Gratitude practices
Gratitude Letter
Goal: relationships. Core method: attention to specific positive facts. This is a structured practical technique.
Description
“Gratitude Letter” belongs to the Gratitude practices approach. Purpose: relationships. It is a structured method. Evaluate it by completed behavior and observable change rather than a guaranteed outcome.
How to practice
- Define one specific question. Topic: relationships.
- Name one specific positive fact and explain why it matters to you.
- Continue for 20–40 minutes. When attention drifts, return calmly to the selected operation.
- Finish with one concrete action that can be completed and checked in the real world.
Limitations
This method does not replace professional help. Seek qualified support for severe anxiety, depression, or immediate safety risks.
Origin and source
Robert A. Emmons and Michael E. McCullough · Counting Blessings Versus Burdens · 2003
Based on: Counting Blessings Versus Burdens (2003). The protocol is simplified for self-directed use.
Key concepts
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Open practice →