Finding Joy

Written By Petra Haynes

Here we are at the beginning of the 12th month, and I think it’s safe to say, that 2024 has been rough and downright exhausting.

I for one am not sorry to see the back of 2024, but at the same time, I feel a lot of apprehension about 2025. So, what to do to keep from getting full on stressy-depressy?

I have been giving this a lot thought, and I have decided that the answer is to be intentional about “finding joy”.

So, what does that mean, to be intentional? I’m glad you asked! It is about making deliberate choices in your daily life that reflect your values, beliefs, and goals. Sound complicated? It doesn’t have to be.

For me it’s about the little everyday things, like paying attention to the smell of my morning coffee, the sound of birdsong, the gentle caress of a favorite sweater, the warmth of the sun on my skin, or the sound of laughter.

The neurobiology of joy is complex, but there are a few neurotransmitters that stand out in promoting positive feelings: dopamine, serotonin, oxytocin, and endorphins.

The effects of neurotransmitters on the body are broad, from relaxing our muscles to speeding up our heart rate, but they may result in a final common pathway of promoting positive feelings. The good news is that certain activities can help us increase these neurotransmitter levels. Things like:

  • Regular exercise

  • Spending time in sunlight

  • Listening to music

  • Social interaction

  • Meditating

  • Getting enough sleep

  • Eating a balanced diet

  • Engaging in outdoor activities such as walking or hiking

Finding joy in the little things is the practice of cultivating gratitude and contentment in one’s life. It involves actively seeking out positive aspects of one’s surroundings and circumstances, no matter how small or insignificant they may seem. (see November’s blog post https://www.petrahaynes.com/blog/positive-thinking).

When I started working on being intentional about finding joy, I suddenly saw opportunities everywhere. From the scent of my favorite soap in the shower to the aforementioned cup of morning coffee, to the shapes of clouds drifting across the sky during my daily walk. Taking a moment to truly experience and savor these little things, i.e. being intentional, calms my brain while also making me feel fully present.  And that’s actually not a little thing!

“Joy does not simply happen to us. We have to choose joy and keep choosing it every day.”

Henry Nouwen

Sources: health.harvard.edu

Petra Haynes
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Positive Thinking