The Power of Gratitude Journaling & Affirmations: How They Rewire Your – HUA Wellness

The act of gratitude can create a barrier of positivity in our mental space. As humans, there is a natural inclination for stress and anxiety, deeply rooted in our evolutionary history. The fight-or-flight response, governed by the release of stress hormones like cortisol and adrenaline, was crucial for escaping predators and securing food. Over time, this heightened state of alertness became ingrained in human biology. However, in modern society, where threats are often psychological rather than physical, this evolutionary trait can lead to chronic stress and anxiety, even in situations that do not pose immediate danger. Our levels of stress and anxiety can lead to building negative mental habits. Habits are hard to break, but with gratitude, you can rewire your brain. The official name for the action is Habit Reversal Training, or HRT, to replace a negative behavior with a positive behavior. Rather than dwelling on guilt, you dwell on a person, place, or thing to be grateful for.

In the fast-paced world we live in, it’s easy to get caught up in stress and negativity. However, science has shown that small daily habits, like gratitude journaling and affirmations, can significantly improve mental well-being. These practices aren’t just feel-good trends—they have real neurological effects that can rewire the brain through neuroplasticity. But how exactly do they work? Let’s dive into the science behind these practices and how you can incorporate them into your daily routine.

The Neuroscience of Gratitude

Gratitude isn’t just a social courtesy; it has profound effects on brain function. When we focus on what we are thankful for, the brain releases neurotransmitters like dopamine and serotonin—both of which contribute to feelings of happiness and relaxation. Research has shown that regularly practicing gratitude can lead to increased activity in the prefrontal cortex, the area of the brain associated with decision-making, emotional regulation, and perspective-taking. Additionally, gratitude and affirmations help increase alpha brain wave activity—brain waves associated with emotions of relaxation, calmness, focus, and creativity. This connection is particularly relevant when considering supplements like Hua’s Chill Switch™️, as its key ingredient, L-theanine, has also been shown to enhance alpha wave activity, further supporting a state of mental clarity and well-being.

How Gratitude Journaling Enhances Neuroplasticity

Neuroplasticity refers to the brain's ability to form new neural connections and rewire itself based on your personal experiences. Writing down things you are grateful for strengthens positive neural pathways, making it easier to shift focus away from negativity and toward appreciation. Over time, this shift can lead to improved mood, reduced stress, and greater resilience.

Tips for Effective Gratitude Journaling:

Be Specific – Instead of writing, “I’m grateful for my friends,” try “I’m grateful for the supportive conversation I had with my roommate today.”
Engage Your Emotions – Feel the gratitude as you write the words. Sit with and recognize the feeling; appreciate it!
Make It a Habit – Start with small goals, the last thing you want to do is to set a large goal and let yourself down. That is quite the opposite intention of this process!

The Science of Affirmations and Positive Thinking

Similar to gratitude, affirmations reinforce positive beliefs and reduce negative thought patterns. Neuroscientific studies suggest that self-affirmations activate the brain’s reward centers, particularly in the ventromedial prefrontal cortex. When practiced consistently, affirmations can help build new neural connections that support self-confidence and a growth mindset.

How to Craft Powerful Affirmations:

Use the Present Tense – Say, “I am confident and capable,” rather than “I will be confident.”
Keep It Positive – Focus on what you want to cultivate, not what you want to avoid.
Repeat Consistently – The more you repeat an affirmation, the more your brain strengthens those positive pathways.
Accountability - Practice affirmations with your friends and family - accountability is the best way to ensure you are consistent with new habits. Make it fun & make it social!

Bringing It All Together: A Daily Practice for Mental Wellness

To harness the full benefits of gratitude journaling and affirmations, consider integrating them into your daily routine. When we incorporate habits into our existing routines it eases the new task into our systems. Dr. Laura Rubin recommends the 4x4x4 method. “As for how often to do it, Rubin says “daily is ideal.” But she also adds that nobody needs “journaling guilt,” so if every day seems overwhelming, the 4 x 4 x 4 method is a great way to start. “Write for four minutes, do it four times a week, and stick with it for four consecutive weeks,” she advises.

Morning: Start your day by writing three affirmations that set a positive tone.

Journal with your morning coffee
Journal after a round of morning stretches/yoga
Practice affirmations in the mirror as you brush your teeth

Evening: Reflect on three things you are grateful for and write them in your journal.

In the evening, journal with you sip a delicious mocktail infused with our Whole Food Magnesium powder to enhance relaxation.
Journal beside your favorite candle while listening to calming music on YouTube - create a setting that makes you feel most at peace.
Keep it simple! You can journal before sleep…get out any final thoughts for the day.

Throughout the Day: Whenever negative thoughts arise, counter them with an affirmation to reinforce positive thinking.

Bring your journal with you in your bag to practice on the go! You can write after lunch or during an outing with friends.
Journal after a stressful or negative event to help process your thoughts and emotions.

And for a quick dose of calm after a hectic morning or work issue, take our clinically studied Chill Switch™️ adaptogen blend to help you recover mentally.

Need a Boost to Kickstart Your Mental Health Habits?

Does positive thinking and practicing gratitude seem daunting to you, if you've believed yourself to be a negative person all these years? Our supplements can help you kickstart the process by helping your body produce some of the same positive neurotransmitters that gratitude and affirmations promote. Chill Switch™️ contains a patented version of L-theanine that has been clinically proven to increase alpha wave activity in the brain—the same brain waves associated with calmness, focus, creativity, and relaxation that gratitude and affirmations help to cultivate. Incorporating Chill Switch™️ into your daily routine is an effortless way to support mental clarity and relaxation. For an evening wind-down ritual, try pairing it with our Whole Food Magnesium Powder in a soothing mocktail. This mindful practice helps you unwind and serves as a perfect opportunity for habit-stacking, a concept popularized in Atomic Habits, where you build new positive habits on top of existing ones. Use this moment to journal, reflect, or set intentions for the next day, reinforcing relaxation and productivity in one simple, enjoyable routine.

Conclusion

The mind is a powerful tool, and by practicing gratitude journaling and affirmations, you can reshape your brain for greater happiness, resilience, and overall well-being. Science backs up what many have long believed—focusing on the positive and reinforcing self-affirming beliefs creates lasting change. Start today and watch as your mindset and your life transform.