I once read, I don't now recall where, about somebody who tried various "journal what you appreciate about your life" strategies, and found they only made them feel worse, because of feeling bad about feeling bad about feeling duty-bound to appreciate things. And then someone suggested a new strategy: every day, write down one thing that you don't like about your life; and that worked better for them, because what they needed to be able to appreciate the good things in their life was to feel like they were allowed to acknowledge that there were bad things as well.