Joy is one of life’s most valuable gifts, but it can feel difficult to find during challenging times or periods of mental health struggles. While it may seem like joy is out of reach, the truth is that it often hides in places we forget to look. This guide explores how to hold onto joy by breaking it into manageable and practical steps.
Reframe what Joy Means to You
The first step in holding onto joy is redefining what it means to you. Joy doesn’t have to be grand or overwhelming. It can be subtle, a feeling of gratitude, a moment of peace, or a connection with something you love.
When you’re struggling, try to find joy in small things. A soft blanket, the sound of birds, or a phone call with a loved one can remind you that joy isn’t gone; it’s just quieter.
Maintain a Routine or Ritual
Routines create structure, and structure provides stability. Start your day with a grounding ritual, like journaling, stretching, meditation, or drinking your favorite beverage. These acts can anchor you, giving you a sense of control and familiarity when the world feels chaotic.
Stay within Community
Isolation can deepen the feeling of despair, but connection can create sparks of joy. Call a friend, join a group, or share a moment of laughter with a loved one. If you can’t find joy within, sometimes borrowing it from others can remind you of its existence.
Celebrate Small Wins
When joy feels distant, focus on the small victories. Did you get out of bed today? That’s a win. Did you eat something nourishing or take a shower? Celebrate it. Acknowledging these acts of care helps rebuild your confidence and reminds you that even small efforts matter.
Practice Gratitude
Gratitude doesn’t erase challenges, but it can help you shift your perspective. At the end of each day, write down three things you’re grateful for—even if they’re tiny. Over time, this practice trains your mind to notice moments of joy that might otherwise pass you by.
Move Your Body
Joy often resides in movement. Physical activity, whether it’s stretching, dancing, or walking, releases endorphins that improve mood. Even small movements can shift your energy and help you reconnect with your body and surroundings.
Be Gentle with Yourself
Finally, allow yourself to feel what you’re feeling without judgment. Joy doesn’t have to erase sadness or anxiety—it can exist alongside them. On hard days, remind yourself that it’s okay to be human, and finding joy is a journey, not a destination.
Holding onto joy during hard times is less about chasing happiness and more about creating space for it to show up. Even in darkness, joy can be found in the smallest glimmers of light—if we allow ourselves to notice them.
