankful for, expressing gratitude for your body and what it enables you to do, and noting anything else that you have benefited from.
Use a 3 good things worksheet: This type of worksheet makes it easy to name three things you’re grateful for daily.
Other forms of creative expression: This may include art journaling, collage, singing, dancing, or making music.
Benefits of using a gratitude journal worksheet
Using a gratitude journal worksheet has many physical, emotional, and mental health benefits, including:
Improved mental health
A gratitude practice is associated with increased optimism and reduced symptoms of anxiety and depression.
Stress relief
Expressing gratitude can reduce cortisol levels, a stress hormone, and promote feelings of relaxation.
Better physical health
Showing gratitude is linked to better quality sleep, stronger immunity, and improved heart health.
Emotional resilience
Gratitude enhances resilience by allowing you to reflect on challenges you’ve overcome and the things you have versus what you don’t.
Gratitude log ideas
In addition to the different types of gratitude expression we listed above, some reflective prompts for a gratitude journal worksheet include:
What two new things are you grateful for today?
What or who made a positive impact on your life today?
Name a challenge that helped you grow.
What strengths and qualities do you appreciate about yourself?
List three things about your partner or loved one that bring you joy.
In what ways do you express your gratitude to others?
How could you express gratitude in more creative ways?
What is something about your health and body that you appreciate?
What things have you taken for granted but could spend more time acknowledging?
Name three people you struggle with and two qualities they each have for which you are grateful.
List three things about your home and living environment that you appreciate.
Which qualities do you most admire in your parents, and how have they shaped who you are?
Which meals are you most thankful for?
How has practicing or expressing gratitude impacted your life and worldview?
How can I better express my appreciation to the people around me, and in what meaningful ways?
Name three things about your co-workers that make your job easier.
How to use the gratitude journal worksheet
You can download and use the gratitude journal worksheet and 3 good things worksheet in several ways:
Print or screen share the gratitude list worksheet and use it as a psychoeducational prompt in session.
Give the worksheet to the client to remind them of what you discussed during therapy.
Ask the client to use the gratitude reflection prompts or 3 good things worksheet between sessions and report their progress at their next therapy appointment.
Sources
Glassman, S. (2023). Gratitude Journaling and Well-Being Applications in MPP.
Komase, Y., Watanabe, K., Hori, D., Nozawa, K., Hidaka, Y., et al. (2021). Effects of gratitude intervention on mental health and well-being among workers: A systematic review.
Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well-being: the benefits of appreciation.
UCLA Health. (2023). Health benefits of Gratitude.
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