Gratitude as the Ultimate Self-Care Practice

Carla Watson
Feb 5
3 min read

Sometimes on a Sunday ( or any day really ) we find ourselves caught in the looping story of what’s not done, what’s gone wrong, or what’s still on our never-ending to-do list. We imagine the life we want, the milestones to reach, the bucket-list things we haven’t ticked off. And in that imagining, we can forget: we already have so much.

Recognising what’s already here. In our small comforts, relationships, the everyday beauty THAT is gratitude.

And practising gratitude is perhaps the most profound self-care act of all.

If you want to embrace gratitude as a self-care ritual, the best moment to begin is now.

So here is an invitation, take a deep breath.

Notice what’s here.

Let the present moment become your teacher.

Why Gratitude Is Such Powerful Self-Care: Backed by Science

Here are some of the researched benefits of practising gratitude (and why it matters more than what most people think)

1. Better Mental Well-Being

Research shows that gratitude is linked to lower levels of depression.
A systematic review of gratitude interventions found positive effects on life satisfaction, happiness, and lower anxiety.
By focusing on the good, gratitude helps you reframe difficult experiences, boosting emotional resilience.

2. Physical Health Benefits

Gratitude can have a real impact on your body: regular gratitude practice is associated with lower blood pressure and better heart-health biomarkers.
It also helps to calm the nervous system: taking moments to feel grateful activates the parasympathetic nervous system, reducing stress.
There’s evidence that gratitude can improve sleep quality, people tend to fall asleep faster and sleep more soundly.
Some studies suggest gratitude has immune-boosting effects too, helping your body feel stronger and more resilient.

3. Meaningful Relationships & Connection

Practising gratitude helps you recognise and appreciate the people in your life, which strengthens social bonds.
Expressing thanks or writing gratitude notes shifts your mindset from “I” to “we,” helping you feel more connected and less alone.
This social connection is a core part of well-being: meaningful relationships are themselves a form of self care.

4. Healthier Behaviours & Lifestyle

When we appreciate what we already have, our bodies, our food, our friends, we’re more likely to make healthier choices.
Gratitude can encourage us to move more, eat more mindfully, and take better care of ourselves, not as a burden, but as an act of love.

3 Gratitude Journaling Prompts to Try This Sunday (or Anytime)

Here are three prompts to help you start (or deepen) your gratitude journaling practice. You can write in your journal, on your phone, or simply reflect:

Make a list of three to five things you genuinely appreciate in this moment. These can be big (a person, a dream) or small (the morning light, a warm drink).
Think of something difficult or uncomfortable you’re facing (or have faced). What unexpected lesson or gift has come from it? What growth do you see in yourself because of it?
Choose someone (alive or in spirit) a friend, a mentor, a version of yourself and write a short note of gratitude to them. What specifically do you appreciate? In what way are you grateful for how they have impacted your life?

Making It a Habit: Gratitude as a Consistent Self-Care Ritual

Try to do something small and consistent: even five minutes a day of gratitude makes a difference.
You could journal in the morning, or reflect before bed. Some people like to do it weekly, or whenever they feel overwhelmed.
Remember: it doesn’t have to be perfect, poetic, or profound. It just needs to be real.

Over time, gratitude becomes less of a “thing you do” and more of a way you embody, experiencing life through a lens which life feels richer.

🌿 Join the Journey: A Year of Gratefulness

If you’d like some guidance and structure to build a steady gratitude practice, I’d love to invite you to use my book, A Year of Gratefulness.

A vessel designed to accompany you throughout a whole year (and probably beyond) with prompts, reflections, and space to really root in what you’re thankful for. (Available on Amazon everywhere, en español también.)

Thank you for reading. May your Sunday ( and every day ) be an invitation to embrace the opportunity to notice what’s already here.

🙏🏽

Un abrazo grande