Magnitude of Gratitude: Journaling Effects on Anxiety, Resilience, and Positive Psychological Outcomes
Disciplines
Counseling Psychology | Other Psychology | Psychology | Social Psychology
Abstract (300 words maximum)
Anxiety has become a quiet companion for many, affecting everything from mental to physical health, prompting the need for effective management strategies. Gratitude has gained attention in current research as a simple and accessible strategy that affects multiple areas of an individual’s well-being, including emotions, outlook on life, and even brain function (Hamka, 2023; Atad & Russo-Netzer, 2021; Kini et al., 2016). Additionally, studies have revealed that the root of gratitude’s effectiveness is its ability to increase positive thinking and self-reflection while lessening negative emotions (Hamka, 2023). This practice is especially useful when done intentionally and with application of personal meaning (Atad & Russo-Netzer, 2021).
We conducted a longitudinal study to examine whether daily gratitude journaling could serve as a buffer to stress and promote emotional wellbeing. Participants (N = 42) completed three sessions across one week. Sessions 1 and 3 included a stress induction and five minutes of gratitude journaling, whereas Session 2 served as a midweek check-in. In Session 1, anxiety significantly increased following stress induction but returned to baseline after journaling (p < .001). By Session 3, the induction no longer elevated anxiety, yet journaling again reduced post-induction anxiety—suggesting emerging psychological resilience. Emotional regulation patterns varied across the week. Cognitive reappraisal decreased from Session 1 to 2 (p = .001), while expressive suppression increased initially and then plateaued (p < .001), indicating change in how participants may manage emotional expression. Self-efficacy decreased midweek but returned to baseline by Session 3, and self-esteem showed a similar short-term rise and return.
Across sessions, total gratitude (p = .038) and appreciation of others (p = ,026) increased, and negative affect decreased (p = .003). These findings suggest that even brief, consistent gratitude journaling has the ability to not only relieve immediate stress symptoms, but also promote mental resilience.
Use of AI Disclaimer
no
Academic department under which the project should be listed
RCHSS – Psychological Science
Primary Investigator (PI) Name
Tyler Collette
Magnitude of Gratitude: Journaling Effects on Anxiety, Resilience, and Positive Psychological Outcomes
Anxiety has become a quiet companion for many, affecting everything from mental to physical health, prompting the need for effective management strategies. Gratitude has gained attention in current research as a simple and accessible strategy that affects multiple areas of an individual’s well-being, including emotions, outlook on life, and even brain function (Hamka, 2023; Atad & Russo-Netzer, 2021; Kini et al., 2016). Additionally, studies have revealed that the root of gratitude’s effectiveness is its ability to increase positive thinking and self-reflection while lessening negative emotions (Hamka, 2023). This practice is especially useful when done intentionally and with application of personal meaning (Atad & Russo-Netzer, 2021).
We conducted a longitudinal study to examine whether daily gratitude journaling could serve as a buffer to stress and promote emotional wellbeing. Participants (N = 42) completed three sessions across one week. Sessions 1 and 3 included a stress induction and five minutes of gratitude journaling, whereas Session 2 served as a midweek check-in. In Session 1, anxiety significantly increased following stress induction but returned to baseline after journaling (p < .001). By Session 3, the induction no longer elevated anxiety, yet journaling again reduced post-induction anxiety—suggesting emerging psychological resilience. Emotional regulation patterns varied across the week. Cognitive reappraisal decreased from Session 1 to 2 (p = .001), while expressive suppression increased initially and then plateaued (p < .001), indicating change in how participants may manage emotional expression. Self-efficacy decreased midweek but returned to baseline by Session 3, and self-esteem showed a similar short-term rise and return.
Across sessions, total gratitude (p = .038) and appreciation of others (p = ,026) increased, and negative affect decreased (p = .003). These findings suggest that even brief, consistent gratitude journaling has the ability to not only relieve immediate stress symptoms, but also promote mental resilience.