Gratitude gets a bad rap when it’s used like a Band-Aid over deep pain. “At least you have a roof over your head!” Yeah, thanks Carol, but I’m still spiraling.

Gratitude isn’t about pretending things are fine. It’s about noticing small things that are okay even when things aren’t. Like, “I had a good cup of coffee,” or “the cat didn’t throw up on the rug today.”

Practicing gratitude helps train your brain to scan for safety and beauty, not just danger and failure. It’s not about bypassing grief, anxiety, or trauma. It’s about expanding your emotional playlist.

Try this: every night before bed, write down 1–3 tiny things that didn’t suck today. Could be a song. A smile. A meme. A breath. Whatever. Over time, your brain starts going, “Oh, we like this. More of this, please.”

Gratitude doesn’t erase the darkness. But it hands you a flashlight.

Journal Prompts:

• What small thing brought me a moment of peace today?
• How do I define gratitude in my own words?
• When have I felt thankful and sad at the same time?