Gratitude Journaling + “Joy Principle 16: Gratitude”
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Joy Principle: Gratitude.
*The following is an incomplete version of the 16th “Joy Principle” written for the book, “Overflow: The Fine Art of Cultivating Joy in Sorrow.” (Hopefully to be published December of 2023!)
“The ones who have been the most influential in my life are people who have learned 1 Thessalonians 5:18; they have learned to give thanks. And I would say, without exception, when I look back at the great icons of my life they are people who have suffered. And the more they’ve suffered, the more they’ve seemed to radiate and give thanks to God.”
–Elisabeth Elliot
Gratitude cultivates joy.
Like rejoicing, we are told by the Apostle Paul, “In every thing give thanks:...” (1 Thessalonians 5:18) Paul says, “IN EVERYTHING.” Paul instructs gratitude with no exceptions. Give thanks. Always. Everywhere. In Ephesians 5:20, Paul also says, “...give thanks for everything to God the Father in the name of our Lord Jesus Christ.” Paul leaves no stone unturned when it comes to gratitude. He clearly instructs that no matter where life finds us, we can and should give thanks and express gratitude there.
Gratitude and thanksgiving are both attitudes we cultivate and actions we employ.
Sometimes gratitude flows from a full heart and, at other times, gratitude is a decision and an intentional practice, in spite of present challenges or heartbreak.
We must teach ourselves to be grateful. Flesh and our carnal nature are naturally discontent and look at what they don’t have. Case in point: Eve. She had the world’s most perfect man, an unbroken relationship with God, and a paradise to live in, yet she was willing to put it all on the line for one piece of fruit and the elusive power that came with it. It was the one thing she didn’t have, and she wanted it. This is classic ingratitude leading to discontent, and we can all identify with it. We can easily fall into the same trap by focusing on what we don’t have instead of being grateful for what we do have.
The Word of God instructs us over and over and over to be thankful; to give thanks and thanksgiving; to be grateful. Never does the Bible tell us to feel thankful, because giving thanks is not dependent on feelings! We can give thanks when our heart feels thankful and when it doesn’t. We are called to offer thanksgiving even when it’s a “sacrifice.” Rev. Raymond Woodward spoke about this so beautifully in the following sermon quote:
“Our prayer of thanks is trying to put into words what is beyond words. It’s not so much what you say or how you say it, it’s about what you feel and it just comes out of your mouth and you say, ‘Thank you, Jesus!’ ‘Hebrews 13:15: ‘By Him therefore, let us offer the sacrifice of praise to God, continually, that is the fruit of our lips, giving thanks to His name.’ Sometimes, ‘thanks’ feels like a celebration, because you’ve got a lot to say ‘thanks’ for, but sometimes it feels like a sacrifice, because right now life’s upside down and you’re battling depression, and you’re bodies going through sickness, and your family is going through turmoil, but that’s when you give the SACRIFICE OF THANKSGIVING. Here’s what you do: you offer thanks with your mouth until your emotions catch up. Don’t let your emotions lead you around by the nose…your emotions are undependable…offer the sacrifice of praise. What is it? It’s the easiest, most instinctive way through the door into His presence. Just say, “Thank you, Jesus. I don’t know why I’m going through this... but I can tell you how I’m coming out of this trial: I’m going to be in church with my hands lifted high and I’m going to be saying ‘Thank you, Jesus, for everything you’ve done for me. You’ve brought me out.’ Say thanks with your mouth until your feelings catch up, because saying thanks can change your life.”
What Rev. Woodward shares here is true: “Saying thanks can change your life.”
There is a massive correlation between JOY and GIVING THANKS; between JOY and GRATITUDE.
One of the absolutely most fascinating aspects of writing and compiling this book has been finding that research supports nearly all of the “joy principles.” The joy principles shared here are things I have personally found through experience along the pathway of life, yet they are not simply personal experience. The joy principles in Overflow are rooted in Scripture, and I’ve also discovered that research backs up the Word! God designed that obedience to His Word and the principles contained in it will cultivate joy. Gratitude is no exception. “Give thanks in all things” is more than an aspiration; it’s a command with reward.
Gratitude will cultivate joy. Research it. I’m not making it up!
Brene Brown, is a researcher…who spent two decades studying courage, vulnerability, shame, and empathy. She spent 12 years studying 11,000 pieces of data and shares the following:
“The relationship between joy and gratitude was one of the important things I found in my research. I wasn’t expecting it. In my 12 years of research on 11,000 pieces of data, I did not interview one person who had described themselves as joyful, who also did not actively practice gratitude.
“For me it was very counterintuitive because I went into the research thinking that the relationship between joy and gratitude was: if you are joyful, you should be grateful. But it wasn’t that way at all.
“Instead, practicing gratitude invites joy into our lives.
“Practice is the part that really changed my life, that really changed my family and the way we live every day. When I say practice gratitude, I don't mean “the-attitude-of-gratitude” or feeling grateful, I mean practicing gratitude.
“These folks shared in common a tangible gratitude practice. Some of them kept gratitude journals. Some of them did interesting things like at 1,2,3,4 or 12:34 every day they said something out loud that they were grateful for in their lives….
“There is a great quote by a Jesuit priest that says, “It’s not joy that makes us grateful, it’s gratitude that makes us joyful.” I guess I was just amazed to see that bubble up in my research so quickly. It’s life changing.” (Brene Brown: https://youtu.be/2IjSHUc7TXM?si=gPaLSL3tbCPcowNI )
Brene Brown is not the only researcher who has made incredible discoveries about gratitude. A Google search reveals article after article that proves the power of gratitude. Here are few additional samples:
“Another leading researcher in this field, Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, tested the impact of various positive psychology interventions on 411 people, each compared with a control assignment of writing about early memories. When their week's assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other intervention, with benefits lasting for a month.” (Health.Harvard.edu/Giving thanks can make you happier)
“According to Robert E. Emmons, one of the key proponents in the field of gratitude research–gratitude has two key components–first as “an affirmation of goodness” and then as a way for us to acknowledge that the sources of this goodness are outside of ourselves.
“Gratitude wires and fires new neural connections in the brain to the bliss center.
“Gratitude enhances dopamine and serotonin – the neurotransmitters responsible for happiness.”
“Gratitude reduces fear and anxiety by regulating the stress hormones.” (https://research.com/education/scientific-benefits-of-gratitude) (Wow! This article!)
“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” –Harvard Health
I don’t know about you, but I’m thoroughly convinced! Cleary gratitude “works!” When we choose to practice gratitude, no matter how we feel or what is going on around us, joy is cultivated.
While thanksgiving is both a scriptural command and scientifically proven to help cultivate joy, we can also see in the Bible that thanksgiving has several other effects in our lives:
Thanksgiving is an entry point to His presence.
“Enter into His gates with thanksgiving and into His courts with praise. Be thankful unto HIm and bless His name. For the LORD is good; his mercy is everlasting; and his truth endureth to all generations.” (Psalm 100:4-5)
Years ago, when I first began my own personal Bible reading and prayer journey, this particular Bible verse was a key in how I learned to pray. Each day, I would begin by thanking God, and as I did, I could feel myself drawing closer and closer to Him and could more and more clearly sense His presence. If you have struggled to feel like you are accessing the presence of God in prayer, I would encourage you to begin a habit of thanking Him in your prayer time. Walk through the doors of the throne room by looking for things to thank Him for. When we start to look for them, we realize there are many, and a sense of true, deep gratitude begins to well up on the inside of our hearts.
Everyone is drawn to someone who appreciates them and takes time to thank them for kindnesses shown. God is no different, and I believe this is one of the ways that we can see humanity “made in the image of God.” He appreciates being appreciated. Thanksgiving and gratitude have a “drawing effect” for God and they are a pathway into His manifest presence. And, as we know about His presence, it is there that we experience overflowing joy. “In His presence is fullness of joy.” Gratitude comes full circle in full, overflowing joy.
2. Gratitude is a key to overcoming anxiety and fear and brings peace into our lives.
“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” (Philippians 4:6-7)
In this verse, Paul doesn’t just make a command to stop worrying and to stop being anxious, he instead offers an exchange. He says, “Stop doing one thing and start doing another thing.” He essentially tells his readers to replace anxiety with prayer, supplications (which is seeking, asking, or entreating God for needs), and thanksgiving.” Stop worrying. Start praying and thanking. And the result will be that the peace of God will come into your life. You will no longer be dominated by fear and anxiety, but rather your heart will be ruled by peace. The combination of prayer and giving thanks ushers peace into our lives. Overcoming anxiety and being settled in joy is in part accomplished through gratitude and thanksgiving.
3. Gratitude helps overcome depression, dark feelings, and sorrow.
The research proves this. Gratitude is a powerful tool that allows us to overcome the heavy emotions of difficult seasons. The research for gratitude has literally stunned me. Here are a few highlights from the plethora of information available:
“We already know that on a neurological level, gratitude alters the structure of the brain and activates useful emotional zones in the prefrontal cortex. But equally as amazing is gratitude’s effect on the body’s physiology. When we feel grateful, and activate those healing emotions of positivity and optimism, our brain releases a surge of those feel-good chemicals and hormones like dopamine, serotonin and oxytocin. These surges enhance mood and ease anxiety.
There is even evidence that a sustained gratitude practice abates the symptoms of clinical depression and PTSD over time. In conjunction with professional services or medications, incorporating thankfulness as a daily habit can operate like a natural antidepressant–and it’s available to everyone.” (https://www.dralamountain.org/10-scientific-benefits-of-gratitude/#:~:text=The%20Journal%20of%20Health%20Psychology,significant%20cause%20of%20chronic%20pain. )
“Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.” (https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/?sh=6226fe5f183c)
4. God is glorified through our thanksgiving.
“All of this is for your benefit. And as God’s grace reaches more and more people, there will be great thanksgiving, and God will receive more and more glory.” (2 Corinthians 4:15)
“Let us come before his presence with thanksgiving, and make a joyful noise unto him with psalms.” (Psalms 95:2)
“For the LORD shall comfort Zion: he will comfort all her waste places; and he will make her wilderness like Eden,and her desert like the garden of the LORD; joy and gladness shall be found therein, thanksgiving, and the voice of melody.” (Isaiah 51:3)
Thank you for joining me for this journey!
Go grab your Bible and your journal!
I look forward to the power of this habit in your life. This is Unedited.