Life is difficult. Jesus told us it would be, and it is. “In this world you will have trouble,” Jesus said in John 16:33. We all encounter seasons and situations that are just plain hard. And that’s why seeking out and cultivating joy is so important.
Joy makes us stronger and more resilient. The Bible says it straight up in Nehemiah 8:10: “The joy of the Lord is your strength.” Little moments of joy can help our bodies recover from the physiological effects of stress and help us find meaning and purpose in tragic events. When we allow ourselves a moment of joy, it creates a respite that makes us more resilient. Joy helps us bounce back from negative experiences and keep a more positive mindset about the future.
Definitions vary, but joy has been described as an intense, internal experience of positive emotion that is accessed in small moments and evidenced by direct physical expressions like smiling and laughter. Research* shows that consistently experiencing joy can have many health benefits. These include:
- Increased Resilience: Joy helps us bounce back from negative experiences, resulting in a more positive mindset about the future.
- Stress Reduction: Joy can help lower cortisol levels and improve the body’s response to stress.
- Immune System Boost: Joy and other positive emotions can strengthen the immune system, which helps the body fight off illness.
- Pain Relief: Joy can release the body’s natural pain relievers called endorphins.
- Improved Cardiovascular Health: Some studies identify joy as a factor in lower blood pressure, improved heart function, and reduced risk for heart disease.
- Overall well-being: Joy elevates mood, reduces anxiety and depression, and increases a sense of well-being. Some research suggests that the ability to find joy in life may even be associated with living longer!
Joy is contagious and can help us connect with other people and develop positive relationships. This can lead to a sense of belonging and feeling supported.
So, how do we cultivate joy in life? There are lots of ways! Consider these three:
- Practice gratitude. Gratitude is often described as an on-ramp to joy. The daily practice of gratitude can include various simple exercises. You might keep a notebook or journal, and each day, write down two or three things you are grateful for. You could spend time in prayer, thanking God for these things. Another idea is to close your eyes and think about a time when you felt especially grateful. It might be something that happened recently or long ago. Relive the experience in your mind and let yourself feel the joy of that moment.
- Spend time in nature. There is something quite awe-inspiring about a hike that ends with a gorgeous view of the mountains. Or hearing the ocean. Or the scent of flowers in a garden. Or the sweet song of a bird in a city park. Or walking barefoot through the grass. Or__________. You fill in the blank. God’s creation is all around, and it reminds us of the Father’s love for us and inspires joy. So, take a walk, ride a bike, grab your paddleboard or kayak. Just get out in the world and drink in the wonders around you.
- Connect with others over a meal. Sit down together as a family for dinner or plan a meal with friends. The nourishment of good food enjoyed in community is something simple that offers the opportunity to experience profound joy. Celebrating small joys with others deepens our bonds and increases our trust that we’ll be there for each other when things go wrong.
And as we all know, life is difficult. Jesus told us it would be, and it is. “In this world you will have trouble,” Jesus said in John 16:33. Then He said, “But be of good cheer; I have overcome the world.”
Such JOY!
Mercy Multiplied is a nonprofit Christian organization that equips people to live free and stay free through Jesus Christ.