Summary

The article introduces a novel approach to gratitude journaling that incorporates a five-senses exercise to enhance mindfulness and combat anxiety and depression.

Abstract

The article titled "A New Twist On Gratitude Journaling" suggests a unique method to deepen the practice of gratitude by combining it with an anti-anxiety exercise focusing on the five senses. This approach aims to elevate mood, increase happiness, and improve overall well-being by encouraging individuals to acknowledge and write down things they are grateful for in relation to each of their senses. The author, who has personal experience with the benefits of gratitude, emphasizes that this practice can help interrupt cyclical negative thoughts, providing grounding and a positive outlook. The article also provides a gentle reminder to seek professional help in cases of severe depression or suicidal thoughts, offering the Suicide & Crisis Lifeline's new three-digit dialing code, 988, for immediate support.

Opinions

The author believes that gratitude journaling is an effective tool for improving mental health and combating negative emotions such as depression and anxiety.
They share a personal insight that it's challenging to remain in a low mood when one recognizes the abundance of things to be thankful for.
The article suggests that the five-senses gratitude exercise is not only beneficial for anxiety control but also for enhancing happiness, patience, and sleep quality.
The author values the present moment and the act of being grounded in one's body and environment as essential for mental well-being.
There is an opinion that expressing gratitude can bring happiness and that combining gratitude with the five-senses exercise can amplify this effect.
The author encourages readers to support writers on Medium by joining the platform, hinting at the value of the content available to subscribers.

A New Twist On Gratitude Journaling

Add some variety to your usual gratitude list

Keeping a gratitude journal is a great way to lift your spirits and keep your vibration high while keeping depression and anxiety at bay.

When I find my mood spiraling downward, I know it’s time to focus more on gratitude. It’s difficult to remain in low spirits when we realize just how much we have to be thankful for.

Gratitude has been shown to help increase happiness, boost outlook on life, improve patience levels, and aid with better sleep. All of these offer us a better quality of life. Who doesn’t want more of that?

I can say from experience that all of this is true.

This journaling prompt is a combination of the usual type of gratitude list mixed with an anti-anxiety practice.

I learned this anxiety control exercise in a counseling group. It’s also been shared a lot across Facebook.

This is a practice to use when you feel an anxiety attack coming on. It consists of a check-in with all five of your senses.

It helps to ground you and bring you into the present moment.

This exercise asks you to name and write one thing from each category: • name one thing you can see • name one thing you can hear • name one thing you can feel • name one thing you can taste • name one thing you can smell

As you can imagine, this is a great way to stop your mind from cycling repetitive thoughts. It grounds you in the here and now.

Now, we are going to add gratitude to the five-senses check-in.

Journal at least one thing you’re grateful for: • that you can see • that you can hear • that you can feel • that you can taste •that you can smell

Again, you’re bringing your mind into the present moment while also grounding in your body and environment.

Both of these exercises can help with racing thoughts, feelings of overwhelm, and disconnection. Adding the gratitude aspect to this exercise helps pull in happiness that expressing thankfulness brings.

If you’re depressed or are having thoughts of harming yourself or others, please contact a medical professional immediately.

You can call Lifeline at 1–800–273–8255. Did you know that Lifeline has now designated 988 as their new three digit dialing code? According to their website, by calling or texting 988, you will be connected to counselors at the Suicide & Crisis Lifeline.

If you enjoy the content here at Medium, consider joining for $5/month. You’ll get access to unlimited articles from thousands of great writers. If you join with my referral link, you’ll be supporting me as a writer at no additional cost to you.