Gratitude Worksheets
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Looking for gratitude worksheets to share with therapy clients? You’ve come to the right place.
Gratitude worksheets can be useful tools to help clients change their perspective and improve their overall well-being.
In this article, we explain the benefits of a daily gratitude practice, provide examples of gratitude activities worksheets to share with clients, and include a free downloadable gratitude worksheets PDF to save to your electronic health record (EHR).
What is a gratitude practice?
Gratitude worksheets can be a helpful part of a gratitude practice.
Depending on the context in which it is used, gratitude can have several meanings. For instance, it is considered a state of mind, an attitude, an emotion, a coping strategy, and a personality trait.
In a therapeutic sense, gratitude is appreciating what we have and achieving a positive emotional state.
For example, you might be standing in line feeling stressed about how long you’ve been waiting for your takeout order. Pausing for a moment and appreciating being able to afford takeout and not having to work a second job in the evening may shift your attitude—helping you appreciate how busy the restaurant is and how hard the staff are working to finish your order.
There are various ways to cultivate gratitude, such as:
Journaling
You can instruct clients to write down things they’re grateful for, people they are grateful for, or something they’ve accomplished.
This note can be written in a journal or done as an art practice. Some people may like to keep a gratitude list with examples of things to be grateful for that they can pull from.
The free gratitude worksheets in this article prompt clients to reflect on life lessons they are grateful for and gratitude for their body.
Expressing gratitude
This can include telling someone you are grateful for them or for something they did. You can do this at the grocery store or in a restaurant, send your loved ones a thank you card, or tell your partner how much you appreciate them.
Mindful meditation
Gratitude can also be practiced as a meditation, which is particularly helpful when you’re feeling stressed or overwhelmed, as it can positively shift your perspective. This practice involves taking a few moments to quiet the mind and focus on feelings of gratitude towards others or nature, or to note things you are thankful for, like your health or the sun on your face.
Benefits of daily gratitude exercises
A daily gratitude practice has many benefits, including:
- Improved mental health: Gratitude is associated with reduced symptoms of depression and anxiety, and can also increase optimism.
- Better physical health: Research shows gratitude practices can improve sleep, heart health, and a person’s immune system.
- Stronger relationships: Expressing gratitude to loved ones can help them to feel valued, and it helps to develop more meaningful relationships.
- Relieving stress and increased relaxation: Daily gratitude practices can reduce stress levels and activate the brain's feel-good chemicals.
- Enhanced resilience: As a coping strategy, gratitude fosters a greater sense of resilience because it helps people realize they can handle challenges.
- Improved self-esteem: Practicing what you’re grateful for in your life takes the emphasis off comparing yourself to others and focuses instead on what is going well in your own life, giving people a greater sense of self-worth.
Types of gratitude worksheets
Whether you’re using a gratitude worksheet for adults or younger clients, the following types of gratitude activities worksheets might be helpful:
Gratitude challenge worksheets
These gratitude worksheets include different prompts to follow—with the challenge being to follow them for 30 days. Examples of prompts include “List three things you love about yourself” or “Name three things that went right for you this week.”
Gratitude reflection practice worksheet
These gratitude activities worksheets ask the client to reflect on specific situations or events they are grateful for, such as “Describe a difficult situation and what lessons it taught you.”
Daily gratitude journal
Daily gratitude worksheets can include similar prompts to encourage your clients to practice gratitude.
For example: “Today I am grateful for…” and “Which person has positively impacted my life recently?”
Gratitude letter worksheets
These gratitude activities worksheets encourage individuals to write a letter of gratitude to either themselves, a loved one, or someone who has positively impacted their lives.
Adaptations of these practices are included in our free printable gratitude worksheets for adults PDF that you can download at the top of this article.
How to use gratitude worksheets with clients
Therapists can use the gratitude worksheets in several ways:
- To prompt clients to start a journaling practice
- To strengthen coping skills and reframe negative thoughts
- As a handout to reflect on what you discussed in session
- For homework to practice gratitude journaling in between sessions
Sources
- Cunha, LF., , Pellanda, LC., Reppold, CT. (2019). Positive Psychology and Gratitude Interventions: A randomized clinical trial.
- Iodice JA, Malouff JM, Schutte NS. (2021). The Association between Gratitude and Depression: A Meta-Analysis.
- Komase, Y., Watanabe, K., Hori, D., Nozawa, K., Hidaka, Y., et al. (2021). Effects of gratitude intervention on mental health and well-being among workers: A systematic review.
- Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: the benefits of appreciation.
- UCLA Health. (2023). Health benefits of Gratitude.
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