The Science Behind Gratitude Journaling

The simple act of regularly reflecting on things you're thankful for, known as gratitude journaling, has ancient roots. Yes, our ancestors were all about psychological well-being as well!. In fact, Ancient Egyptian texts are shown to mention thanksgiving prayers, and Greek philosophers like Lucius Annaeus Seneca the Younger (more commonly known as Seneca, a Stoic philosopher of Ancient Rome) emphasised the importance of appreciating the "small things".

In recent years, Gratitude Journaling has surged in popularity. But beyond the feel-good vibes, there's a growing body of scientific evidence suggesting that gratitude journaling can profoundly impact our mental and physical well-being.

So how does it work?

When we express gratitude, our brains release a flood of neurotransmitters, including dopamine, serotonin, and oxytocin. These chemicals are associated with feelings of happiness, contentment, and connection.

There are many different ways to support the release of dopamine. One of the more unhealthy ways is alcohol consumption, something I didn't realise was bringing me joy. Even small doses of alcohol can increase dopamine release. That dopamine release may contribute to the rewarding effects of alcohol and, therefore, plays a part in promoting alcohol consumption. And hence, as my stress levels at work increased - so did my alcohol consumption. But now that I understand the cause and effect, I can explore how gratitude journaling can replace more unhealthy ways of releasing dopamine.

Regular gratitude journaling strengthens neural pathways, making it easier to experience positive emotions and promoting a more optimistic outlook.

Why start Gratitude Journaling, and what are some of the benefits?

• Improved mental health: Studies have shown that gratitude journaling can reduce symptoms of depression, anxiety, and post-traumatic stress disorder. It can also boost self-esteem and resilience.
• Enhanced physical health: Gratitude journaling has been linked to improved sleep quality, lower blood pressure, and a more robust immune system.
• Stronger relationships: Expressing gratitude to others can strengthen bonds and foster more positive social interactions.
• Increased resilience: Gratitude journaling can help us focus on the good things in life, even during challenging times. This can make us more resilient in the face of adversity.

The Science Behind It.

Several brain regions involve gratitude, including the prefrontal cortex, the hippocampus, and the amygdala. Skipping the biology class and getting to the point, what do these areas of the brain do?

• The Prefrontal Palace is the command centre, the captain of your decision-making ship. When you express gratitude, it throws a confetti party, celebrating all the awesome things around you.
• The Hippocampus Hangar is the memory vault where your life's greatest hits are stored. Gratitude turns it into a disco, replaying all the good times on repeat, keeping your mood pumped!
• The Amygdala Arena is the emotion epicentre, where your feelings do their thing. But instead of letting worries win the battles, gratitude gives them a high five, turning frowns upside down.

The more you practice gratitude, the stronger these brain buddies become. Think of it like building a happiness highway in your head, making it easier to cruise through life with a smile and bounce back from bumps like a champ. 

Over time, as we continue to practice gratitude journaling, these neural pathways strengthen. Those stronger connections make it easier for us to experience positive emotions and bounce back from setbacks. 

How to Get Started.

There's no right or wrong way to start practising gratitude, but keeping a gratitude journal helps. The most important thing is to find a method that works for you. Here are a few tips:

• Start small. Simply write down three things you're grateful for each day.
• Be specific. The more specific you are, the more you engage your brain and emotions.
• Get creative. You can draw, paint, or even collage your gratitude entries.
• Make it a habit. Set aside a few minutes each day to write in your journal.

References:

Di Chiara G. (1997). Alcohol and dopamine. Alcohol health and research world, 21(2), 108–114.

PositivePsychology.com. (n.d.). The neuroscience of gratitude and effects on the brain. Retrieved from https://positivepsychology.com/neuroscience-of-gratitude/