How To Start Gratitude Journal For Anxiety And Depression

Gratitude journaling has emerged as a powerful tool for helping to manage anxiety and depression. In this article, I will show you how to start gratitude journal for anxiety and depression. I will also provide you with writing prompts to help you get started.


What is a Gratitude Journal for Anxiety and Depression?

Gratitude journaling has become increasingly popular as a way to help combat depression and anxiety.

Gratitude journals are a great way to keep track of the positive things in your life, record moments of joy, and focus on being thankful and expressing gratitude for what you have.

Researchers observed that regular gratitude practice can have many benefits, including reducing stress, mood, depression, and anxiety.


How to start depression and anxiety gratitude journal

  • Choose a journal that resonates with you
  • Set time aside to journal each day and stick to the schedule.
  • Start writing about the things you are grateful for whiles you are in depression or suffering from anxiety.
  • Use writing prompts if you get stuck.
  • Review, reflect and apply what you’ve written.




What should I write in my anxiety and depression journal?

Here are some prompts on how to start a gratitude journal for anxiety and depression:

  • What experiences did I have today that I am grateful for?
  • What is something I can appreciate about myself right now?


  • How has someone else positively impacted my life this week?
  • What was a moment of joy or contentment I experienced recently that fills me with gratitude each time I think of it?


  • What are three things I can be thankful for, such as good food, warm clothes, or a cozy bed?
  • How can I use my skills and talents to help those around me feel appreciated and cared for?


  • Who in my life has been especially supportive and understanding during times of difficulty?
  • What are some good things in the world around me that can I be thankful for, such as nature, animals, or art?
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  • What is something I accomplished today that makes me proud of myself?
  • Write five things about my job or studies that fills me with gratitude.


  • How have I grown and changed positively over the past few weeks or months?
  • What am I looking forward to shortly that gives me hope and optimism?


  • What was a moment of stillness or peace in my life that filled me with an appreciation for life’s simple joys?
  • Who inspired me this week by their actions or words?
  • What is one thing about my home that I can be thankful for?


  • How have I been able to make a difference in someone’s life this week, even if it was just in a small way?
  • What simple pleasure made me smile today?
  • What acts of kindness did I witness today that made me more aware of how important it is to show appreciation for each other?


  • What opportunities am I grateful for in life, such as good health or education?
  • How can I use gratitude journaling to become more mindful and present with myself and the world around me?


Why Should I Create a Gratitude Journal for Anxiety and Depression?

  • It helps you recognize the positive aspects of life and shift your focus away from negative thoughts and feelings.
  • It encourages you to express appreciation for what you have in your life, rather than dwelling on what is missing or not going right.


  • It can help improve the overall outlook and reduce stress levels in difficult times.
  • It can help you foster positive relationships by expressing appreciation for your family, friends, and colleagues.


  • It encourages more mindful living as it helps focus on the present moment rather than worrying about the future or dwelling on past experiences.
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  • It can boost self-esteem as it allows you to recognize and celebrate your successes, no matter how small they may seem at first.
  • It can promote feelings of happiness, contentment, peace, and joy in your daily routine by reminding yourself of what matters most in life.


  • It encourages you to be more present at the moment and savor each experience fully, as it encourages reflection.
  • It can help increase motivation and productivity by focusing on the positive aspects of life.


  • Journaling provides positive psychology that helps to reduce stress, depression, anxiety, and other mental health issues.
  • It also helps us exercise more, be less anxious during hard times, and sleep well at night.


How to make journaling a habit

Write daily

Making it a regular habit to write, if only for a few minutes in your gratitude journal will help you cultivate an attitude of mindfulness and appreciation for life.


Keep it simple

Don’t worry about making journal entries perfect, just let the words flow out onto the paper as they come.


Focus on the present

By being mindful of the present moment, you can focus on what is happening around you right now that you can be thankful for.


Make positive affirmations

Use your gratitude journal to remind yourself of why you are amazing and all that you have accomplished in life so far.


Reflect on how far you’ve come

Remembering past struggles can make us more appreciative of how far we’ve come and how much potential for growth lies ahead.

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Share your thoughts

If you feel comfortable doing so, share the gratitude list in your gratitude journal with a friend or family member to help spread positivity.

Celebrate small victories

Even if it is something as simple as finding an extra dollar on the sidewalk, celebrate all that life has to offer to bring joy into your daily life.


Don’t be afraid to go deeper

Some days may require more reflection than others, so don’t be afraid to dig deep and express your thoughts and feelings without judgment or criticism.


Be creative

Use a variety of media such as pictures, collages, or even music to express gratitude and capture the emotion of the moment


Don’t give up

Gratitude journaling can be difficult at first, but don’t give up! By writing things with practice and patience, you will find joy and appreciation in everyday things.


Bottom Line

Gratitude journaling for anxiety and depression can be a powerful tool to shift your focus away from negative thoughts and feelings and towards appreciation for the positive experiences in your life.

Regular practice of writing down what you are thankful for will help increase your overall well-being, happiness, and productivity.

With these tips, you can make gratitude journaling an enjoyable process that reaps long-lasting rewards. Now that you know how to start gratitude journal for anxiety and depression, why not start your own today?



  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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