Gratitude Journaling: A Healing Strategy in the Criminal Justice Field
Dealing with trauma is inevitable in the criminal justice field. From those working on the ground to stop crime to those who deal directly with perpetrators of crime to the victims themselves, everyone within the system faces challenges that leave emotional scars on them. The effects of trauma may look differently from person to person but can lead to physical and mental exhaustion, a deep sense of disconnect from the world around you, or burnout, which has a host of negative effects in and of itself. Those working in this field may describe that it feels like they are carrying a massive weight on their shoulders to keep those around them safe. However, we can use simple tools to mitigate these feelings, including gratitude journaling.
Gratitude journaling is a practice of regularly writing down things that you are grateful for. Studies have shown this practice significantly promotes greater resilience, reduces stress, and improves overall mental health and well-being. By regularly focusing on the positive aspects of our lives, we can rewire our brains to counteract the effects of trauma in high-stress criminal justice professions (Weldon, 2020).
What this looks like
You’ll need a notebook and a few minutes each day, making this an accessible tool for just about everyone!
- Set aside time: Dedicate just a few minutes a day to write freely and uninterrupted.
- Be specific: Write at least three things you are grateful for. These can be rather simple.
- Focus on the present: Practice mindfulness by acknowledging what is happening in the present moment.
For those working in this field, the impact of trauma is an unfortunate reality but gratitude journaling is a simple, accessible tool for healing. While it can increase long-term well-being by about ten percent, it is important to note that this practice should not be used in place of professional mental health services, especially for individuals dealing with severe trauma (Penn State Health, n.d.). Regularly practicing gratitude for just a few minutes each day can complement, rather than replace, more comprehensive forms of healing.
References
Penn State Health. (n.d.). 10 amazing statistics to celebrate National Gratitude Month. Penn
State Health. Retrieved February 22, 2025, from https://prowellness.childrens.pennstatehealth.org/10-amazing-statistics-to-celebrate-national-gratitude-month/
Smith, L. (2022). Daily Gratitude Journaling Prompts [Photograph]. The Good Body. https://www.thegoodbody.com/wp-
content/uploads/2022/11/daily-gratitude-journal-prompts.jpg
Weldon, K. (2020, January 29). The neuroscience of gratitude and trauma. Psychology Today.
9 comments
Hello,
This is a strategy that I have heard of but have never given much thought to. You do a very good job of explaining how journaling can be beneficial with helping to heal those in the criminal justice field. One more thing I liked about your post was when you explained step by step how to do the journaling. From what I read this seems to be a very effective strategy and one I will think of in the future.
Thank you! I hope that you find it useful in the future. Self-care shouldn’t be something that we stress to fit into our days; that is counterproductive. This is such a simple, effective strategy to reduce stress and improve emotional resilience!
This is a great blog post! Gratitude journaling seems like an easy and healthy way to cope with trauma that anyone can do with just a pen and paper. It doesn’t take much effort so keeping up with the activity for a long period of time is reasonable. With the help of professional mental health services, one’s mental state will be able to cope healthily with all of the trauma that they may face, especially in the criminal justice field where we see and hear many traumatic events. Thank you for sharing this way of coping, I will definitely have to try it out!
Hey,
Your blog offers a valuable perspective on managing trauma in high-stress criminal justice professions. The connection between gratitude journaling and resilience is well-explained, and the practical steps make it an accessible tool for emotional well-being.
I appreciate your emphasis on neuroscience and the importance of focusing on the present (Weldon, 2020). And, your acknowledgment that gratitude journaling should complement, not replace, professional mental health care is very important.
While gratitude can help mitigate stress, broader systemic changes—like increased mental health support—are essential for long-term well-being. Encouraging self-care practices like this is a great step toward a healthier, more sustainable work environment.
Such an excellent post on gratitude journaling! What an interesting topic. Writing about what you are grateful for makes sense, as doing so stimulates the mind and reinforces cognitive clarity, emotional regulation, and self-awareness.
I have a question regarding your research. Was there ever any mention of writing down stressful things, ripping them up, and throwing them away? Doing this action completes a physical manifestation of an emotional release, thereby providing the therapeutic release needed to recover and heal. I absolutely love your research on this topic. Thank you so much!
Thank you! While my research has mainly focused on gratitude journaling, the idea of writing down negative aspects of one’s life and physically releasing them may have similar effects such as reinforcing emotional recovery and aide in getting rid of stressful thoughts. This practice may rewire our brains to view these thoughts as tangible and therefore disposable. I would imagine using both could be a balanced emotional practice to get into a habit of doing. Thanks for sharing!
This is something that I wish to incorporate in my own life.
Thank you for sharing such an insightful and compassionate post about managing trauma in the criminal justice field. As someone who works closely with individuals affected by the justice system, I deeply resonate with the acknowledgment of emotional and psychological burdens faced by professionals, perpetrators, and victims alike. Trauma indeed manifests uniquely in each person, yet its cumulative impact on mental health and overall well-being is universally profound.
The idea of incorporating gratitude journaling as a supportive practice is particularly powerful. Your emphasis on its simplicity and accessibility makes it a valuable resource for professionals who often experience high levels of stress and emotional exhaustion. The practical steps you’ve outlined—setting aside daily time, specifying points of gratitude, and practicing mindfulness—provide an approachable framework that can easily fit into demanding schedules.
Moreover, I appreciate your balanced perspective regarding the complementary nature of gratitude journaling alongside professional mental health interventions. Recognizing that gratitude practices can enhance resilience and mental wellness, while simultaneously affirming the necessity of comprehensive therapeutic support for severe trauma, reinforces the importance of a holistic approach to healing.
Your advocacy for integrating gratitude journaling into daily routines could greatly enhance emotional resilience for many within our field. Thank you again for highlighting such a meaningful and practical tool for managing trauma and promoting sustained well-being.
I appreciate such a thoughtful response! What really stood out to me about this practice was its profound benefits with such little commitment. Each of us can find a few minutes every day to practice this and reap the benefits it has to offer. There are a lot of ways people can choose to deal with their trauma, but this one particularly stood out to me. It is an accessible and affordable self-directed practice that may reduce the impact of daily stressors and trauma in our lives. Thanks again!
Thank you for writing this post. I find gratitude journaling to be healing in so many ways. This is a great intervention because it can also be so quick, acting as a little foot-in-the door, for apprehensive clients.
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