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.