― Thich Nhat Hanh
Life is hard. We all have bills to pay, relationships to strengthen, jobs to keep, and hardships to overcome. These things are constant. Similarly, the choice of how we will respond to those difficulties is always there. Will we choose to be frustrated, angry, sad, or apathetic? Or will we choose to be happy, cheerful, and strong, ready to face whatever life throws at us?
That choice is ours. We have to choose how we will respond to the rigors of life each and every day. Something I have been focusing on this year–and will continue to focus on in 2019–is being more joyful. Despite whatever circumstances you or I may find ourselves, we can each choose to seek joy. It truly is a choice! And that is a choice we can each make starting today.
But how can we do that? How can we rise above the stresses of life and the contentious times in which we live? Here are some simple actions that will help us in our endeavor to choose to be joyful
- Acknowledge worthiness. We each deserve to feel joy. No matter what imperfections we have, we are all worthy of joy and happiness. I firmly believe that life is meant to be enjoyed and that we are meant to be joyful creatures. Acknowledging that we deserve joy is the first step to letting it in.
- Stop comparing. Theodore Roosevelt was spot on when he said, “Comparison is the thief of joy.” The moment we stop comparing our efforts with those of another is precisely when we will be more content with ourselves. If we want to feel joy on a more consistent basis, we need to stop using others as our measuring stick. We must do our best and follow our dreams.
- Practice gratitude. This is one of my favorites. Practicing gratitude is so simple, easy, and accessible, but is also an incredibly powerful way to welcome joy into our lives. Whether we do so by writing what we are grateful for in a gratitude journal, a thank you card to someone who has made a difference in our lives, or by verbally expressing thankfulness, practicing gratitude is akin to seeking joy. There is a direct correlation between the two.
- Put a positive spin on your negative thoughts. Instead of “Ugh, I hate my job,” try to re-frame it into, “I’m grateful that I have a job so I can pay my bills.” Responsibilities that seem drab or inconvenient will suddenly be seen as a blessing or a conduit for happiness.
- Slow down and be present. This one is so important but simultaneously so easy to overlook. We often think that we will be happier with more–more money, more things to have, more things to do…that sometimes we get in the way of our own joy by overfilling and over-complicating our lives. In so doing we miss what is right in front of us. So slow down. Put the phone down. Be present. Find joy and happiness in what we currently have.
- Do what we love. Going along with number five, we need to do what we love. We each have twenty-four hours in a day, so we must be cautious and decisive with how we use it. Meditate. Focus on self-care. Practice a hobby. Paint, dance, cook, read, write, play basketball…whatever it may be, we need to do what we love. When we fill our lives with things and people we love, we are sure to feel joy.
- Connect with loved ones. Just as we sometimes fail to make time for the extracurricular activities we love, we similarly prolong or deny ourselves the blessing of being with those we love. Joy is much more likely to be found in a stimulating conversation with a friend or a family member than at the gym or the office. Meaningful relationships bring joy. In like manner, we experience joy when those we surround ourselves with inspire us to be better. When we connect with people who lift, inspire, and bring out the best in us, we cultivate joy.
Joy is not some fictitious feeling in fairy tales or something we can only feel a few times in our lives. No, joy is something we can find and feel each and every day. Joy is a state of mind, it is being content with where we are and with whom we associate. Joy can be constant; it is something we can feel whenever we choose to let it in. Should you find that it is particularly difficult to feel even fleeting joy or happiness, please contact me today. It is estimated that 16.2 American adults experience some form of depression, and I am here to help decrease that statistic. My greatest goal as a therapist is to help each of my clients find the happiness they seek and deserve. My door is always open; click here to schedule a session. Let’s welcome joy into our lives today and every day.
Melissa Cluff is a licensed marriage and family therapist based in Lewisville, Texas, personally seeing clients in the North Dallas area.
- Cluff Counseling: “8 Unique Ways to Practice Self-care”
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- HealthLine: “Depression: Facts, Statistics, and You”
- Lively Table: “9 Ways to Cultivate Joy With Gratitude”
- Mind Body Green: “Do You Have a Happy Practice?”
- PsychCentral: “10 Ways to Cultivate Joy Today & Every Day”
- TIME: “Here’s How Happy Americans Are Right Now”