Parkinson’s disease and any other chronic condition can cause mental stress, anxiety and depression. And not just for you, but for your loved ones too. I have heard about the positive effects of journaling and how listing your daily gratitude can give you a psychological lift and help with low days, but there is a lot of research out there to back this claim.
Mental health professionals have long been searching for how can they help clients get the greatest possible benefit from treatment in the shortest amount of time. Recent evidence suggests that the simplest approach is to complement counseling with activities that are not too taxing for their clients, but that yield high results. One such activity is the practice of writing in a GRATITUDE journal. Several studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed.
Now, before you think, “GRATITUDE JOURNAL?? I don’t have time to do that!” or, “That sounds dumb!”, consider this: it is quick (five minutes daily), it is researched-based, and it could change how you feel about your life and loved-ones.
Research has found that it is best to be specific in your gratitude writing to reap the greatest results. Instead of being vague and writing, “I love sunshine” or “I love my kids”, you should try making a specific list.
For an example, here is mine for today:
I love my volunteers!
- They always show up in a great mood.
- They love and respect each other, and hug each other often.
- They make me and the fighters laugh.
- They ask me about my day and ask what I need help with.
- They support and respect my fighters, and encourage them to do their best.
- They take their duties seriously, but make it fun.
- They are not afraid to break out in random dance sessions with me and the fighters (or alone).
That took me 3 minutes, and now I want to call each one and tell them how much I love them. It worked already! 💜
You don’t have to share your journal with anyone, but just writing it down changes your brain chemistry. Of course, if you do want to share, then it becomes contagious and more people benefit!
Some people prefer to write in a more narrative form, but research supports shorts lists for adherence. It’s easier to make time for a short burst of gratitude than sitting down to write a long journal entry.
Studies have also found that gratitude journals can help you sleep better, lower stress and improve interpersonal relationships. This suggests that gratitude lists produce better mental health by shifting one’s attention away from toxic emotions, such as resentment and envy. When you write about how grateful you are to others and how they have blessed your life, it might become considerably harder for you to focus on negative experiences.
People who made gratitude lists compared to those who didn’t, showed greater activation in the medial prefrontal cortex when they experience gratitude in a MRI – even three months after they started the list making! This may indicate that simply expressing gratitude may have lasting effects on the brain. Practicing gratitude may help train the brain to be more sensitive to the feelings of gratitude, and contribute to improved mental health over time.
You can buy fancy gratitude journals or download apps that remind you to jot down your blessings, but I want you to remember that gratitude is free. No fancy designed journal is required, just a notebook is great. If you want to do your own artwork on the cover, that will add individuality and specialness to it.
What gratitude can do is give us HOPE. “The research shows that focusing on the positive can boost our mood more than we expect.” We can all use a little of that.
With love and GRATITUDE, Coach Kimberly
Resources:
greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health
health.harvard.edu/newsletterarticle/in-praise-of-gratitude