It Is What It Is: An Appreciation Journal

One thing people with a mental illness/psychiatric diagnosis seem to struggle with, especially in the beginning, is that they want to be someplace else along the path to recovery, and they want to be there NOW. When this happens, we find it hard to enjoy or appreciate where we are on life's journey. We may be angry or frustrated, and unable to want to see that some things might be good about where we are.

There are scientific studies which found that when people are able to appreciate where they are on life's journey, and write what they appreciate down in a journal, the people who write things down feel more upbeat and optimistic about what might happen in their lives. They also have fewer symptoms of illness.

People who kept gratitude journals or gratitude lists made more progress (over a two-month period) toward their personal goals, whatever their personal goals were. The goals that were studied included things related to health, school or career, and interpersonal goals.

Researchers also found that people who kept a daily appreciation or gratitude journal were more likely to have more energy, greater enthusiasm and were more focused and alert. They also were more determined.

At times on our recovery journeys, especially if we are struggling with depression or are caught in a negative time, it can be hard to find things in our lives we can appreciate. There are times when it is hard to think about positive things, but an appreciation journal may help us heal faster, get us up and moving, or help us meet the challenges life dishes out.

The study didn't say whether the list could be digital or not. They did study lists that were written down and not just kept in our heads. When we write things down we are more likely to learn and integrate (implement) things in our lives, because two different input systems are being used. When you read the list aloud three different ways of learning are being used (you see the list, you hear the list and you actively write the items down).