How to Find Joy When the World Feels Heavy

Let's be honest... it kind of feels like we are living in a dream that we cant wake up from. In a world that often feels like it’s teetering on the edge—with constant doom and loom, tyrants, global challenges, and life being just unfathomably difficult—finding joy can feel like an impossible task. Yet, it’s in these moments of heaviness that cultivating joy becomes not only necessary but also a radical act of self-preservation. Joy doesn’t always come naturally or easily; it’s something we have to seek, nurture, and protect. This isn’t about ignoring what’s happening around you or pretending everything is okay. It’s about carving out moments of light in the dark, reclaiming your peace, and focusing on what you can control. Be here now.

 

Here are a few steps to help you protect your peace and find joy, even when the world feels heavy:

1. Start With the Smallest Wins

When the weight of the world feels overwhelming, joy often begins with the smallest, simplest actions. Brew your favorite cup of coffee. Watch the sunrise or sunset. Listen to that song that always lifts your spirits. These moments might seem insignificant, but they act as anchors, reminders that beauty exists even in the ordinary. Small wins create a ripple effect. By acknowledging them, you’re building momentum toward bigger feelings of joy.

Take 5 minutes right now to pause. Ask yourself: What small act of joy can I give myself today?

2. Control the Controllables

There is so much in this world that is beyond your control, and focusing too much on these things can leave you feeling powerless. Redirect that energy to the things you can control. Clean your space, organize your thoughts, take care of your body. These actions give you a sense of agency, no matter how small they may seem. Joy thrives in environments where we feel like we have a say—so create that environment for yourself.

Practical tip: Dedicate 10 minutes each morning to one task that makes you feel grounded. It could be as simple as journaling, tidying up, or setting an intention for the day.

3. Set Boundaries With the World

Let’s be honest: the constant barrage of news, notifications, and social media can feel like an endless storm. It’s okay to step away. Turn off notifications. Limit your news intake to once a day. Create “no-phone” zones in your home. Protecting your mental and emotional bandwidth is not selfish—it’s necessary.

Tip: Replace doom-scrolling with a grounding activity. For example, instead of opening your phone first thing in the morning, spend five minutes stretching, meditating, or simply sitting quietly.

4. Cultivate Connection

In heavy times, it’s easy to retreat inward. While solitude can be healing, so can connection. Reach out to a friend, schedule a coffee date, or send a random text to someone you care about. Joy is often amplified when it’s shared. You don’t have to carry the weight of the world alone.

If in-person connection feels overwhelming, consider virtual communities or creative outlets. For example, joining an online art class or engaging in a shared hobby can give you a sense of belonging and joy.

5. Embrace Movement

Joy lives in your body as much as it does in your mind. Moving your body—whether it’s through dancing in your kitchen, taking a walk in nature, or practicing yoga—releases endorphins, reduces stress, and creates a sense of vitality. Movement doesn’t have to be intense or structured. It just has to feel good.

Actionable idea: Make a playlist of your favorite upbeat songs and have a 5-minute dance break whenever you feel overwhelmed.

6. Create Something, Anything

When the world feels heavy, creation becomes a way to process, express, and release. Paint, write, bake, garden, or take up a DIY project. The act of creating shifts your focus from what feels hopeless to what feels possible. It reminds you that you have the ability to bring something new and beautiful into the world.

Even if you don’t think of yourself as “creative,” start small. Try doodling in the margins of your notebook or rearranging a corner of your home. Creation is about expression, not perfection.

7. Celebrate What Is Working

It’s easy to focus on what’s wrong or missing, but joy often lies in gratitude for what’s already here. Take time to acknowledge what’s working in your life, no matter how small. Did you wake up today? Did you drink water? Did you smile, even for a second? Gratitude shifts your perspective and opens the door for more joy to flow in.

Gratitude practice: At the end of each day, write down three things that brought you joy or peace, no matter how small.

8. Practice Compassion—For Yourself and Others

When everything feels overwhelming, it’s easy to be hard on yourself. You might feel like you’re not doing enough, not coping well enough, not being strong enough. Let that go. Joy can only thrive where there is kindness. Speak to yourself the way you’d comfort a friend. Extend that same grace to others.

Mantra to try: “I am doing my best, and that is enough.”

9. Engage With Joyful Media

What we consume shapes our mindset. Seek out media that uplifts and inspires you. This could be a feel-good movie, a heartwarming book, or even a playlist of songs that bring you comfort. Surround yourself with content that reminds you of the good in the world.

Curate a joy-focused media day: Dedicate a Saturday to watching, reading, or listening to things that make you happy.

10. Reframe the Narrative

Sometimes, finding joy is about changing how we see the situation. Instead of asking, “Why is this happening?” ask, “What can I learn from this?” Instead of focusing on what’s wrong, look for what’s still right. Reframing doesn’t mean ignoring reality; it means choosing a perspective that empowers you instead of depleting you.

A final note:

Finding joy in a heavy world isn’t about ignoring what’s difficult—it’s about choosing to nurture what’s good. It’s about protecting your peace, celebrating small wins, and leaning into what makes life feel meaningful to you. Joy is not a destination; it’s a practice. One that you build, moment by moment, even when the world feels like it’s falling apart. Because joy, at its core, is an act of resilience. A refusal to let the weight of the world steal your light. So today, choose one small thing that brings you joy and let it remind you that brighter days are always worth chasing. Be there for yourself AND be there for your community. Now, more than ever--we need people like you with the soft souls of wonder and a glimmer of hope to build our collective into something beautiful, something possible.