How to Find Joy During Difficult Times | Trauma-Informed Therapy Across Ohio
- commitmenttohope
- Aug 1, 2025
- 4 min read
Updated: Aug 5, 2025
Finding Joy When Life Feels Heavy
Joy. It’s a word we hear often—attached to smiling faces, inspirational quotes, and well-meaning advice. But for many people, joy feels distant. Not because they don’t want it, but because life has made it hard to reach.
You might be navigating a breakup that left you questioning your worth. Maybe a loved one is facing a serious illness, and the weight of caregiving has drained your spirit. Perhaps your child is struggling in school, and you’re unsure how to help. Or maybe you’re living with anxiety, depression, or another mental health condition that makes joy feel like a memory from another life.
If this resonates with you, please hear this: you are not alone. And there is no shame in struggling to feel joy.
🌧️ When Joy Feels Out of Reach
We live in a culture that often equates happiness with success, productivity, or positivity. But joy isn’t a performance—it’s a feeling. And feelings are complex, especially when life throws curveballs.
Here are just a few reasons joy might feel inaccessible:
Mental health challenges like depression, anxiety, PTSD, or OCD can distort how we experience pleasure and connection. Learn more from NAMI
Grief and loss, whether from death, divorce, or estrangement, can leave us feeling hollow and emotionally numb.
Chronic stress, including financial strain, caregiving responsibilities, or workplace burnout, can deplete our emotional reserves.
Trauma, especially unresolved or unprocessed, can make joy feel unsafe or unfamiliar.
If you’ve ever felt like you’re watching others live joyful lives while you’re stuck in survival mode, you’re not imagining it. And you’re not broken.
🧠 The Psychology of Joy
Joy isn’t just a fleeting emotion—it’s a psychological state that can be cultivated, even in difficult times. According to positive psychology, joy is linked to:
Connection: Feeling seen, heard, and valued by others.
Meaning: Engaging in activities that align with your values.
Resilience: The ability to bounce back from adversity and find purpose in pain.
Dr. Barbara Fredrickson, a leading researcher in positive emotions, describes joy as one of the “broaden-and-build” emotions. It helps us expand our thinking, build social bonds, and develop coping resources. Explore her research here
But here’s the catch: joy doesn’t always come naturally. Sometimes, we have to create space for it.
🌱 Cultivating Joy in Difficult Seasons
Joy isn’t about ignoring pain—it’s about making room for light even when things feel dark. Here are some evidence-based ways to begin:
1. Practice Radical Acceptance
Borrowed from Dialectical Behavior Therapy (DBT), radical acceptance means acknowledging reality as it is, without judgment. It doesn’t mean you approve of what’s happening—it means you stop fighting it internally.
“Pain is inevitable. Suffering is optional.” – Haruki Murakami
Try this: When you feel overwhelmed, pause and say, “This is hard. And I’m doing the best I can.” That small shift can reduce emotional resistance and open the door to self-compassion. Learn more about DBT skills
2. Find Micro-Moments of Joy
Joy doesn’t have to be grand. It can be a warm cup of coffee, a funny meme, a song that moves you, or a moment of quiet in the chaos.
Start a “joy journal” and jot down one small thing each day that made you smile or feel connected. Over time, these micro-moments can rewire your brain toward positivity.
3. Connect with Safe People
Isolation is a joy-killer, whether it’s a friend, therapist, support group, or online community; connection matters.
4. Engage in Meaningful Action
Joy often comes from doing things that align with your values. That might mean volunteering, creating art, advocating for a cause, or simply showing up for someone else.
Ask yourself: What matters to me? Then take one small step in that direction.
5. Seek Professional Support
Sometimes, the path to joy requires help. Therapy isn’t just for crisis—it’s a space to explore your story, heal old wounds, and build emotional resilience.
💪 Turning Pain Into Purpose
You may not be able to control what’s happened to you—but you can choose how you respond. Adversity can shape us, deepen our empathy, and strengthen our ability to support others.
Think of it this way: if you’ve climbed a mountain, you’re uniquely equipped to guide someone else up the path. Your story matters. Your healing matters. And your joy matters.
🕊️ You Deserve Joy—Even Now
Joy isn’t reserved for people whose lives are perfect. It’s for anyone willing to reach for it, even with trembling hands.
So if you’re feeling stuck, overwhelmed, or disconnected, take heart. You’re not alone. And you don’t have to navigate this journey by yourself.
At Commitment to Hope, we believe in your capacity to heal, grow, and rediscover joy. Our therapists are compassionate, experienced, and ready to support you—whether you’re just beginning or deep in the process.
📅 Ready to take the next step? We invite you to visit us in person at our Wickliffe or Mansfield offices, or connect with us through telehealth anywhere in Ohio, including Cincinnati, Columbus, and Cleveland.
Schedule an appointment today. We’re here for you.
