How can you find joy (or at least peace) in difficult times?

Life has its ups and downs, but it helps to find meaning and change routines.

An older adult patient once told me, “There are good decades and bad decades.” I remember the shock when I heard this - the patient was referring to his relationship with his wife. For many of us, 10 years seems like a very long time of struggle. How do we find joy when we have difficulties—or at least make our struggles bearable?

Loss of joy can be a sign of a mental health problem - or it can be a normal reaction

Life has its ups and downs, but sometimes challenging events occur all at once. When our world is turned upside down, it is normal to feel a lack of joy. Health problems, losses, separations, housing problems, natural disasters – the list of serious stressors and traumatic events is long. Most adults will experience several major traumas and losses throughout their lives. The loss of joy in these contexts is a natural part of the human experience.

However, for some people, the lack of joy persists or occurs out of the blue. This can occur with a mood disorder such as depression. The inability to feel pleasure (also known as anhedonia) is even part of the diagnostic criteria for depression and is quite common. Approximately 8% of adults in the United States will experience depression in a given year, and approximately 20% will experience a depressive episode during their lifetime. Loss of joy can also be associated with other mental illnesses, including psychotic illnesses and dementia. Certain medications, including (paradoxically) those used to treat depression, can also cause emotional numbing and loss of joy.

What is the difference between joy and happiness?

Joy and happiness are often used interchangeably. However, technically speaking, happiness refers to the pleasant feelings (emotions) that result from a situation, experience, or objects, while joy is a state of mind that can be found even during times of sadness or uncertainty. So we can work to cultivate joy regardless of our circumstances. Winning the lottery can trigger (short-term) happiness; Spending time doing meaningful activities can lead to long-term happiness.

Joy and feel-good neurotransmitters

Although the neurobiology of joy is complex, there are a few neurotransmitters that excel in promoting positive feelings: dopamine, serotonin, oxytocin, and endorphins. The good news is that many changes in our lives can increase these neurotransmitter levels. For example, running can produce a “runner’s high”; Spending time with a baby releases oxytocin, the “cuddle hormone,” which makes you feel connected.

The effects of neurotransmitters on the body are wide-ranging, from relaxing your muscles to speeding up your heart rate, but they can lead to a final common way to promote positive feelings. Whether it's finding meaning or enjoying supportive relationships, the mind and body benefits are far-reaching.

How do you increase joy?

During difficult times, it's twice as important to change your routine so you can experience joy. Here are some ideas, although it may take some trial and error to find what works best for you:

• Führen Sie regelmäßige aerobe körperliche Aktivität durch. Stellen Sie sich körperliche Aktivität als Freisetzung eines Schaumbads von Neurotransmittern vor – und ihre Wirkung hält noch lange an, nachdem die Übung vorbei ist.
• Widme dich anderen. Aktivitäten wie Freiwilligenarbeit bereiten mehr Freude als die Konzentration auf sich selbst.
• Verbinde dich mit deiner spirituellen Seite. Wenn wir uns mit etwas verbinden, das größer ist als wir selbst, entwickeln wir Gefühle der Dankbarkeit, des Mitgefühls und des Friedens. Meditation ist eine wirkungsvolle Methode, um Gehirnwege zu modifizieren, um die Freude zu steigern.
• Entdecken Sie etwas Neues. Als Menschen sind wir fest verdrahtet, um Freude zu empfinden, wenn wir Neues erleben. Die Entwicklung einer neuen Beschäftigung kann uns helfen, unsere Energie neu zu fokussieren.
• Erlaube dir, dir ein paar Momente des Vergnügens zu gönnen, besonders wenn du dich niedergeschlagen fühlst. Sie können den Joy Generator von NPR für einen Vorgeschmack ausprobieren.
• Achten Sie auf das Gute. Eine freudige Denkweise kann entwickelt werden, erfordert aber Übung. Die Drei-gute-Dinge-Übung hilft Ihnen, den Tag über nach den positiven Dingen Ausschau zu halten.
• Umgekehrt Negativität begrenzen. Ob es sich um geschwätzige Kollegen, eine giftige Beziehung zu einem Familienmitglied oder einen sich beschwerenden Freund handelt, es beeinflusst uns direkt, Zeit mit einer negativen Denkweise zu verbringen. Es ist in Ordnung, Grenzen zu setzen.
• Konzentrieren Sie Ihre Bemühungen auf das, was Ihrem Leben Sinn verleiht (und konzentrieren Sie sich nicht auf Geld).
• Fragen Sie Ihren Arzt, ob Ihre Medikamente Ihre Fähigkeit, Freude zu erleben, beeinträchtigen können, insbesondere wenn Sie Antidepressiva einnehmen.

Surprising Benefits of Joy

No matter the changes you make to your mindset or daily routine, increasing your ability to find joy can provide long-lasting health benefits. Your immune system can be boosted by your mental state (immune cells even have receptors for neurotransmitters). Interventions to increase joy can also reduce stress hormones, reduce pain, and relieve depression. Finally, finding joy can help you live longer.