Gratitude is more than just saying a simple gesture of âthank you.â In psychology and counselling, gratitude is seen as a powerful tool for mental well-being. Research shows that people who practice gratitude tips feel happier, sleep better, and have stronger relationships (Emmons & McCullough, 2003).
But letâs face it, writing the same three things in a gratitude tips journal every night can get boring. Thatâs why in this blog, weâll explore innovative and creative ways to practice gratitude, so it becomes a joyful and meaningful part of your everyday life.
- Gratitude Jar with a Twist
You might have heard of a gratitude tips jar where you write what youâre thankful for and drop it in. Letâs make it fun:
- Use colored papers for different types of gratitude (e.g., blue for people, green for experiences, pink for personal growth).
- Read a few notes at the end of each week instead of just at year-end.
- Invite family or friends to add their notes too.
This turns gratitude into a shared and interactive experience.
2. Gratitude Scavenger Hunt
Counsellors often recommend interactive activities to engage the senses. A gratitude scavenger hunt is perfect for kids and adults:
- Find five things in your home or neighbourhood that bring you joy.
- Look for things that help you daily (e.g., your coffee mug or journal).
- Focus on items connected to special memories.
This method turns gratitude tips into an adventure and helps train your mind to seek the positive around you.
3. Record a Gratitude Voice Note
If youâre not a fan of writing, try speaking. Use your phone to record short voice notes where you talk about what made you feel grateful today.
This helps in two ways:
- It creates a personal audio diary.
- Speaking emotions aloud increases emotional clarity, just like in therapy.
Bonus: You can listen to them on tough days to boost your mood.
4. Use Gratitude Prompts Beyond âWhat are you thankful for?â
Sometimes we struggle to think of what weâre grateful for because we ask the same question every day. Try unique prompts like:
- âWhat challenge taught me something valuable this week?â
- âWho made me smile today and why?â
- âWhatâs one small thing I often take for granted?â
Such prompts help dig deeper and make gratitude more meaningful (Lambert et al., 2009).
5. Gratitude Letters and Surprise Notes
Writing a gratitude tips letter to someone who impacted your life positively can be a powerful emotional exercise. You donât always have to send it, but if you do, it can strengthen your relationship.
Want something simpler?
- Leave sticky notes with kind words for coworkers or family members.
- Hide a thank-you note in a lunchbox, book, or wallet.
Even anonymous gratitude gives the giver a sense of joy and connection.
6. Create a Gratitude Playlist
Music can influence emotions deeply. Create a playlist of songs that remind you of good times, people you love, or your growth journey.
This technique is often used in counselling for emotional regulation. Listening to your gratitude playlist during low moments can lift your spirit and remind you of lifeâs beauty.
7. Gratitude Walks with a Focus
Instead of a normal walk, go on a âwalk with gratitude â
- Things you see in nature that bring peace
- Movements your body can make (like walking, breathing)
Combining movement with mindfulness strengthens both mental and physical well-being (Bryant & Veroff, 2007).
8. Involve Your Senses
Gratitude isnât just mental, itâs sensory too. Next time you eat your favourite food, hold a warm cup of tea, or hear calming music, pause and appreciate it.
Ask yourself:
- What does this moment feel like?
- What makes this special for me?
Counsellors call this sensory grounding.
9. âGratitude Swapâ in Groups or Therapy
In group counselling or family settings, try a âgratitude swap.â Each person shares something good that happened, and others respond with what they are thankful for about that person or situation. This builds emotional safety, connection, and positive self-image. Gratitude shared is gratitude multiplied.
10. Gratitude Vision Board
Most people create vision boards for goals, but you can also create one for gratitude:
- Use photos, quotes, and small mementos.
- Include things you already have and cherish.
- Add moments and milestones you’re proud of.
This is a visual reminder that even when life gets hard, youâve already experienced joy and strength.
Why Gratitude Matters in Counselling
Psychologists use gratitude as a tool to:
- Reduce symptoms of Anxiety, depression and anger
- Increase resilience during life transitions
- Strengthen personal identity and hope
Clients who consistently practice gratitude often report a more positive outlook and better emotional control. Gratitude encourages self-awareness, which is a foundation of healing and growth in therapy (Wood et al., 2010).
Conclusion
Gratitude is not about ignoring the bad; itâs about choosing to notice the good despite the challenges. Practicing gratitude in creative and engaging waysâlike starting a voice note diary, going on gratitude walks, or building a playlist of thankful memoriesâcan help reduce emotional overwhelm and even support mental wellness during difficult times. When combined with approaches like mindfulness, stress counselling, or talking to the best psychologist near me, gratitude becomes more than just a habitâit becomes a way of life. Therapies such as person-centred therapy and motivational interviewing can further help individuals reconnect with their inner strengths and values. Even a few moments of gratitude a day can lead to a calmer, happier, and more emotionally connected you.
Contributed by Ms. Sakshi Dhankhar, Counselling Psychologist
ReferencesÂ
- Bryant, F. B., & Veroff, J. (2007). Savoring: A New Model of Positive Experience. Lawrence Erlbaum Associates.
- Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377â389. https://doi.org/10.1037/0022-3514.84.2.377
- Lambert, N. M., Graham, S. M., Fincham, F. D., & Stillman, T. F. (2009). A changed perspective: How gratitude can affect sense of coherence through positive reframing. The Journal of Positive Psychology, 4(6), 461â470.
- Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890â905.