World Gratitude Day: a small practice, not a cure

World Gratitude Day falls on 21 September. It can be a prompt to notice a person, place or part of the day that mattered to you.

Gratitude is a practice, not a test of whether you are positive enough. It does not remove grief, stress or illness, and it should not be used to push difficult feelings aside.

Try it without forcing it

Choose one of these prompts:

• What made today slightly easier?

• Who helped you recently, and what did they do?

• What part of your surroundings did you notice?

• What did you do for yourself that you want to remember?

Write one or two sentences. A long list is not more valuable than one honest detail.

You can also tell someone what you appreciated. Be specific. “Thank you for calling after the appointment” says more than a general compliment and lets the other person know what helped.

When gratitude does not fit

Some days, nothing comes readily to mind. Leave the page blank. If the exercise makes you feel guilty, false or more alone, stop using it.

Gratitude should sit alongside action. You can appreciate a colleague and still ask for a manageable workload. You can value a relationship and still set a boundary. You can be thankful for support and still need more of it.

InsideOut® includes a journal for people who already have access through an employer or NHS service. Paper or a notes app works too. The useful part is the pause, not the product.

Author: Dr Adva Segal

Role: Clinical Lead at InsideOut®