There are moments in a person's life when a feeling of gratification and contentment arises. You feel more confident and have an internal feeling that says, "everything is good." Some describe it as a spiritual experience, while others find it when helping someone else. The truth is joy can happen at any time and for different reasons.
The American Psychological Association (APA) defines joy as,
"A feeling of extreme gladness, delight, or exaltation of the spirit arising from a sense of well-being or satisfaction."
APA also states there is passive and active joy. Passive joy is felt internally and not shared with others. Active joy occurs with more intensity and makes you want to tell others how you feel.
Joy vs. Happiness
Joy, a feeling, makes you feel like you have a purpose and that you are right where you are supposed to be at that moment. Joy is often confused with happiness, an emotion. Happiness occurs when events or situations give you pleasure. External sources temporarily boost the chemicals in the brain associated with pleasure, causing you to feel happy.
Examples of external sources include receiving a compliment from your crush, reaching a major milestone, receiving a gift you've always wanted, or winning a competition. Happiness is typically something based on your efforts to achieve it. Fortunately, you can achieve joy, too.
If it has been a while since you felt joy, that's okay. It is never too late to start finding ways to rediscover those "everything is good" moments. Below are simple things you can do daily to experience more joyful moments.
Engage in Self-Care
It is tough to feel joy when you have untreated physical or mental health issues. Your thoughts will naturally focus on what is ailing you, not on the people, places, or things that can bring you joy. Participating in self-care activities helps you attain overall well-being so you can be open to positive experiences.
Researchers define self-care as specific steps you take to reach and maintain optimal health. They claim this happens when you have self-control, become aware of your mental and physical needs, and rely on yourself to meet them. For example, suppose you have symptoms of depression or anxiety. In that case, self-care involves making yourself a priority and making an appointment with a doctor, psychiatrist, or mental health counselor to figure out why and how to overcome it.
You may be so busy with work, home, and social responsibilities that you don't even realize you aren't taking care of yourself. If any of the following apply to your life, you can benefit from self-care:
You get less than seven hours of uninterrupted, quality sleep each night
You rarely exercise because you are too tired by the time you get home
You eat unhealthy foods more than you should because it is easier and more convenient
You haven't been to the doctor in months or years, although you have medical issues
You can't remember the last time you felt relaxed or calm
You use food, drugs, alcohol, or some other form of pleasure to cope with emotions
You can start self-care right now by listening to your body and giving it what it needs.
Find a Passion Project
Passion projects are activities you do for no reason other than enjoying them. It is something you can invest a small amount of time in each day. It makes you feel happy, and over time, those small moments will lead to an overall feeling of joy. It can also help you explore your creative side and grow in a new area.
To find your passion, make a list of everything that interests you. As you work through the list, the ones that offer you enjoyment will become apparent. If you want to try blogging, photography, traveling, animal rescues, baking, or bug collecting, go for it if it makes you happy.
Learn to Let it Go
Most people have something they've been holding on to emotionally, something from the past that negatively impacted their lives. While it seems easy for some people to let it go, others find it challenging, leaving them feeling stuck or trapped. They may develop addictions to cope with a lack of control over their lives. It doesn't have to be this way, though.
You can overcome the emotions attached to past mistakes, traumas, and tragedies with the help of licensed mental health counselors. They use techniques like cognitive behavioral therapy, and you may start to feel positive changes in just a few weeks.
Create Laughing Opportunities
Laughter is healing. Each time you laugh, endorphins are released into the brain's reward center, making you feel good. Laughing with others in social settings releases a higher number of endorphins, plus makes you feel like you belong.
A lack of endorphins has been connected to depression, fibromyalgia, chronic headaches, and other physical and mental health problems. You must agree it is hard to feel bad or have negative thoughts when you laugh.
Laughing opportunities include watching comedies, reading jokes, attending comedy shows, or playing games with friends.
Spend Time Outside
If your first thoughts on spending time outdoors are that you must be exercising, you are wrong unless you enjoy exercising. Research says spending 120 minutes in nature each week leads to good health and overall well-being. Those that spent 200 to 300 minutes in nature weekly saw even more significant improvements.
That's two hours minimum each week, a very small amount of time if you think about how many hours we spend doing everything else. Start today by spending at least fifteen minutes in the sun.
Final Tip
The list of ideas for discovering joy in everyday life is long and ever-changing. The key to success is your commitment to the journey. Never stop reminding yourself that you deserve to feel joy, it is attainable, and help is always available. Call today for a consultation with a licensed therapist who can help you get started.