When life is hard … How to find a ray of joy

There are ups and downs in everyone’s life. How can we feel joy when we are going through difficult times? At least, how can you survive those difficulties? Harvard Health Publishing, a health media run by Harvard Medical School in the United States, introduced the difference between joy and happiness and how to find joy.

Sometimes difficult things come all at once. It is normal to feel that you cannot find joy anywhere. Serious stressors and traumas, such as health, loss, separation, and natural disasters, vary. Most people will experience severe trauma and loss several times in their life. Losing joy in these situations is a natural reaction.

Not feeling joy in life can be a sign of a mental health problem or a normal reaction. For some people, the loss of joy is persistent or sudden. This can occur in mood disorders such as depression. The inability to experience pleasure is also called ‘anhedonia’ which is one of the diagnostic criteria for depression. In the United States, about 8% of adults will experience depression at some point in their life, and about 20% will experience it for the rest of their lives.

The loss of joy can also accompany mental illness and other mental disorders, including dementia. Some medications, such as antidepressants, can cause emotional dullness and loss of joy.

What is the difference between joy and happiness?

Joy and happiness are often used interchangeably. Strictly speaking, happiness refers to “a pleasant feeling (emotion) resulting from a certain situation, experience or object”, while joy refers to “a state of mind that can be found in sadness or uncertainty”.

We can cultivate joy regardless of our circumstances. For example, winning the lottery can induce happiness (in the short term) and engaging in meaningful activities can bring long-term pleasure. The neurobiology involved in pleasure is complex. Neurotransmitters known to promote positive emotions include dopamine, serotonin, oxytocin, and endorphins. The good news is that changes in your life can increase the levels of these neurotransmitters. For example, when you run, you may feel a “runner high” (a feeling of euphoria that comes from running). Spending time with your baby releases oxytocin, the “hug hormone”.

The effects of neurotransmitters on the body range from relaxing the muscles to accelerating the heart rate. This can lead to the final path that promotes positive emotions. Whether it’s finding a new purpose or enjoying a supportive relationship, the benefits for the mind and body are far-reaching.

How to increase your joy

In difficult times, it is important to change your routine so that you can feel the joy for yourself. Here are some ways to do it. You need to find what works best for you.

– Get regular aerobic exercise. The effect lasts long after the end of the exercise. Think of physical activity as a neurotransmitter bubble bath.

– working for others Activities such as volunteering create more joy than focusing on oneself.

– Examine your spiritual side. Meditation is a powerful way to modify brain pathways to increase pleasure.

– discover new things Human beings are made to feel joy when they experience new things. Developing a new purpose can lead you to refocus your energy.

-When you feel down, even if it’s only for a few minutes, try to find joy.

– Pay attention to good things. A happy attitude can be cultivated, but it takes practice. You can develop the habit of thinking positively by writing 3 good things that happened that day in your notebook every day for at least a week.

– On the contrary, reduce the negative time. Whether it’s a gossip colleague or a complaining friend, spending time trapped in a negative mindset affects us directly. It is necessary to limit it.

-Focus your efforts on the things that make your life meaningful (and don’t focus on money).

If you are taking antidepressants, etc., consult your doctor if the problem is related to medications.

Incredible benefits of joy

Either way, increasing your ability to find joy can provide lasting health benefits. Our immune systems can be strengthened by these mental states. Immune cells also have receptors for neurotransmitters. Activities aimed at increasing pleasure can reduce stress hormones, improve pain, and relieve depression. Above all, the joy we receive can help us live longer.