Gratitude Journal Tips Health Benefits – Science shows that gratitude can help optimize performance in many areas of Total Force Fitness. The infographic below shows some of the researched benefits of gratitude in optimizing your military health, resilience, mental health, and performance. To learn more about how you can cultivate gratitude, check out HPRC’s Gratitude Calendar and our article on the benefits of counting your blessings.
Research shows that cultivating gratitude can help you and others be happier, experience greater life satisfaction, reduce symptoms of depression and anxiety, have more energy, engage in healthier activities, sleep more, and wake up refreshed. Additionally, it can help you become more resilient, grow from trauma, protect against burnout, have stronger relationships, and feel more loved, supported, connected, fulfilled, and valued. Cultivating gratitude can help you and others increase motivation and performance, work harder, feel more fulfilled, identify and solve problems, build character, be more likely to offer help, and be more trustworthy and reliable.
Gratitude Journal Tips Health Benefits
Algoe, S. B., Fredrickson, B. L., & Gable, S. L. (2013). Social functions of gratitude
How To Practice Gratitude During Hard Times — Life Curated Magazine
Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It’s the little things: daily gratitude as a boost to romantic relationships.
Algoe, S. B., & Haidt, J. (2009). Witnessing superiority in action: “other-admiring” feelings of exaltation, gratitude, and admiration.
Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life
Algoe, S. B., Kurtz, L. E., & Hilaire, N. M. (2016). Putting the “you” in “thank you”: Exploring the behavior of admiring others as a communicative active element in expressing gratitude.
Gratitude And Happiness
Algoe, S. B., & Stanton, A. L. (2012). Gratitude when needed most: social functions of gratitude in women with metastatic breast cancer
Algoe, S. B., & Way, B. M. (2014). Evidence for a role of the oxytocin system in social bonding effects of gratitude indexed by genetic variation in CD38.
Algoe, S. B., & Zhaoyang, R. (2015). Positive psychology in context: Effects of expressing gratitude in ongoing relationships depend on perceptions of the agent’s response.
Amaro, LM (2016). The reciprocal effects of gratitude on burden, conflict, and involvement in family and sibling caregiver relationships.
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Armenta, C. N., Fritz, M. M., & Lyubomirsky, S. (2017). Functions of positive emotions: Gratitude as a stimulus for self-improvement and positive change.
Bartlett, M. Y., Condon, P., Cruz, J., Bauman, J., & Destno, D. (2012). Assessment: Behaviors that build relationships.
Barton, A. W., Futris, T. G., & Nielsen, R. B. (2015). The relationship between financial distress and marital quality: the mediating roles of demand/withdrawal and spousal appreciation.
Chan, DW (2011). Burnout and life satisfaction: Does a gratitude intervention make a difference among Chinese school teachers in Hong Kong?
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Chang, Y.-P., Li, T.-S., Teng, H. Y., Berkey, A., and Chen, L. H. (2012). Living with gratitude: A spouse’s assessment of depression.
Cheng, S.-T., Tsui, P. K., & Lam, J. H. M. (2015). Improving mental health in health practice: a randomized controlled trial of a gratitude intervention.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An empirical investigation of gratitude and subjective well-being in everyday life
Ford, M. T., Wang, Y., Jin, J., and Eisenberger, R. (2018). Chronic and episodic anger and gratitude toward the organization: Relationships with organizational and supervisor support and extra-role behavior.
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Geraghty, A. W. A., Wood, A. M., & Hyland, M. E. (2010). Exploring aspects of hope: agency and pathways predicting withdrawal from undirected self-help therapy.
Gordon, A. M., Impet, A. A., Kogan, A., Ovis, C., & Keltner, D. (2012). Possessing and holding: Appreciation maintains connection in intimate bonds.
Grant, A. M., & Gino, F. (2010). A little gratitude goes a long way: explaining why expressions of gratitude lead to prosocial behavior.
Grant, A. M., & Wrzesniewski, A. (2010). I won’t let you down… or will I? Core self-evaluations, other orientations, guilt, and expected gratitude and job performance.
The Mindful Gratitude Calendar
Hill, PL. and Allmond, M. (2011). Gratitude, forgiveness, and well-being in adulthood: Tests of moderation and incremental prediction.
Hill, PL., Allmond, M., & Roberts, B. W. (2013). Exploring pathways between gratitude and self-rated physical health in adulthood.
Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). Effects of a brief gratitude intervention on mental well-being, biology, and sleep
Kaczmarek, L. D., Goodman, F. R., Drążkowski, D., Kashdan, T. B., Połatyńska, K., & Komorek, J. (2014). Educational support moderates favorability and initiation of the gratitude intervention.
The Healing Powers Of Gratitude
Kaczmarek, L. D., Kashdan, T. B., Drążkowski, D., Bujacz, A., & Goodman, F. R. (2014). Why do greater interests and fewer depressive symptoms predict the use of a gratitude intervention? Beneficial beliefs, social norms, and self-control beliefs.
Kaczmarek, L. D., Kashdan, T. B., Drążkowski, D., Enko, J., Kosakowski, M., Szäefer, A., & Bujacz, A. (2015). Why do people prefer thank you notes to thank you letters? Effects of individual differences in motivation and personality on web-based interventions.
Kaczmarek, L. D., Kashdan, T. B., Kleiman, E. M., Baczkowski, B., Enko, J., Siebers, A., . . . Baran, B (2012). Who initiates gratitude interventions in their daily lives? An examination of intentions, interests, depressive symptoms, and life satisfaction.
Kaplan, S., Bradley-Gist, J.C., Ahmed, A., Anderson, A., Hargrove, E. K., & Lindsey, E. (2013). Testing two positive psychological interventions to enhance employee well-being.
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Carnes, CM, Moore, WA, & Mayer, Y. (2017). Cultivating pure altruism through gratitude: A functional MRI study of change with gratitude practice.
Kashdan, TB, Oswat, J., & Julian, T. (2006). Gratitude and pleasant and eudaimonic well-being in Vietnam veterans.
Kong, F., Ding, K., & Zhao, J. (2014). The relationship between gratitude, self-esteem, social support, and life satisfaction among undergraduate students
Koenig, S., & Gluck, J. (2013). “Shakron alayhim alayhim”: how is gratitude related to wisdom?
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Kubacka, K. E., Finkenauer, C., Rusbult, C. E., & Keijsers, L. (2011). Maintaining close relationships: Gratitude as a driver and predictor of caregiving behavior.
Lambert, N. M., Clark, M. S., Durtschi, J., F. D., & Graham, S. M. (2010). Benefits of Gratitude: Thanking a partner changes one’s perspective on the relationship.
Lambert, N. M. and Fincham, F. January. (2011). Expressing gratitude to a partner leads to more relational behavior.
Lambert, N. M., Fincham, F. D., and Stillman, T.F. (2012). Gratitude and depressive symptoms: The role of positive affect and positive affect.
Gratitude Journal Worksheet
Lewis, K., Nelson, S.K., Kurtz, J.L. and Lyubomirski, S. (2017). What makes a social effort? A positive feedback loop between positive activities, kindness, and well-being.
Lies, J., Mellor, D., & Hong, R. Y. (2014). Gratitude and personal agency among earthquake survivors in Indonesia.
McCullough, M. E., Emmons, R. A., & Tsang, J. (2002). Gratitude: A conceptual and empirical topography.
Mills, P. J., Redwine, L., Wilson, K., Pong, M. A., Chin, K., Greenberg, B. H., . . Chopra, D. (2015). The role of gratitude in the spiritual well-being of patients without symptoms of heart failure
Gratitude Journal: 66 Templates, Ideas, And Apps For Your Diary
Ng, M.-Y., & Wong, W.-S. (2012). Differential effects of gratitude and sleep on psychological distress in patients with chronic pain.
O’Connell, B. H., O’Shea, D., & Gallagher, S. (2015). Enhancing social relationships through positive psychology activities: a randomized controlled trial
Patterson, C., Roach, W., Beerman, Y., Park, N., and Seligman, M. o you. P. (2007). Personality strengths, happiness orientation, and life satisfaction.
Ruini, C. and Vescovelli, F. (2012). The role of gratitude in breast cancer: its relationship to posttraumatic growth, psychological well-being, and distress
The Power Of Gratitude And 3 Creative Ways To Practice It — Art As Therapy
Rye, M. S., Fleury, A. M., Moore, C. D., Worthington, E. L., Wade, N. G., Sandage, S. J., & Cook, K. M. (2012). Evaluation of an intervention designed to help divorced parents forgive their ex-spouses.
Spence, J. R., Brown, D. J., Held, L. M., & Lian, H. (2013). Useful today but not tomorrow? Gratitude as a predictor of everyday organizational citizenship behaviors.
Subandi, M. A., Achmad, T., Kurniati, H., & Febri, R. (2014). Spirituality, gratitude, hope, and posttraumatic growth among survivors of the 2010 Merapi eruption in Java, Indonesia.
Sun, P. and Kong, F. (2013). Effective mediators of the effects of gratitude on life satisfaction in late adolescence.
Tips To Teach Kids Gratitude + [free] Gratitude Journal For Kids Story
Van Dusen, J. Gratitude, depression, and PTSD: Assessing structural relationships.
Vernon, L. L., Dillon, J. M., & Steiner, A. R. W. (2009). Preventive coping, gratitude, and posttraumatic stress disorder in college women
Vieselmeyer, J., Holguin, J., & Mezulis, A. (2017). The role of resilience and gratitude in posttraumatic stress and growth following a campus shooting
Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and happiness: Development of a measure of gratitude and its relationship to subjective well-being.
The 5 Minute Gratitude Journal: Give Thanks, Practice Positivity, Find
Weill, S., Rimsky, L., Rye, M., & Lanham, M. (2012). How gratitude relates to burnout and job satisfaction in mental health professionals.
Williams, L. E., & Bartlett, M. o you. (2015). Sincere gratitude: Expressing gratitude with palpable warmth facilitates social belonging in new relationships.
Wood, A. M., Brown, G. D. A., & Maltby, J. (2011). Thanks, but you better get used to it: The relative degree model of gratitude.
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A theoretical review and integration
Amazing Gratitude Journal Prompts To Add A Little Positivity To Your Life
Wood, A. M., Joseph, S., & Linley, P. A. (2007). Coping style as a psychological resource of grateful people.
Wood, A. M., Joseph, S.,
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