7 Small Ways to Find More Joy, Even in Stressful Times

It seems like everyone is in their overwhelmed era these days, with good reason. There's a lot going on in the world, not to mention what you might be dealing with in your personal life.  

If you're struggling to find things to be excited or happy about, there are a few techniques that can help. And if you feel guilty at just the thought of experiencing joy when so many people are suffering (understandable), we've got you. Here’s why cultivating joy is still important.

Why joy matters

It may seem like second nature to be cynical or stressed out, but continuously feeling that way isn’t great for your health. Cynicism can worsen your mood, burn you out or make you more likely to rely on unhealthy coping mechanisms (like drinking alcohol). Chronic stress contributes to a whole host of health issues, including heart disease, migraines and gut discomfort.

One way to counter those negative emotions? Joy. Some psychologists and mindfulness teachers distinguish joy from happiness, saying that joy is something deeper and longer-lasting that can be cultivated, whereas happiness can be more elusive or fleeting. Joy is also rooted in living a life that feels meaningful and is full of connections to other people.

We’re not saying you should go all toxic positivity and “no bad vibes” on everyone. It isn’t possible to completely rid yourself of negative emotions or always feel like an optimist. All those uncomfortable emotions serve a purpose, too.

“Finding joy isn’t about dissociating from all your difficulties and the bad things in the world,” says Anne Browning, PhD, chief well-being officer and associate dean for well-being at the University of Washington School of Medicine. “It’s about finding balance so you can sustain yourself. It’s about giving yourself permission to set your burdens down, recover, and then pick them up again.”  

So if you’re one of those people who tends to feel guilty for experiencing any joy when others are suffering, remind yourself that it’s an important part of your health and well-being — and it doesn’t mean you don’t care.  

7 ways to cultivate joy

Use these strategies to add a little more joy to your life. During difficult times, especially, it’s important to find small ways to make life more enjoyable.  

Be intentional

Being inundated by bad news can make you feel helpless. It can also suck your joy away. While you can’t control all of your emotions and feelings (you aren’t a robot), you can choose to recognize what you’re feeling and shift it toward something more joyful rather than getting trapped in a downward spiral.  

“There’s a sense that you’re always passive and emotions just hit you based on what’s happening around you, but that makes you forget that you can author your own emotional state,” Browning says.  

Spark laughter

Laughter is truly medicine. Rather than doomscrolling, use your phone to look up a funny cat video or a clip of your favorite comedian. Even if you’re not in much of a laughing mood, you might find that changes once you’ve started watching something humorous.

Get outside

Being in nature has physical and mental health benefits, and it’s particularly helpful for relieving stress. You don’t need to go for a hike in the backcountry to get these benefits, either (though that’s cool if you’re into it). Just get outside for a 10-minute walk, sit in the sun for a few minutes, or step out barefoot onto some grass and ground yourself. Even sitting near a window while you work from home can make a difference.

Reset your nervous system

When you’re stressed more often than not, your body pays the price with things like headaches, backaches, heart palpitations and an upset stomach. If you’re regularly feeling overwhelmed and unwell, it’s time to take a break.

“There’s a lot of stimuli right now setting off our nervous system, things like news and emails, and it’s easy to get overstimulated,” Browning says. “Take small moments in the day where you allow your nervous system to calm down.”

Maybe you make a cup of tea, cuddle with your dog or call a friend for a quick chat. The idea is to do something that helps you feel less anxious and also brings a little bit of joy, as opposed to, you know, folding laundry or something. Unless that does bring joy — no judgment here.

Plan something fun

Feel like you don’t have much to look forward to? Make something to look forward to. Schedule date night with your partner or a dinner date with your bestie, or schedule that weekend activity you’ve been wanting to try out.  

“Anticipating something good to come impacts your mood and how you move through your day,” says Browning.  

Try something new

Doing new things is good for your brain. Plus, if you’re doing something like learning a new skill or hobby, it could be something that ends up bringing unexpected joy.

“Try some new things to break routine; there’s a lot of positivity in novelty,” Browning says. “Instead of taking the same walk, go somewhere else, let your brain wander, and be curious about new things.”

Seek support  

Just like recognizing when you might need to add a little more joy to your life, it’s also important to recognize when you need help doing so. Maybe this means calling on a friend or family member, or maybe it means getting help from a trained mental health specialist.  

The point is, you aren’t on this journey alone.

“A big part of resilience coping is cultivating connections to others,” Browning says.