5 sources of joy available to everyone: a psychologist explains

Expert - Diana Konovalova, clinical psychologist

Joy affects not only our sensations, behavior (“I feel a surge of energy!”), or psychological state (“Right now, all problems fade in the light of my joy”), but also physiological processes. The happiness hormones — dopamine, serotonin, endorphin, oxytocin — play a significant role from early childhood: a child may not yet know how to walk or talk, and may not even be able to sit or crawl, but their interaction with the world and with their mother (which is the most important!) is constantly reinforced by her warmth, care, smile, and attentive gaze. A joyful child actively explores the world around them, copes more easily with pain or medical interventions, and feels “stronger” overall. They may cry if their toy is taken away at the playground or if they receive a poor grade in school, but they can recover from frustration and negativity more quickly and actively move on to solving the “problem.” And “we all come from childhood,” as the saying goes…

And it turns out that joy is a vital topic for us from birth, doesn’t it?

Try asking yourself these questions now:

• How do I take care of my joy?

• What does it consist of for me?

• What words, as well as feelings, behaviors, and thoughts, can I use to describe joy for myself?

• How did I experience joy at ages 5, 10, and 15? How has my joy changed over time?

Don’t rush to answer; it may take more time than just a couple of moments. It can be a very important experience to answer these questions for yourself.

If you feel that your inner sense of joy is waning, there is always the opportunity to supplement (or update) your internal list of joy.

Joy doesn’t have to be complicated; it can be found in simple things, something universal that everyone can enjoy: both young and old.

5 sources of joy

1. Cooking. And no, it’s not just about delicious food. I suggest looking at cooking as a creative process, as an active activity. The outstanding scientist and psychologist Lev Vygotsky noted in his works how important it is for a person to interact with the environment through active activity; this allows for development and can also provide a sense of fulfillment and satisfaction from the work done. And if this work ends with something tasty to enjoy — isn’t that a way to “kill two birds with one stone”?

2. Physical activity. Here, it’s not necessary to do something heavy that could drain all motivation and interest. Choose an activity that brings you pleasure in the process. Don’t focus on a specific result; that’s not so important. The right kind of physical activity (whether it’s dancing, yoga, a leisurely walk, or running) triggers the same neurotransmitters as the feeling of joy (endorphins), which in turn helps prevent and minimize depressive and anxious states.

3. Travel. In the routine, it can be hard to find reasons for joy: everything is already familiar and clear. Perhaps it’s the perfect time for novelty: change the scenery, visit a new park, stroll through the city center, go on a mini-hike, or even organize a whole trip! You can recall or feel how anticipation rises in your chest as you think about going to a place you like, what sights you can see there, and what people you might meet. There are numerous studies proving that even minimal changes in the environment can lift your spirits, clear your mind of stuck thoughts, and bring novelty into life. It’s also important to maintain your own measure of activity: don’t choose something that will undoubtedly turn out to be a difficult or even dangerous adventure. There’s unlikely to be room for joy there.

4. Associations. Remember, I previously asked you the question: “What brings you joy?” Consider whether you can surround yourself with things that could evoke more joy in your life?

• Do natural stones, or perhaps coffee, or photographs bring you joy?

• Do you like a particular color, for example, blue? Can you place more blue items around your workspace/home?

• Does a walk during your lunch break lift your spirits? Then this option is for you!

Everyone can compile a whole list of things that, one way or another, bring joy into their lives. Don’t wait for moments of joy to come from outside; create them with your own hands.

5. Making someone else happy. Paradoxically, by doing something nice for another person, we gift ourselves both their joy and our own. Words cost nothing and are simultaneously priceless: giving a compliment to a loved one, wishing a gloomy concierge a good day, finally deciding to thank someone who has had a significant impact on you — the list can go on. And, of course, you can bring joy not only through words but also through actions.

There is no single person in our lives responsible for our joy. Joy is like a shimmering sunbeam that cannot be kept locked away for long. The ability to see and appreciate each moment of joy, as well as to create it with your own hands — this turns out to be a very great value in life.