How to add more joy to overcome anxiety, depression and other challenges
Depression, anxiety, chronic health issues, and life challenges can drain happiness and satisfaction from life. We can take small steps to put joy back in life.
Many of us believe that it’s the big accomplishments or celebrations that bring the most joy in life. We think, “if I can just graduate, get promoted, go on that vacation or be in that relationship, then I’ll be happy.” But what if it’s the little moments that truly add up to a meaningful, joyful life?
Smaller doses of daily joy can add up to more happiness and satisfaction in life than milestone moments.
If you’re dealing with chronic stress, depression, severe anxiety, physical illness or major mental health issues, it can be tempting to focus on ‘getting over it.’ But sometimes, no matter how hard we try, those difficult things don’t go away quickly. A cancer diagnosis or the grief of losing a loved one can stick around for a while.
That’s why it’s essential to care for yourself during difficult experiences rather than waiting for a certain outcome or celebration. You can do this by seeking small bits of happiness each day.
When you frequently practice activities you enjoy, such as running, journaling or gardening, you will start to experience the world different. By consistently adding small amounts of joy for weeks or months, it will positively shape your quality of life.
Small bits of joy over time can change how you interact with life. In a real sense, these small “joy injections” can help determine whether you view seasons of your life as a happy or stressful time.
As you seek more joyful experiences, you will likely have more of them.
While adding joy everyday won’t necessarily make the challenges of life disappear, it will make your life richer.
How to Reduce anxiety and find what brings you joy
The following exercises can help you find more joy in your daily life:
Start by writing a list of five to 10 things that make you happy. This could be puppies, nature, reading, etc.
Once you have a list of those things, turn each one into an activity. It could be going on a walk in nature, taking up a new hobby, reading that book that has been sitting on the shelf, or connecting with friends.
Then, try to do one to two of those activities every day. The amount of time doesn’t matter so much as your intentionality to do something daily.
Don’t overthink it! Your activities don’t have to be perfect. If something doesn’t bring you joy, note that. Try something outside your comfort zone. Take small risks and focus more on getting something done in service of joy. 80% is perfect!
Be curious. Notice how you feel as you start to engage in these activities. If you missed a day, try to reflect – without judgement – on why. Be gentle with yourself as you are establishing these new joy routines and treat each activity as an experiment.
If you are intentional about creating these experiences, you will add more joy to your life. It’s important to appreciate life on a daily basis. Those who have had near-death or life-altering experiences know it’s important to experience each day to the fullest. Tomorrow is not guaranteed, but we can control what happens today.
Life isn’t infinite. It’s important to not wait for a magical moment to feel “complete” or “fulfilled”. It’s important to live life and gather joy along the way.
If you are experiencing thoughts of suicide or self-harm, there is help available.
For immediate access to routine or crisis services if you live in Georgia, please call the Georgia Crisis and Access Line (GCAL) at 1-800-715-4225. GCAL is available 24 hours a day, 7 days a week and 365 days a year to help you or someone you care for in a crisis.
If you are located elsewhere in the United States, the National Suicide Prevention Lifeline is a United States-based provides 24/7 service via a toll-free hotline with the number 1-800-273-8255 (TALK). It is available to anyone in suicidal crisis or emotional distress.
Persistent feelings of depression and anxiety may need the help of a skilled therapist. If you would like to know more about how to live and work better, I would love to speak with you! Offering the best depression and anxiety counseling through telehealth in Georgia, White Pine Therapy specializes in depression, anxiety, grief, trauma, chronic illness, and life transitions. Call or email today to setup your free 30-minute consultation!
