In times of uncertainty, stress, or heartbreak, joy and appreciation can feel like distant luxuries—or even indulgent. When there’s so much suffering in the world and in our own lives, how can we possibly make space for gratitude or delight?
But what if joy isn’t a luxury at all?
What if it’s a necessity—a way to stay grounded, connected, and whole?
Neuroscience tells us that our brains are wired to focus on what’s wrong. It’s a survival mechanism that helped our ancestors stay alert to danger. But in today’s world—where we are constantly exposed to news of hardship, cruelty, and chaos—this negativity bias can feel especially heavy. We’re not just noticing threats to our safety—we’re absorbing the suffering of our communities and the wider world.
This can leave us feeling overwhelmed, depleted, and frozen.
And yet, even in the midst of all this, moments of goodness still exist.
Tuning in to small, quiet moments of joy isn’t about turning away from the truth of what’s hard. It’s about balancing our perspective—so we can stay rooted in what gives us strength. When we notice what’s life-giving, even briefly, we create space for restoration, clarity, and connection. We remind ourselves that beauty and kindness still exist, and that our nervous systems are allowed to settle.
This is how joy becomes a practice of care—one that supports our own well-being and helps us show up with more presence and compassion for others.
Practices like mindfulness, gratitude, and self-compassion help us gently shift this balance. Gratitude, in particular, can help us notice and name what’s good—even when it’s small. It turns fleeting moments into lasting impressions, and reminds us that delight can be a quiet form of resilience.
Joy and appreciation are not forms of denial.
They are acts of resilience.
They reconnect us to what matters.
They help us remember that beauty and goodness still exist—and that we are allowed to feel them.
This is not about pretending everything is okay. It’s about remembering that you are still here—and that your well-being matters.
Forms of joy exist all around us.
Forms of joy exist all around us.
Excerpted from an article by Kelly McGonigal, Ph.D., Stanford University
- Joy of pleasures—enjoying a delicious meal, listening to music
- Joy of purpose—how it feels to contribute, work hard, learn, and grow
- Joy of being connected to something bigger than yourself, be it nature, family, or faith
- Joy of wonder—being curious, experiencing new things, and feeling awe or surprise
- Joy of being acknowledged and appreciated by others—sensing what you have to offer, and knowing that you matter
- Joy of being your best self—how good it feels to use your strengths in service of something you care about, or to express your most deeply held values
- Joy of having your needs met—being helped, listened to, or held in a comforting embrace
- Joy of laughter—especially shared laughter when everything seems to be falling apart
Writing Prompt: The Joy That Carries You
Think of a moment—recent or long ago—when joy helped you keep going.
What was happening?
How did that joy support you, even if just a little?
What might it mean to return to that memory or feeling when things are hard?
Even fleeting joy can be a steadying force. Let it remind you of your inner strength.
Writing Prompt: The Joy You Might Miss
Joy often shows up in subtle ways.
- Is there a kind of joy in your life right now that you sometimes overlook?
- What would it be like to give that joy more space or attention?
Even the smallest spark of joy can reconnect you to what matters most.
Practice: Sense and Savor Walk
— This practice is from Drs. Kristin Neff & Chris Germer, Mindful Self-Compassion Program
The goal of the walk is to notice as many pleasurable things as possible, slowly, one after another.
- How many happy, beautiful, or inspiring things can you notice while you’re walking?
- When you find something delightful or pleasant, let yourself go into it. Really enjoy it.
- When you’re ready to discover something new, let it go and wait for the next moment of pleasure or delight.
Take your time. Let yourself enjoy.
Practice: How to Awaken Joy
Cultivate more joy in your life with this beautiful, grounding practice led by meditation teacher and author Spring Washam.
Closing Reflection
Joy doesn’t ask us to ignore the pain of the world or bypass our own struggles. It asks us to stay open to all of life—to beauty, connection, surprise, and meaning, even when things are hard.
Let yourself notice what brings lightness to your heart. Give yourself permission to savor what’s good.
Because your joy matters.
And it’s part of how we stay whole.
