Gratitude Jar Worksheet

What is a Gratitude Jar Worksheet?

A Gratitude Jar is a tangible tool that mental health professionals can use to encourage their clients to cultivate an attitude of gratitude. It involves clients writing down things they're thankful for on small pieces of paper and collecting them in a jar. Over time, the jar fills up with reminders of all the things they are grateful for in their lives, serving as a visual representation of abundance and positivity.

The concept of a gratitude jar is rooted in positive psychology practices, with research indicating that regularly expressing gratitude can lead to increased happiness, better mental health, and a more positive outlook on life (Allen, 2018). It's a practice that benefits individuals of all ages, making it a versatile tool for therapists, counselors, and educators.

Gratitude jars are commonly used in therapy settings, classrooms, and support groups as a way to encourage mindfulness and appreciation for life's blessings. They can be particularly helpful for clients struggling with mental health issues, such as depression or anxiety, as focusing on gratitude can shift attention away from negative thoughts and feelings.

In a therapeutic context, a Gratitude Jar Worksheet can assist mental health professionals in guiding their clients to identify and acknowledge the positive aspects of their lives. This can be an effective tool for building self-esteem, improving mood, and fostering resilience among clients.

How to do the gratitude jar activity

Introducing the gratitude jar activity to your clients can be a delightful and transformative experience. The gratitude jar can be used by individual people or as a fun group or classroom activity. Here's how mental health professionals can guide their clients through the process:

Step 1: Download the template

Start by downloading the Gratitude Jar Worksheet template from the Carepatron app or our website's Resource Library. This template includes a printable label for the jar and gratitude cards, providing a structured way for clients to begin their gratitude practice.

Step 2: Set up the jar

Encourage your clients to choose a jar, vase, or container that resonates with them. This can be a clear jar, allowing them to see their collection of gratitude notes accumulate over time. Provide them with our printable gratitude jar label to personalize their jar, making it a unique and special space for their thankful thoughts.

Step 3: Gather supplies

Ensure your clients have colorful pens, paper, or our printable cut-out gratitude cards ready for writing their notes of thanks. The process of writing can be a mindful activity in itself, allowing clients to pause and reflect on their positive experiences.

Step 4: Write and reflect

Guide your clients to take a few moments each day to write down something they're grateful for on a piece of paper or a gratitude card. Encourage them to be specific and to reflect on why they're thankful for that particular thing, person, or experience. This can help deepen their sense of appreciation and connect more meaningfully with their gratitude.

Step 5: Fill the jar

Instruct your clients to place their written notes into the jar. Over time, as the jar fills up, it becomes a visual reminder of the abundance of good in their lives. This can be particularly uplifting during challenging times when they need a reminder of the positive aspects of their life.

Step 6: Reflect on the Jar's Contents

Encourage your clients to periodically review the notes in their jar, especially on difficult days. Reading through their expressions of gratitude can provide a mood boost, reinforce positive feelings, and remind them of their progress and growth.

Gratitude Jar Worksheet for individual clients

For clients who prefer a more structured approach, provide them with the individual gratitude jar worksheet. This worksheet has space for the client to list things they're grateful for, with a list of inspirations and prompts provided to spark their gratitude practice. It can be a helpful tool for clients to organize their thoughts and reflect on their gratitude in a more focused way.

By guiding your clients through these steps, you can help them cultivate a regular practice of gratitude, which can contribute significantly to their mental well-being and overall life satisfaction. For more gratitude resources, check out our Gratitude Worksheets.

Benefits of practicing gratitude

Practicing gratitude can have a profound impact on mental health and overall well-being. Here are some key benefits:

• Enhanced mental health: Gratitude can reduce symptoms of depression and anxiety by shifting focus from negative to positive aspects of life (Russell & Fosha, 2008). It fosters a sense of contentment and reduces stress.
• Improved relationships: Expressing gratitude can strengthen relationships, increase empathy, and reduce feelings of envy or resentment (Watkins et al., 2003). It encourages a positive social environment.
• Better physical health: People who practice gratitude tend to take better care of their health, exercise more, and experience fewer aches and pains.
• Increased resilience: Gratitude helps individuals cope with adversity, build emotional resilience, and maintain a positive outlook in challenging situations.

Incorporating gratitude into daily life or therapy sessions can lead to these and other benefits, contributing to a happier and healthier life.

Other examples of gratitude activities

In addition to using a gratitude jar, there are several other activities that can help cultivate gratitude. Here are a few examples:

• Gratitude journaling: Encourage clients to keep a gratitude journal where they write down three things they are grateful for each day. This can help shift their focus to positive experiences and foster a habit of noticing the good in their lives. We have Gratitude Journal Template too.
• Gratitude letters: Writing letters of appreciation to people who have made a positive impact can deepen relationships and increase feelings of gratitude. Clients can write letters to friends, family members, or even themselves, acknowledging the kindness and support they've received.
• Gratitude meditation: Guided gratitude meditations can help clients focus on feelings of thankfulness and abundance. These meditations often involve visualizing things they are grateful for and savoring the positive emotions associated with them.
• Gratitude visits: Encourage clients to visit or call someone to express their gratitude in person. This can be a powerful way to strengthen bonds and spread positivity.

Each of these activities offers a different approach to practicing gratitude and can be tailored to fit your clients' individual needs and preferences.

References

Allen, S. (2018). The science of gratitude. University of California Berkley. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf

Russell, E., & Fosha, D. (2008). Transformational affects and core state in AEDP: The emergence and consolidation of joy, hope, gratitude, and confidence in (the solid goodness of) the self. Journal of Psychotherapy Integration, 18(2), 167–190. https://doi.org/10.1037/1053-0479.18.2.167

Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and happiness: Development of a measure of gratitude, and relationships with subjective well-being. Social Behavior and Personality, 31(5), 431–452. Greater Good Magazine Berkeley. https://greatergood.berkeley.edu/pdfs/GratitudePDFs/5Watkins-GratitudeHappiness.pdf