“Write down the good things” sounds like the opposite of describing difficult feelings in detail. They are different interventions: one directs attention toward what feels valuable and supportive, while the other approaches a difficult experience and tries to make sense of it.
How the practices differ
A gratitude journal usually asks for people, events, or details for which someone feels grateful. Positive writing can be broader, covering pleasant experiences, hopes, or perceived benefits.
Expressive writing asks a person to spend a limited period describing their deepest thoughts and feelings about stress. It is more emotionally demanding, and its value cannot be judged only by mood immediately after a session.
What a direct comparison found
In a study of 293 clients at a university counseling service, participants were randomly assigned to psychotherapy alone, psychotherapy with expressive writing, or psychotherapy with gratitude letters. Four and twelve weeks later, the gratitude group reported better mental health than the other two groups.
This matters, but it describes a particular population and writing as an adjunct to psychotherapy. It does not prove that gratitude is always better than honestly describing an unpleasant experience.
Why a meta-analysis found no winner
A 2023 systematic review and meta-analysis compared expressive and positive writing across different populations. It found no statistically significant difference between the approaches for depression, anxiety, or stress.
In an online trial involving people with mood disorders, expressive writing, positive writing, and neutral time-management writing also produced no difference on most outcomes. All three groups improved over time, illustrating why a credible control condition matters.
How to choose a format
To gently redirect attention toward supportive details, gratitude or positive writing may fit. To put a confusing experience into words, expressive writing may fit the goal, though it does not have to feel relieving immediately.
There is no need to turn one method into a permanent rule. Try it for a short, defined period, name the purpose in advance, and evaluate its effect on daily life rather than the literary quality of the entries.
Scientific sources
These links lead to the original publications and scientific reviews, so you can verify the findings and their limitations.
- Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial Wong YJ, Owen J, Gabana NT, et al. Psychotherapy Research, 2018.
- Efficacy of expressive writing versus positive writing in different populations: systematic review and meta-analysis Lai J, Song H, Wang Y, et al. Nursing Open, 2023.
- Expressive writing and positive writing for participants with mood disorders: an online randomized controlled trial Baikie KA, Geerligs L, Wilhelm K. Journal of Affective Disorders, 2012.