The practice of keeping a gratitude journal is well-known for its positive effects on mental well-being. However, a new twist on this practice suggests that keeping a “pain journal” can also lead to happiness, according to social scientist Arthur C. Brooks. Brooks encourages individuals to keep a notebook where they can track the lessons they’ve learned from painful experiences that have ultimately led to positive outcomes. By reflecting on these experiences and documenting the growth and benefits that have resulted, individuals can find happiness and gratitude in their lives.
To use a pain journal effectively, there are specific steps that should be followed for each entry. First, set aside three lines per entry. In the first line, briefly describe the painful experience and how it made you feel. Leave the two lines under the first one empty. After a month, come back and write about what you have learned as a result of that experience on the second line. Finally, after six months, write about a positive outcome that has occurred in your life as a result of that painful experience on the third line. This process allows individuals to reflect on their growth and progress, finding gratitude and happiness in their personal journeys.
Research supports the benefits of journaling in general for improved mental health. Journaling for as little as 15 minutes a day has been associated with increased clarity of thoughts and feelings, improved problem-solving skills, and even support in overcoming traumatic experiences. Furthermore, expressing one’s feelings about a painful experience on paper can lead to acceptance, which has consistently been linked to greater psychological health. Therefore, keeping a pain journal can be a valuable tool in finding happiness and gratitude in life.
