Finding Lasting Joy: 4 Research-Backed Ways to Enrich Your Life
Joy is one of life’s simplest yet most powerful emotions. It can arrive in fleeting moments—a child’s laughter, the warmth of a hug, or a breathtaking view at sunset—but its impact can linger far beyond the moment itself. Unlike happiness, which often depends on external circumstances, joy is deeper. It ties into meaning, relationships, and the sense that you’re aligned with your values and purpose.
Yet joy is also mysterious. Psychologists know a great deal about negative emotions like fear, anger, and sadness because of their role in mental health disorders. But joy? It’s harder to define, harder to measure, and often left on the sidelines in research. That’s slowly changing. Recent studies suggest joy isn’t just a nice bonus—it’s essential for resilience, growth, and well-being.
So how do you welcome more joy into your daily life? Let’s explore new research and four proven ways to nurture joy, even when stress, uncertainty, or political division make it feel out of reach.
The Psychology of Joy
Researchers Maria Roberts and Richard Appiah (2025) of Northumbria University highlight that joy is distinct from happiness. Happiness often ties to achievements or external outcomes (a job promotion, buying a new home, or finishing a marathon). Joy, however, flows from living in alignment with your values and engaging deeply with what truly matters.
Psychologist Barbara Fredrickson’s Broaden-and-Build Theory further explains how joy expands our awareness and helps us build long-term resources. A single moment of joy—smiling at a stranger, reconnecting with a friend, or savoring your morning coffee—can ripple outward, easing stress, strengthening bonds, and even buffering against hate and division.
This matters because in times of collective stress—such as an intense election season—joy isn’t frivolous. It’s an antidote. It protects your mental health and relationships, offering grounding in the face of chaos.
What Research Participants Say About Joy
In interviews conducted by Roberts and Appiah, participants ages 28 to 59 described joy as both surprising and deeply rooted in connection. Their words offer insights you can likely relate to:
“It’s like butterflies… it goes up and down, and sometimes it comes for no reason.”
“It’s like you look at the top of a mountain… and it sort of comes into your heart and it’s like utter joy.”
“It’s about getting back to basics, spending time with family, and finding joy in those simple, meaningful moments.”
The research revealed four main themes—dynamics, influences, coping, and strategies. Let’s look at how each one can guide you toward cultivating more joy in your own life.
1. Notice the Dynamics of Joy in Daily Life
Joy doesn’t always need big events to show up. Often, it sneaks into the ordinary. A colorful mural on your walk to work. A neighbor’s unexpected wave. The smell of freshly baked bread.
Yet here’s the challenge: modern life trains us to overlook these moments. We scroll our phones during commutes, rush through meals, and focus on what’s next rather than what’s now.
How to apply this:
Practice micro-awareness. Pause three times a day and ask, What’s one small thing bringing me joy right now?
Keep a joy journal. Each night, jot down two joyful moments, no matter how small. Over time, you’ll retrain your brain to notice them more automatically.
Anchor joy to routines. Choose a daily habit—morning coffee, brushing your teeth, walking your dog—and consciously connect it with gratitude or delight.
Joy’s dynamics are unpredictable, but by paying attention, you’ll give it more room to breathe.
2. Understand Influences and Barriers to Joy
Why is joy sometimes elusive? Social comparison, media consumption, and stress can drown it out. Many participants in Roberts and Appiah’s study pointed to cultural factors: constant exposure to curated lifestyles on social media or an overemphasis on negativity in news cycles.
Joy also faces personal barriers. Perfectionism can block it (“I’ll feel joy when everything’s done”). Trauma or chronic stress can mute it. And political divisions—especially during heated elections—can create an atmosphere where joy feels selfish or out of place.
How to apply this:
Audit your media diet. Limit exposure to draining news or social feeds that leave you anxious. Replace them with content that inspires or soothes.
Reconnect with your inner child. Joy often surfaces when we engage playfully—dancing in the kitchen, sketching, singing loudly in the car.
Shift from scarcity to abundance. Instead of focusing on what you lack, ask: What small joys already exist in my day?
Acknowledging influences and barriers doesn’t mean ignoring challenges. It means reclaiming agency to invite joy despite them.
3. Use Coping Behaviors That Open the Door to Joy
Coping isn’t only about survival—it can also create space for joy. When you’re overwhelmed by political debates, work stress, or family conflict, you may think joy is impossible. But intentional coping strategies can reset your emotional baseline and make joy more accessible.
How to apply this:
Mindful breathing. A few minutes of steady breathing can calm the nervous system, allowing space for joy to re-enter.
Physical movement. Exercise, stretching, or even a short walk outdoors can lift your mood and prime your mind for positive emotions.
Connection. Reach out to someone you trust. Sharing your worries often clears the path for lighter, more joyful feelings.
Participants in the study found that once they recognized joy was still present, it strengthened their well-being and self-worth. The key is not waiting until everything is perfect, but creating conditions where joy can reemerge.
4. Cultivate Joy Through Intentional Strategies
Joy doesn’t just “happen.” It’s something you can actively cultivate through relationships, rituals, and mindset shifts. Research participants emphasized simple, meaningful connections: gathering with family, talking openly about joy, and finding balance in basic routines.
How to apply this:
Prioritize people. Make time for dinners, phone calls, or check-ins with loved ones. Relationships are one of the strongest predictors of joy.
Celebrate small wins. Don’t wait for major achievements. Celebrate finishing a tough project, trying a new recipe, or even making it through a hard day.
Create joy rituals. Design weekly or monthly traditions that bring delight—a Friday night movie, Sunday morning walks, or monthly game nights.
Reframe challenges. Instead of focusing solely on problems, ask: What opportunity for growth—or even joy—exists here?
Joy becomes easier to sustain when it’s woven into intentional practices, not left to chance.
Where Will You Find Joy?
Joy is complex but universal. It’s a feeling of being alive, connected, and aligned with what matters most. While it may be fleeting, its ripple effects last far longer.
Think of the noisy Sunday dinner with loved ones. Yes, there may be arguments, spilled drinks, or distractions. But in hindsight, the laughter and warmth linger. Joy doesn’t demand perfection. It thrives in the messy, authentic reality of human life.
And in today’s climate—where stress, political disagreements, and uncertainty feel overwhelming—joy is more than personal. It’s an act of resistance. A choice to nurture your well-being, strengthen your relationships, and refuse to let division steal your sense of purpose.
Final Thoughts: The Paradox of Joy
Joy may be fleeting, but its effects are enduring. A single spark of joy can undo hours of stress, bridge divides, and remind you of what’s truly important. By noticing joy’s dynamics, overcoming barriers, using coping behaviors, and cultivating intentional strategies, you can bring more joy into your daily life.
So ask yourself: Where will I find joy today?
Call to Action: Protect Your Joy During Election Season
Walk With Me Counseling Center in Chicago, Illinois, is here to help if you’re overwhelmed by election stress or political disagreements. We offer virtual therapy sessions across Illinois, so support is just a click away no matter where you are—whether in Chicago or another part of the state.
Complete our Intake Form today and take the first step toward protecting your mental health during this intense election season.
Your mental well-being should be your top priority. Don’t let political stress strain your relationships or leave you feeling overwhelmed. Whether you’re in Chicago or elsewhere in Illinois, we’re here to help you navigate these challenging conversations before they take a bigger toll on your mental health.
