Journaling can be a powerful practice for Black women. When Alice Walker published Gathering Blossoms Under Fire, she included entries covering more than three decades of her life. Salon pointed out how important her voice was and how rare the words of African American women diarists are published.
While most of us don’t write like Walker, journaling can be a worthwhile exercise that may improve our mental health. This is especially true when we center our journaling on gratitude. One study reported that when participants with anxiety and depression tried gratitude practices and self-kindness strategies, finding reasons to be grateful seemed to enhance their well-being. Practicing gratitude can also reduce stress, increase optimism and help you sleep better, according to PositivePsychology.com.
An article published in Berkeley’s The Greater Good Science Center magazine suggests setting aside 15 minutes daily, three times weekly for at least two weeks to see whether the practice benefits you.Three of their standout tips include:
- Be specific about what you are grateful for. Was there a particular act of kindness, interaction or conversation for which you are thankful?
- Consider going deeper and explore the reasons you are grateful for a person, place or thing. Adding depth will be more beneficial than a list, that might be more of a surface-level exercise.
- See the good things in your life as gifts. When you view things this way, you are less likely to take those gifts for granted.
Looking for a way to get started? To kick-start your practice, check out these gratitude journal prompts.
