Write Gratitude Notes

Aim to write 2-3 gratitude notes per week. Focus on quality over quantity—detailed, specific notes are more effective than general statements of gratitude.

Write about specific experiences, people, or things you're thankful for. Be detailed about why you're grateful and how these elements positively impact your life.

Yes, regular gratitude practice can help reduce symptoms of depression by shifting attention away from negative thoughts and toward positive experiences. However, it should complement, not replace, professional treatment.

There's no set length—focus on being specific and genuine rather than writing a certain amount. Even a few sentences can be effective if they capture meaningful gratitude.