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"><a href="https://www.jcthplus.org/article/the-power-of-gratitude-part-1" target="_self">上文</a>講到如果我們遇到很值得感恩的事，很值得我們牢牢記住，因為這並不是必然的。不過要做到感恩並不容易，畢竟我們有機會遇到大大小小不如意的事，很真實地未必時刻可以懷著感恩的心。但我們可以學習，如何不被不如意的事情，阻礙我們感受生活仍有其他美好的部分，以下將會分享不同實踐感恩的方法，希望能為你帶來一點點啟發。</p><h2 style="text-align: justify;"><strong>一人一self-care: 寫下三件感激自己的事</strong></h2><p><a href="https://www.instagram.com/reel/DH3Y-i9viAp/" target="_self"></a></p><p xmlns="http://www.w3.org/1999/xhtml" style="text-align: justify;"><a href="https://www.instagram.com/reel/DH3Y-i9viAp/" target="_self"></a></p><p style="text-align: justify;"><a href="https://www.instagram.com/reel/DH3Y-i9viAp/" target="_self"><img xmlns="http://www.w3.org/1999/xhtml" src="/wp-content/uploads/2025/09/12202805/voxpop-scaled.webp" style="width: 100%; max-width: 470px; height: auto; max-height: 586px;margin:auto" alt=""></a></p><p style="text-align: justify;">在《一人一self-care》影片系列中，有位理工大學的同學分享，她會寫日記，每日寫下三件感激自己的事，她亦有將這個方法推介給曾經歷情緒低谷的室友。</p><p style="text-align: justify;"><strong>「每次寫日記，寫低三件感激自己嘅事，例如今日令自己嘅心情過得好好、鍾意今日自己做嘅某件事；一啲好細微嘅事，係因為寫咗出嚟，先知道自己感激呢樣嘢。」 </strong></p><p style="text-align: justify;">因為寫下來，所以更記得。同學提到寫日記，可以為自己留下一個紀錄，而且只有自己看到寫的內容，更加有安全感。當花少少時間寫下來，整理每日經歷過感恩的事，已經是一個好好滋養心靈的self-care方法。</p><h2 style="text-align: justify;"><strong>宋慧喬透過寫感恩日記走過低谷</strong></h2><p style="text-align: center;"><img src="/wp-content/uploads/2025/09/12202806/youquizontheblock.webp" style="text-align: start;" alt="">（相片來源：Instagram/ @youquizontheblock）</p><p style="text-align: justify;">韓星宋慧喬亦養成寫感恩日記的習慣。她在一個訪問分享，原來六年前離婚後開始不懂得如何愛自己，有位戲劇前輩就跟她說：「慧喬，你試下早上醒來後，寫下今天要如何度過一天，抱持怎樣的想法跟心情。睡前，寫下今天10件感恩的事情。」她起初嘗試跟著做，但發覺對她來說很難，之後再找前輩請教，前輩再說：「<strong>很多事情都可以感恩啊</strong>，今天天氣很好，今天拍攝很順利等等，<strong>最重要時你要懂得把自己放在第一位，要愛自己，才能給身旁的人更多的愛！</strong>」之後她發現留意多些生活上細微的事，感恩沒有這麼難，並持續了這個習慣五年，亦令她走過人生低谷失意的時候。</p><h2 style="text-align: justify;"><strong>實踐方法一：寫感恩日記</strong></h2><p style="text-align: justify;"><strong>感恩日記(Gratitude Journal)，就是一種透過寫低每天感恩的事情來促進心理健康的練習。</strong>有<a href="https://psycnet.apa.org/fulltext/2015-51749-001.pdf?auth_token=71640b6dd16b2027e808e04af38da929e9365c17" target="_self">綜合分析研究</a> (meta-analysis) 收集了32個感恩介入實驗，涵蓋395至1755名參與者，普遍研究要求參與者一星期寫1至3次感恩日記，每次列出3至5項感恩的事，持續二至十星期不等，發現<strong>寫感恩日記能顯著提升整體幸福感，對提升心理福祉有正向效果。</strong>不過，亦有<a href="https://link.springer.com/article/10.1007/s10902-020-00236-6" target="_self">綜合分析研究</a>指出，感恩練習雖然對減少憂鬱和焦慮有幫助，但幅度不大，並不能取代心理治療。</p><p style="text-align: justify;"><strong>感恩日記不在乎文字的多寡，而是具體寫出你感恩的感受時，專注力放在幸福感上，能幫助我們覺察身邊的美好，也提醒我們一整天裡即使有遇到困難的時候，也有值得感恩的事情。</strong>正向心理學家Emmons及McCullough最先做有關<a href="https://psycnet.apa.org/doi/10.1037/0022-3514.84.2.377" target="_self">感恩的研究</a>，他們將192位大學生隨機分成三組，一是記錄他們覺得感恩的事，二是記低一些令他們煩惱的事，三是寫下平日發生的普通事，<strong>維持十星期之後發現，記錄感恩事情的那一組同學生活滿足感顯著較高。</strong>他們讓參與實驗的人<strong>每星期寫3次感恩日記，每次寫下5項令自己感恩的事</strong>，鼓勵你也想一想今天由早到晚有甚麼值得感恩的事，大小事也可以！也可以在心導遊＋平台寫上你的<a href="https://www.jcthplus.org/exercise/everyday-gratitude-journal/start" target="_self">感恩日記</a>，讓感恩成為你的日常。</p><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12202800/self-care_habit-scaled.webp" alt="" style="width: 100%; max-width: 296px; height: auto; max-height: 230px;"></p><p style="text-align: justify;"><strong>今天我很感恩的五件事：</strong></p><p style="text-align: justify;"><br></p><p style="text-align: justify;">1 ________________________________________</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">2 ________________________________________</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">3 ________________________________________</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">4 ________________________________________</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">5 ________________________________________</p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12202751/practising_gratitude.webp" alt=""></p><p style="text-align: justify;"><strong>感恩是面對生活的態度，並不是有宗教信仰的才感恩，是每個人都可以實踐的。而培養感恩的態度，不是叫大家在逆境低谷中對所有事保持感恩，而是嘗試學習如何不被患難阻礙我們感受生活中仍有其他美好的部分。</strong>相信大家都有經歷生活中不太好嘅日子，我也不例外。但我發現，在經歷艱難時，身邊仍有愛我的人、關心我的人、甚至有比我更相信自己的人......這都不是必然的，已經令我很感恩。</p><p style="text-align: justify;">當感恩成為我們的日常，在面對逆境時數算過去有的恩典，翻開感恩日記真誠記下的點滴，或許也能陪伴我們渡過不容易的日子。至於有甚麼值得感恩呢？其實<strong>能感動到每個人的瞬間也不同，要自己敏銳，細心留意生活中細微的事物，而且幸福的感覺是要儲的，好似儲錢在錢罌那樣，積少成多，你就會感受到感恩的力量其實可以很有份量。</strong></p><p style="text-align: justify;">未有感動寫下來的，不要緊也不要勉強，待你認為有值得感恩的小確幸出現時，鼓勵你再寫下來。<strong>相信他日揭起感恩日記，你會感激自己曾記下這些微小但寶貴的時刻，足以令你回味，甚或以往種種感恩的確據，能夠令你願意繼續相信，生活中總有一些小確幸尚待我們發掘，幸福一直在身邊，視乎我們是否用感恩的態度去細味生活。</strong></p><h2 style="text-align: justify;"><strong>實踐方法二：寫感謝信</strong></h2><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12202750/gratitude-letter.webp" style="text-align: start;" alt=""></p><p style="text-align: justify;"><strong>在你的人生中，有沒有一位你一直很想答謝的人？當你想起了這個人，你有甚麼說話想跟他/她說？<a href="https://link.springer.com/article/10.1007/s10902-020-00236-6" target="_self">綜合分析研究</a>發現，在不同的感恩方式當中，直接向他人表達感恩，例如寫感謝信、當面道謝，對提升幸福感最為顯著。</strong></p><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12202801/sending_message.webp" alt="" style="width: 100%; max-width: 274px; height: auto; max-height: 286px;margin:auto"></p><p style="text-align: justify;">還記得上文問大家有沒有在地下鐵碰著他/她的經驗嗎？碰見了，你覺得是偶然，還是奇蹟？我仍會選擇相信這不是偶然、不是必然。因為很感恩有那次在地鐵遇見朋友的經歷，我跟朋友離別時合照了一張，好好記錄低這次難得的相遇。我也把那張合照WhatsApp給他，再次開展對話，讓我更珍惜每次相遇也不是必然。盼望我們都不需要去等待有奇蹟發生的一日，因為我們也可以去創造奇蹟，現在你心裡想起哪個很感激的人？<strong style="">如果不習慣寫感謝信、當面道謝的話，也可以嘗試給他/她一個信息，將你的感恩之情告訴他/她！</strong></p><p style="text-align: justify;">本文跟大家探索了感恩帶給我們的力量，也提供了不同感恩的方法，若想了解更多，可以進入心導遊＋的<a href="https://www.jcthplus.org/course/daily-self-care/gratitude/why-gratitude/" target="_self">自我照顧日常 - 留意身邊美好事物</a>，當中也有<a href="https://www.jcthplus.org/exercise/10-fingers-gratitude-practice/start" target="_self">十指感恩練習</a>。願我們都能找到生命中值得感恩的人、事、物，最後非常感恩你看到這裡，我們下次再見！</p><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12211416/sticker_love-copy.gif" alt="" style="width: 100%; max-width: 250px; height: auto; max-height: 250px;margin:auto"></p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><strong>參考資料：</strong></p><p class="apa" style="text-align: justify;">Cregg, D. R., & Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. <em style="">Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being</em>, 22(1), 413–445. <a href="https://doi.org/10.1007/s10902-020-00236-6" target="_self" style="">https://doi.org/10.1007/s10902-020-00236-6</a></p><p class="apa" style="text-align: justify;">Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., Quinn, A., Hook, J. N., Van Tongeren, D. R., Griffin, B. J., & Worthington, E. L. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. <em>Journal of Counseling Psychology</em>, 63(1), 20–31. <a href="https://doi.org/10.1037/cou0000107" target="_self">https://doi.org/10.1037/cou0000107</a></p><p class="apa" style="text-align: justify; ">Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. <em style="">Journal of Personality and Social Psychology</em>, 84(2), 377–389. <a href="https://doi.org/10.1037/0022-3514.84.2.377" target="_self" style="">https://doi.org/10.1037/0022-3514.84.2.377</a></p> </div> <div class="flex flex-row flex-wrap justify-start my-6 gap-3 mt-5 overflow-x-scroll no-scrollbar"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">從社會看心理健康</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">人際關係</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理健康 101</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">靜觀</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">微觀心理學</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理治療</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">自我探索</div> </div> <div class="bg-primary-lightest rounded-3xl p-6 flex flex-row"> <img src="/wp-content/uploads/2022/07/33_Kind_To_Others-96x96.png" class="h-12 w-12 sm:h-16 sm:w-16 rounded-full mr-4 md:mr-8 flex-shrink-0" alt="author profile pic"> <div class="flex-grow"> <p class="text-primary-dark text-base font-medium">Kammily Cheung</p> <p class="text-primary-dark text-sm mt-2">「賽馬會心導遊+計劃」心理健康推廣主任</p> </div> </div> </div> <div class="hidden lg:flex relative w-88 flex-shrink-0 flex-col justify-start"> <div class="sticky top-20 flex flex-col items-stretch pl-16 xl:pl-24 pt-8 overflow-visible"> <div class="w-full h-44 overflow-hidden"> <img class="w-32 h-auto mx-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="w-full bg-avatar-light rounded-xl flex flex-col p-5 items-center shadow"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13 text-center">一站式心理自療平台，紓解情緒，照顧心理健康</p> <a href="/register" class="auth-url bg-primary w-full rounded-full text-white font-bold h-8 flex items-center justify-center px-5 mt-3 hover:bg-primary-dark">開始旅程</a> </div> <div class="flex flex-row items-center justify-center space-x-4 mt-7"> <button class="rounded-full w-8 h-8 flex items-center justify-center border" :class="is_favorited ? 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