you’re probably doing gratitude journaling wrong

hello and welcome to a video from the vault! feeling like miss swift rn HAHA anyways the title is a bit of a clickbait but hope u enjoy :)
✨ citations ✨
♡ Gratitude and well being: the benefits of appreciation - Sansone & Sansone 2010 (PMID: 21191529)
♡ Effects of gratitude intervention on mental health and well-being among workers: A systematic review - Komase et al. 2021 (doi.org/10.100...)
♡ Student well-being interventions: The effects of stress management techniques and gratitude journaling in the management education classroom - Flinchbaugh et al. 2012 (DOI: 10.1177/1052562911430062)
♡ Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure - Redwine et al. 2016 (DOI: 10.1097/PSY.0000000000000316)
♡ Framing gratitude journaling as prayer amplifies its hedonic and eudaimonic well-being, but not health, benefits - Schnitker & Richardson 2018 (doi.org/10.108...)
♡ Comparing Daily Physiological and Psychological Benefits of Gratitude and Optimism Using a Digital Platform - Newman et al. 2021 (doi: 10.1037/emo0001025)
♡ Explaining Antithetical Movements to the Black Lives Matter Movement Based on Relative Deprivation Theory - Starks 2022 (doi.org/10.117...)
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[@MyCygnusX1]

These are some great reflections on gratitude journaling - expecially the focus on what feelings it brings out in you! For me, I might write about being grateful for having a warm home, and then I end up feeling hopeless about how many people don't have this. So I find it hard to then feel grateful, I just feel overwhelmed and sad.

[@tbhstudying]

i think that it's important to lean into that feeling of being overwhelmed and sad and then utilize that to motivate real, tangible action, rather than wallowing in that feeling. being uncomfortable is often a sign of change needing to happen, and you can be part of that change!

[@MyCygnusX1]

@@tbhstudying Yes! Change happens through.... well change! - action and this is best done with other people. I think for me because I spend a lot of my time trying to help and look after my community, it is hard when there is not progress. Then gratitude should be tied to self-compassion and seeking hope 🙏

[@shaliniindugula1849]

I really like your take on this! I’ve been trying to get into journaling as well. As a college student I wanted to increase my mindfulness to try and use journaling to lower de-stress and appreciate the opportunities that I have been receiving. However I do feel that when I look at others posting about their journals, the focus feels more about romanticizing the activity rather than really feeling the full benefits of gratitude journaling.

[@tbhstudying]

no for real 😭 social media virtue-signaling has ruined us all, journaling included

[@TheFryedIScream]

It’s interesting because when I write down things I feel gratitude for I actually do notice that I start changing my behavior towards these things in reality and it prompts reflection because otherwise I experience cognitive dissonance. Part of this I think is instead of making it a homework assignment that I could never complete because I’m very distractable, I write down when I’m grateful when I’m actually grateful enough to write down that I am! But I also think that the point of doing something every day is to BE reflective and not just check it off the list - if that’s how you do ANYTHING it won’t work. Practicing piano every day for two months but practicing badly or doing it because it’s a chore is nothing compared to practicing piano with proper intention and a genuine decision to cultivate your skill and musicality. I think it’s great you posted this because I think a sign that your feeling isn’t entirely genuine or reflective or bearing good fruit is if you dont see any sign of it out in the world!

[@tbhstudying]

not your example of piano practicing literally being me at age 9 HAHAHA but jokes aside, i agree with your points!! practice only makes perfect if that practice is structurally sound !

[@plentyoftreats]

“is your gratitude ever leaving the page you’re writing it on?” well said. gratitude journals help organize our thoughts and feelings but putting those feelings into tangible motion and expressing to others your gratitude for them is the true way to express it. great idea and video.

[@tbhstudying]

so glad you enjoyed the video and thank you for watching 💞

[@shaliniindugula1849]

Yaay Seo! Happy to see another video from you so soon!! Hope you’re doing well, missed you! :))❤

[@hopeeeeworldd]

Woahhhh its been soo longgg tbhh missed youuu!!! I hope your life has been going welll, missed seeing your videos so muchh I still remember you were a big part of my quarantine dayss 😭❤

[@pascalinegeffroy3954]

Thank you for putting some academic ressources. I'm going to take a look at it

[@chaessxher]

wahhh welcome back seo 😭💙✨ miss you and your contents sm!

[@siobhan8412]

just want to say i've been subscribed for such a long time, feels like we have lowkey grown up together, in a non weird way :]

[@tbhstudying]

augh this makes me so emo 🥺🥺 i hope the journey has been good for you!!

[@siobhan8412]

@@tbhstudying im finishing up college now but im pretty sure i found u when i was in middle school iirc !! i dont think i would have gotten all As if i hadnt found the studyblr and studytube community at a young age :) thanks for sharing ur content with us all

[@theotherway1639]

I tried to start gratitude journaling a while ago, but then realized I was forcing it. It's so important to be honest with oneself and mindful. The book 30 Days to Reduce Stress by Harper Daniels had some nice exercises I liked for journaling.

[@tbhstudying]

ooo i haven't heard of that book before! i'll have to check it out :0

[@halalalaman]

thank you for this video!! i havent really tried doing gratitude journaling because i think it will make my feelings unreal/superficial ?? i cant explain it very well. i imagine that it will be like a chore in the long term. i agree that it feels better to act on it, express the gratitude not just in paper. it's good to write down what you are grateful for as a way to reflect but not to the point of romanticization. like u said, it will be like doing things for content and not actually processing and being present with what you are grateful for. however, i also think that gratitude journal has different purposes for each people. some write them to find something good in their lives especially when they are depressed or having a low self-esteem. some write them as a vision, like something they want to start appreciating in the future, something good they like to read from the past. a mere inspiration, which is enough for others. and many other reasons we might not know of. but--- yea, there is a dilemma for influencers posting their own kind of journaling as it can affect their audience in a not so positive way, especially if they are unaware. in the end, however present or not you are when doing it, i think that the act will still bring you lessons, and you will eventually discover which works for you. i just wanna say that i relate so much to your atomic habits video. ppl should remember and accept that we all experience things differently.

[@tbhstudying]

i definitely agree; gratitude journaling and meditation and other practices all bring different meanings to different people. i think the thing i was mainly speaking to in this video was the mainstream trend of influencers using gratitude journaling as a form of virtue-signaling. and even if people disagree on the "true" or "correct" or "right" form of gratitude journaling, i think it just boils down to what works for you as an individual in the end, so i super duper agree with your last point!

[@fallfanaticstudent]

I agree completely. Reminds me of an anxiety work book my schools social worker recommended. It felt like homework and just made me feel anxious and frustrated. I've tried gratitude journaling too, and it just wasn't for me. A lot of the time felt bad that i had all these things to be grateful for but was still depressed. So id really wsrn people to be careful.

[@Patrick_from_Youtube]

So you're telling me I can't just write something down, post about it on social media, and change both myself and everyone around me? I have to actually do something useful in the world?

[@tbhstudying]

so true queen

[@poyobink]

thank you for this video zo, i got so excited seeing u come up on my feed again! ive been on and off with gratitude journaling for years and would always eventually turn back to stream of consciousness writing bc, same as you, i would never see the mind shifting results that everyone would bolster. so it was interesting to hear you bring up how gratitude journaling could counterproductively illicit feelings of envy. i’ve never heard anyone point out those unintentional negatives that i’d personally experienced, so it’s nice to hear that i was just doing it wrong and not that I Am Wrong🫡 with my experience, it was hard to reap the benefits of gratitude especially when i was stuck between the same four walls day in day out, living with the only people i knew in a 100 mile radius. but i realize now from this video that i was closed off to other sources of gratitude i couldve easily interacted with and gotten that physical sensation of gratitude from, like just going out on a walk and being presently grateful for the air filling my lungs, or going to a local farmer’s market and intimately learning about the processes behind things i consume. i hope that i can take this discussion you’ve sparked with me the next time i’m “on” with gratitude journaling

[@tbhstudying]

ngl i am also just,,,, a regular, imperfect, flawed person so sometimes i'll literally whip out my journal and shit on everything that happened that day and !! that's journaling! and that's fine! i think a lot of social media trends, especially around journaling, wind up being influencers virtue-signaling about how good they are ;; i LOVE your point about the "physical sensation of gratitude" and "being presently grateful" because that's so so so important and i personally feel like i forget about it a lot. i tend to get swept up into my own anxieties and stresses about my job, about my future, about things that i can't directly change, so i forget to be present and fully here for the time that i'm experiencing. idk now i'm starting to ramble but i truly appreciated your comment!

[@sunsetcola]

[@elenapicone9238]

Correlation between gratitude and blood pressure... How surprising, the research is inconclusive...

[@tbhstudying]

babe just say what u wanna say without beating around the bush lol

[@asherwells401]

I was thinking about gratitude the last couple of weeks [american thanksgiving] and was in kind of a sad place thinking about how often people say they're grateful for food + a warm home because there are people without food + homes- and I was trying to wrap my head around why no one was doing anything about it. If you're admitting that there is a problem, but then moving on in the conversation even though lack of food + a home is an absolutely devistating thing to happen- you articulated it much better when you said gratitude had to leave the page ❤

[@tbhstudying]

yeah, i definitely agree with the state of american thanksgiving; it's hard to wrap my brain around the history of the holiday, the modern-day meaning of it, and the apathy that a lot of people have around it :-(

[@cutievante8987]

I guess I never really thought of it like that before. I enjoy journaling about the things I’m grateful for but I never really put it on practice, at least not actively or constantly. Your take on this makes a lot of sense and I’ll definitely try this next time. Thank you so much for this insightful video ⭐️💗

[@tbhstudying]

ty for listening to my hot take on it HAHAHA i truly believe that 90% of gratitude journaling on social media is virtue signaling bc damn i tried to slog thru it for months without ever actively putting my gratitude into the world!!

[@mysmallstudycorner]

I want to try gratitude journaling so this video came at a perfect time, can't wait to watch it later today

[@withlovesurabhi]

U are so brave for posting that. Atomic habits video...I remember once I said in midst of a room that i hate self help books ..." Read atomic habits" i have and I just didn't like it...the audible gasps and one remark of me being dumb shook me😭

[@tbhstudying]

bro the way i literally get death threats on that atomic habits video is insane HAHAHA

[@divy1208]

Seo, I was also struggling with gratitude journaling! Your video make me think a lot about my journey too. I feel like at certain point I was also taking the task of feeling grateful as a homework, a kind of essay that has to be done in order to feel something. Sometimes we tend to approach emotions like a mechanic to a machine: fix a cable = immediate result. Nevertheless, emotions are not tangible like a cable and we are humans, not machines. Your theory makes so much sense! Taking action surely can help feel the gratitude we previously described while journaling because, in that way, we are making that emotions tangible, we are truly living that gratitude‼️ Thank you so much for these reflections! Much love 💗