Why Finding Joy in Your Life Matters
Joy is not a luxury. It’s not extra. It’s something we need to survive, especially when life feels heavy or out of control. I’ve worked with people of all ages who struggle with anxiety, depression, trauma, and burnout. One thing I’ve noticed is this: when people stop looking for joy, they start to lose their sense of meaning.
Joy is different from happiness. Happiness can depend on a situation. A new job, a compliment, a clean bill of health. Joy is something deeper. It’s a felt sense of being alive. It’s laughter over coffee, the warmth of your dog sitting on your feet, or music that makes you feel like yourself again.
The research backs this up. People who report higher levels of joy tend to have better physical health and stronger immune systems (Pressman & Cohen, 2005). They’re more likely to bounce back after setbacks. They also tend to have more satisfying relationships. And they don’t just feel better. They function better.
Here’s why joy matters.
Joy lowers stress
When we feel joy, even for a moment, the body responds. It shifts out of threat mode. Our heart rate slows. Breathing deepens. Cortisol, the stress hormone, goes down. Over time, this can protect us from burnout, high blood pressure, and anxiety (Steptoe et al., 2005).
A two-minute moment of joy a day makes a difference. You don’t need a vacation. You need access. That might be a playlist, a walk outside, or calling someone who makes you laugh.
Joy reminds you that you’re more than your problems
When you’re struggling with mental health, it’s easy to get stuck in what’s wrong. Symptoms can take over your life. That’s real. But joy reminds you there’s more to you than what hurts. It builds perspective. It helps you remember who you were before the anxiety or grief or trauma took over. And it helps you stay connected to the parts of yourself that still work.
People with depression who engage in positive experiences, even if they don’t feel like it, often report less rumination and more emotional flexibility (Sin & Lyubomirsky, 2009). That’s not fake it till you make it. That’s practice. And practice leads to change.
Joy gives the nervous system a break
Your nervous system needs breaks. Especially if you’ve lived through trauma. Finding joy on purpose can help your body learn it’s safe again. It’s not about pretending everything is fine. It’s about letting your brain and body feel something other than danger.
This is especially true if you’ve been in survival mode. Joy gives your system new information. That’s how healing begins.
Joy helps you stay present
Joy lives in the now. It pulls you out of yesterday and away from what might go wrong tomorrow. Joy is not about escape. It’s about return. You return to the moment. You feel your breath. You feel your body. You feel like yourself again.
That presence can make all the difference. It strengthens attention, reduces racing thoughts, and supports long-term mental health. Mindfulness research shows that joy and awareness often go hand in hand (Kabat-Zinn, 1990). And that awareness helps us respond instead of react.
How to find more joy each day
Joy is a skill. You don’t wait for it. You build it. That can feel hard, especially when you’re hurting. But it doesn’t have to be big. Start small.
Try this. Write down three things that brought you joy today. Not gratitude. Joy. Something that made you smile or exhale or feel light for even a second.
Then notice how your body feels when you remember it.
You can also try adding a “joy rep” to your day. That’s one small moment you choose on purpose. Pet the dog. Water the plants. Put your phone away and sit in the sun. Whatever helps you feel more like yourself.
Over time, your body learns from this. Your brain rewires. You don’t just survive. You start to live again.
Final thoughts
Joy is not just something nice to have. It’s part of what helps us heal. It supports your mood, your health, and your ability to keep going. Especially when things are hard. Especially when nothing else makes sense.
You don’t have to feel joyful all the time. That’s not the point. But you deserve access to it. Even if it’s messy. Even if it’s brief.
And if joy feels far away right now, start by being open to the idea that it’s still possible. That’s where the work begins.
References
Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
Pressman, S. D., & Cohen, S. (2005). Does positive affect influence health? Psychological Bulletin, 131(6), 925–971. https://doi.org/10.1037/0033-2909.131.6.925
Sin, N. L., & Lyubomirsky, S. (2009). Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: A practice-friendly meta-analysis. Journal of Clinical Psychology, 65(5), 467–487. https://doi.org/10.1002/jclp.20593