Magnitude of Gratitude: Journaling Effects on Anxiety, Resilience, and Positive Psychological Outcomes
Primary Investigator (PI) Name
Tyler Collette
Department
RCHSS – Psychological Science
Abstract
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.
Disciplines
Counseling Psychology | Other Psychology | Psychology | Social Psychology
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.