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This past year has been one of the most challenging for a lot a people. With so many people finding themselves isolated, it’s no wonder studies are showing that happiness is at a five-decade low. Trying to find joy and positivity in times like these can seem downright impossible.
Before that thought gets you too depressed though, remember that joy and happiness can come in many different forms. Just because travel is off the cards doesn’t mean we can’t find joy in the minutia of our everyday lives. If you are willing to dig deep and put in the effort, you can absolutely seek out joy and happiness everyday. If you’ve read my post about mindset, then you’ll know that this is a big part of the equation. Sonja Lyubomirsky, PhD, professor of psychology at the University of California says that happiness has two components.
“The first is life satisfaction, which is that sense that your life is going well. The second is the experience of frequent positive emotions, which include pride, curiosity, enthusiasm, tranquility, and joy.”
Sonja Lyubomirsky
So how can you find more joy in all areas of you life? Keep reading for my top strategies.
Get chatty.
No matter whether you’re an introvert or an extrovert, we all need some form of social connection. Whether its your girlfriends, your family or that stranger at the dog park, a little bit of conversation helps us to feel connected. Experts say that having strong relationships is the thing that most reliably increases people’s positive emotions. Sadly in-person catch-ups might not be on the cards for everyone at the moment. Why not give your mum or grandma a call, or organize a virtual wine and games night with your tribe. Hearing a familiar voice and catching with loved-ones is guaranteed to increase joy.
Create a joy list.
While this might seem like a simple question, its an important one. When you actually take the time to list the things that bring you joy, you may start to realize that some of them are incredibly simple. Think about the moments you were happiest recently and there consider the small details in those moments. Was it the feeling of the sun on your back? The smell of coffee or a candle? The happy endorphins when you’ve spent an afternoon deep belly laughing?
Once you’ve made your list, I recommend keeping a copy in your purse or on your phone. Incorporate these simple things into your life often.
Random Acts of Kindness.
Random acts of kindness don’t benefit just the recipient. Studies show that they can also bring us joy. Researchers talk about the ‘positive feedback’ loop that exists between kindness and happiness. When you do something nice and experience increased joy, you’re more likely to continue being kind. The kindness cycle perpetuates itself! These don’t have to be huge gestures to feel the effects either. You could pay for a strangers coffee, give a friend a lift, give someone your seat when the bus or train is full or leave a kind note on a colleagues desk. Need some more inspiration – when was the last time you watched Pay it Forward. Still a classic for all of the right reasons!
Get into Nature.
This seems quite self-explanatory but the effects shouldn’t be underestimated. There are countless studies that discuss the health benefits of being in nature. Decreased blood pressure, lowered risk of heart disease, decreased stress and increased focus just to name a few. You don’t need to go out into the wilderness for a day to find benefits either. Go for a 10 minute walk before or after work or head to an urban park on your lunch break and get your bare feet on the grass. If getting out into nature is really too much of a stretch, then bring some plants into your home or office. Many of these fauna are NASA approved air purifiers too!
Joy really can be found everyday, we just have to stop and appreciate the small moments. Practicing gratitude is an amazing way to help train your mind to capture and remember these feelings. Once your form the habit, you’ll realize that finding joy in the ordinary is actually easy. You just need to learn to recognize it, which you can train your brain to do!