Real-life examples of gratitude journaling for stress relief

Simple daily examples of gratitude journaling for stress relief

Let’s start with the everyday stuff—the kind of gratitude entries you can write even when you’re exhausted and your brain feels like a browser with 47 tabs open.

One of the best examples of gratitude journaling for stress relief is the “3 things before bed” habit. A nurse I worked with, who was dealing with burnout and rotating night shifts, started keeping a small notebook on her nightstand. Every night, no matter how the shift went, she wrote three sentences:

• “I’m grateful that my patient in Room 12 stabilized today.”
• “I’m grateful for the 10 quiet minutes I had in the break room.”
• “I’m grateful for my body carrying me through a long shift, even though I’m tired.”

Nothing fancy. No paragraphs. Just three short lines. Within a few weeks, she noticed it was easier to fall asleep because her mind was no longer replaying only the stressful moments—it was also rehearsing the small wins.

Another real example of gratitude journaling for stress relief comes from a college student juggling classes, a part-time job, and family responsibilities. She used her phone’s notes app and wrote a one-sentence entry while waiting for the bus:

“Today I’m grateful that my professor gave us an extension; I feel like I can breathe again.”

That tiny practice didn’t erase her workload, but it gave her brain a moment to recognize support instead of only pressure.

These simple entries show that examples of gratitude journaling for stress relief don’t need to be poetic or long. They just need to be honest and specific.

Examples of gratitude journaling for stress relief on high-anxiety days

Some days, your stress level is at a steady 3 out of 10. Other days, it’s at a 12. On those spike days, your gratitude practice needs to work a little differently.

One powerful example of gratitude journaling for stress relief on anxious days is the “anchor and expand” method.

Imagine you’ve had a panic-y day at work: your boss moved up a deadline, your inbox exploded, and you made a small mistake that you can’t stop thinking about. When you get home, you open your journal and write:

“Right now, I feel overwhelmed and tense. But I’m grateful for…”

• “The coworker who double-checked my work and caught that error before it went out.”
• “The fact that I still have a job and a paycheck, even when days are hard.”
• “The cup of tea I’m drinking while I write this—it’s helping me slow down.”

You start by naming the stress honestly, then anchor yourself in three concrete points of gratitude. Over time, this trains your brain to notice that stress and support can exist in the same moment.

Another example of this on a high-anxiety day:

“I’m scared about my medical test results, and my mind keeps going to worst-case scenarios. I’m grateful for my doctor taking time to explain things, the friend who texted to check on me, and the fact that I have access to healthcare.”

This kind of entry doesn’t pretend everything is fine. It acknowledges the fear and then gently widens the frame.

Research supports this approach. The National Institutes of Health notes that gratitude practices are linked with lower levels of depression and anxiety and improved well-being over time, especially when they’re consistent and specific (NIH).

Work and burnout: real examples of gratitude journaling for stress relief

Work stress hits hard because it’s repetitive—you face the same pressure day after day. Gratitude journaling can become a quiet counterweight.

One of the best examples of gratitude journaling for stress relief at work comes from a project manager in tech who was dealing with constant deadlines. She created a five-minute “end-of-workday gratitude check.” Before shutting her laptop, she wrote:

“Today I’m grateful for: finishing the presentation slides, my teammate covering for me in that meeting, and the 15-minute walk I took at lunch instead of eating at my desk.”

She noticed that this small ritual helped her mentally clock out. Instead of carrying the chaos of the day home, she walked away with a short list of wins and supports.

Another example of gratitude journaling for stress relief in a work context:

“I’m grateful that my boss trusted me with this project. I’m stressed, but I’m also growing. I’m grateful I spoke up in the meeting even though my voice was shaking.”

This kind of entry reframes stress as evidence that you’re stretching, learning, or being trusted—without ignoring how hard it feels.

You can also write gratitude entries about boundaries you held:

“I’m grateful I logged off at 6 p.m. even though I was tempted to keep answering emails. I’m grateful I protected my evening.”

That’s not just gratitude; it’s a quiet way of reinforcing healthier habits.

Relationship-focused examples of gratitude journaling for stress relief

Relationships can be a source of stress and a powerful buffer against it. Gratitude journaling helps you lean into the supportive side, especially when your brain is stuck on conflict or frustration.

Here’s a real example of gratitude journaling for stress relief from someone going through a rough patch with their partner:

“We argued this morning and I’m still upset. But I’m grateful that we both came back later to talk instead of ignoring each other. I’m grateful he made me coffee before work anyway. I’m grateful that we’re both trying, even when it’s messy.”

Notice how the entry doesn’t sugarcoat the argument. It simply looks for signs of care amid the tension.

Another example from a caregiver supporting an aging parent:

“Today was hard. Mom was confused and frustrated. I’m exhausted. I’m grateful for the moment she laughed at that old story about our family road trip. I’m grateful for the neighbor who brought over soup. I’m grateful I had the patience to stay calm most of the day.”

When relationships are a source of stress, gratitude journaling helps your mind register moments of connection, support, and your own strength.

Psychologists have found that gratitude is strongly associated with better relationship satisfaction and social support, which in turn reduce stress levels (Harvard Health). Writing about these moments makes them more “real” to your nervous system.

Body and health: gentle examples of gratitude journaling for stress relief

When you’re stressed, it’s common to feel disconnected from your body—or even angry at it. Gratitude journaling can gently shift that relationship.

One powerful example of gratitude journaling for stress relief around health is the “body appreciation” entry. Someone recovering from an injury wrote:

“I’m frustrated that I can’t move like I used to. But I’m grateful my legs carried me around the block today, even if it was slow. I’m grateful for my lungs taking in air. I’m grateful for my hands that can still cook, write, and hug the people I love.”

Another person dealing with chronic stress and tension headaches used this kind of entry at night:

“I’m grateful that I noticed my shoulders were tight and took five minutes to stretch. I’m grateful for the warm shower that relaxed my muscles. I’m grateful for my heartbeat, steady and dependable, even on stressful days.”

Mayo Clinic notes that gratitude practices are linked with better sleep, lower stress, and improved emotional well-being, all of which affect physical health (Mayo Clinic). Writing about your body with kindness, even briefly, supports that mind-body connection.

Prompt-based examples of gratitude journaling for stress relief

If you’re someone who freezes at a blank page, prompts are your best friend. Here are real examples of gratitude journaling for stress relief built around simple prompts you can reuse.

Prompt: “One thing that went better than I expected today…”
Example entry:

“One thing that went better than I expected today was my dentist appointment. I was nervous, but it was quick and the hygienist was kind. I’m grateful it’s over and that my teeth are healthy.”

Prompt: “Someone who made my day easier…”
Example entry:

“Someone who made my day easier was the barista who remembered my order and asked how my week was going. It was a tiny moment, but I felt seen. I’m grateful for small kindnesses from strangers.”

Prompt: “A tiny comfort I appreciated today…”
Example entry:

“A tiny comfort I appreciated today was my favorite hoodie. I felt anxious all day, but wearing something soft and familiar helped me feel grounded.”

These are simple, but they’re some of the best examples of gratitude journaling for stress relief because they lower the bar. You don’t have to scan your entire life for something huge to be thankful for. You just answer one small question.

Digital vs. paper: modern examples include apps, texts, and shared lists

Gratitude journaling isn’t locked to a leather notebook and a fancy pen. Many modern examples of gratitude journaling for stress relief live on phones, laptops, or even in text messages.

Some real 2024-style examples include:

• Shared gratitude notes: A couple created a shared note on their phones. Each night, they each add one thing they’re grateful for about the other. On stressful days, they scroll back and read old entries as a reminder that they’re on the same team.

• Gratitude in a habit-tracking app: A busy parent uses a habit tracker and sets “Write 2 gratitude lines” as a daily task. They type quick entries like, “Grateful for 10 minutes of quiet in the car,” or “Grateful my kid’s fever went down.” Checking it off gives a tiny hit of accomplishment on top of the stress relief.

• Work Slack gratitude channel: A small remote team created a private channel just for sharing one thing they’re grateful for each week. People post things like, “Grateful for flexible hours while my kid is sick,” or “Grateful for help with the client proposal.” This becomes a living, shared gratitude journal that softens work stress.

Whether your examples of gratitude journaling for stress relief live on paper or on a screen doesn’t matter. What matters is that you’re pausing to notice the good, especially when your nervous system is screaming about the bad.

How often should you write? Realistic rhythms that reduce stress

A lot of people quit gratitude journaling because they aim for perfection: every day, long entries, beautiful handwriting. Then life happens, and the practice quietly disappears.

Research suggests that even once or twice a week can make a difference. A study summarized by Harvard Health found that people who wrote about things they were grateful for once a week reported higher levels of well-being than those who wrote more frequently but mechanically (Harvard Health). The key is sincerity, not volume.

So realistic examples of gratitude journaling for stress relief might look like:

• A short entry on Sunday evenings, reflecting on three things from the week that you’re grateful for.
• A quick note on your most stressful weekday, like Monday or Wednesday, to give your brain a midweek reset.
• A “gratitude check-in” whenever you notice your stress climbing—no schedule, just a tool you reach for when needed.

If daily works for you, great. If it doesn’t, you’re not failing. You’re customizing.

FAQ: examples of gratitude journaling for stress relief

Q: Can you give a short example of a gratitude journal entry for a really bad day?
Absolutely. Here’s one:

“Today was rough. I’m exhausted and disappointed. I’m grateful I made it through, grateful for the friend who replied to my ranting text, and grateful for this bed I get to collapse into.”

Notice how it doesn’t pretend the day was great. It just finds three small footholds.

Q: What are some quick examples of gratitude journaling for stress relief when I only have one minute?
You can write something like: “Right now, I’m grateful for this cup of coffee, the fact that my rent is paid this month, and the way the sunlight looks on my desk.” Short, specific, done.

Q: Is it okay if my examples include the same things over and over, like my family or my pet?
Yes. Repetition is fine. If you notice you’re always writing “I’m grateful for my family,” try adding a detail: “I’m grateful for my sister sending me that silly meme,” or “I’m grateful for my dog curling up next to me when I cried.” Specifics make the gratitude feel more real.

Q: Do I have to feel grateful for big things, or can my examples of gratitude journaling for stress relief be tiny?
Tiny is often better, especially when you’re stressed. A warm shower, a song you love, a stranger holding the door—these small details are like emotional oxygen. They’re absolutely valid entries.

Q: What if I feel too stressed or depressed to find anything to be grateful for?
Start very small and very neutral. You might write, “I don’t feel grateful for much right now, but I can acknowledge that I have clean water, a phone, and a roof over my head.” You’re not forcing positivity; you’re gently reminding your brain that not everything is falling apart.

Gratitude journaling doesn’t erase stress, and it’s not meant to. What it does—through all these real examples of gratitude journaling for stress relief—is give your mind something steadier to stand on. Instead of being swept away by everything that’s hard, you’re training yourself to also see what’s holding you up.

Start with one sentence tonight. That’s enough.