Gratitude Journaling

Most research suggests that writing in a gratitude journal 2-3 times per week is optimal. Daily practice can be beneficial, but some studies suggest that less frequent practice (once or twice a week) might be more effective in maintaining the benefits over time.

Write about anything you're thankful for, from small daily pleasures to significant life events. Be specific rather than general—instead of "I'm grateful for my family," write "I'm grateful for the laughter I shared with my sister during our video call today."

There's no set length—even a few sentences can be effective. The key is to be specific and to really feel the gratitude as you write, rather than just going through the motions.

Yes, research shows that gratitude practices can help reduce symptoms of depression by shifting attention away from negative thoughts and toward positive experiences. However, it should be used as a complement to, not a replacement for, professional treatment.