Edited by Dr. Silvina Galperin, C. Psych.
When this pandemic started, I felt sad and unmotivated. I had just entered my 20s, feeling immense loss over the experiences I was missing out on being locked away at home. It’s important we all do our part to limit the spread of this virus, but it comes at the cost of life’s joys, like eating at restaurants, going to school or work in person, meeting new people, and so much more. Now that we’re at the 1-year mark, I’ve realized it’s much more productive to try to make the best of this time instead of drowning in self-pity. It’s okay if it takes time to get out of that point – it took me an entire year! But now, I’m committed to experiencing more positive emotions in my life. Keep reading to learn how you can too.
Benefits of Positive Emotions
Aside from the obvious warm feelings inside, there are many benefits to experiencing positive emotions like joy and gratitude. Positive emotions are linked to reduced stress, anxiety, and depression. In addition, people who experience positive emotions are more resilient, meaning they are better able to push through negative or stressful events and emotions and bounce back. Further, positive emotions such as gratitude are linked to improvements in work and academic life, due to increased alertness and engagement.
Joy Tip #1: Practice Gratitude
According to Dr. Robert Emmons, a leader in gratitude research, gratitude is about noticing the good in life and recognizing that this good often comes from outside ourselves. Gratitude is not about minimizing our own struggles and suffering. Instead, it allows us to make room for more positive emotions so we can balance our negative experiences.
One way to practice gratitude is by keeping a gratitude journal. In this journal, you can write a few good things that happen to you every day. Now, at first, I was skeptical about this practice. I didn’t want to resort to the cliché “I’m grateful for my family” or “I’m grateful for the roof over my head.” While these are important things to appreciate, they seemed passive to me. When I first started this practice, it was hard. However, the more I did it, the easier it became to find things to be grateful for. Some days, it’s the big things, like having a fun Zoom session with my friends. Other days, it’s the little things, like cuddling up in a warm blanket. Big or small, making a habit of jotting down a few good things that happen every day can have a big impact on your mood.
Another way you can practice gratitude is by writing a letter, note, text, or email to someone you appreciate. Maybe they’ve impacted your life in a positive way, and you never thanked them. On a more regular basis, start giving sincere thanks to the people in your life when they do something to help you or make your day easier. These small gestures of expressing gratitude to another person, especially if it’s face to face, not only makes them feel good, but can also give you a happiness boost. After all, this small act of making someone else’s day is instant satisfaction for both parties!
Joy Tip #2: Stay Connected
Another easy way we can lift our spirits during this pandemic is by nurturing our relationships. I never truly valued my relationships until this pandemic hit and I wasn’t able to see my friends or family in person. I’m an introvert at heart, but even the most introverted people still need social connection during these times. Every Friday night, my friends and I catch up on Zoom. I look forward to these virtual meetings every week, because my friends truly never fail to make me smile. We talk for hours, and sometimes even play virtual games together.
In addition, I keep a family group chat so we can check in on one another and send pictures and videos to laugh about. I also make it a point to regularly call my family members. Other ways to stay virtually connected are by attending virtual groups and workshops to meet new people and meaningfully engage in hobbies. Ultimately, it’s about finding the platform that works best for you and making it routine.
Joy Tip #3: Savour Life’s Pleasures
Savouring in the pleasures we encounter can be great to lift the spirits. One way we can practice this is through mindfulness, which is the practice of being completely present in the moment. I’ve started mindful walking, so instead of listening to music, I try to be fully alert and engaged on my walks, by appreciating the beauty I encounter along the way, like seeing children having fun in a playground, taking in the sunshine, and noticing the flowers blooming.
Another way we can savour life’s pleasures is by taking a mental (or actual) photograph of things we want to remember. This way, we can re-live those happy memories and reflect on them when we’re feeling low. Moreover, I’ve started congratulating myself more for the little accomplishments. Got out of bed an hour before my alarm? Congratulations! Went for a bike ride today? Congratulations! Tried a new recipe and it turned out amazing? Congratulations! The more we savour in life’s pleasures, the more we are able to find happiness in the mundane.
Joy Tip #4: Help Others
Helping others often produces the most fulfilling and joyful experiences. Despite the pandemic, there are many ways we can help others safely. I’ve started volunteering with a few organizations I am passionate about. Oddly enough, I feel like I get more out of it than the people I’m helping! In addition, I’ve started regularly donating to charities and non-profits I want to support. Some great places that can use the help right now are food banks and shelters. Donation does not have to be monetary either. Volunteering is donating your time. You can also donate clothes or unused items to make your impact. We can also help others in small ways, such as running errands for our elderly neighbours and family members or mowing lawns. Every little act of kindness helps!
Joy Tip #5: Take Care of Yourself
I don’t know about you, but when this pandemic first started, all I wanted to do was watch Netflix and sleep all day. It can feel really hard to motivate yourself when there’s seemingly nowhere to go and nothing to do. However, one of the easiest ways we can spark joy in our lives is by taking care of ourselves. Recently, I set a goal for myself to get outside every day, either by going for a walk, a bike ride, or simply sitting outside for a while. I notice every time I get outside and exercise, I always feel less tension, less mental fatigue, more energy, and more joy when I return. After all, with spring in full bloom and the sun shining, it’s hard not to be in a good mood! In addition to exercise, getting good sleep and maintaining a healthy diet can also increase positive emotions.
Sometimes, it may feel impossible to spark gratitude or joy in your life. If you are feeling this way, or you feel it isn’t even worth trying to find joy during this time, it might be time to reach out. A CBT therapist can help you work through your challenges so you can experience more happiness and satisfaction with life.
Here’s how some of the therapists on our team experience gratitude & joy
Spreading joy is infectious. Let’s see if you can get some inspiration from others.
Janet Marmur, MSW, Registered Social Worker
“At this time of the year: there is so much hope with the reawakening of spring. I love to see how nature is transformed from the coldness of winter to the freshness and awakening of life. I love to walk and enjoy what nature offers: the budding of first plants, the birds singing, the crispness of the air, and longer days. There is hope in the air!!!”
Jessica Israelstam, M.Ed., Registered Psychotherapist (Qualifying)
“Lately, I have very much been enjoying standing on my porch, feeling the sunshine and warmth of spring roll in. I feel grateful that the simplest things can bring people so much joy.”
Pamela Stokes, MA, Clinical Associate
“I’m grateful for the generosity of people who share online recipes that keep me trying new things in the kitchen, and my friends for making jokes and always making me laugh!”
“During the pandemic, I started reflecting about myself and my interests. Through this reflection, I was able to reconnect with parts of me that were forgotten. I started dancing and listening to music again and that has been bringing me a lot of joy. I’m grateful for this opportunity to reconnect with myself.”
Dr. Allison Langlois, PhD., Clinical Psychologist
“In unsteady times I find gratitude in the simple and familiar – Especially the outdoor view. I try to see my world with fresh eyes: A new discovery in an object I’ve seen many times – The way the sun sets on the field a-top my street, freshly fallen snow on a familiar path in the park, the welcome burst of Spring in an unanticipated daffodil.
Recently my sister introduced me to the lens ball. A spherically shaped crystal ball. This new object allows me to capture a unique perspective wherever I go: The Olde German Mills schoolhouse curves outward, lush greenery captured a-top trunks exaggerated in their length, sparse branches in the sunlight, stretching lengthily, beckoning Springtime buds. What can you see with your new perspective? A fresh view? In your new perspective delight in the unexpected charm – Find a new way of seeing your inner beauty. Find peace and comfort within.”
What can YOU do to bring joy to your days and to cultivate gratitude for the small pleasures and surprises of being alive?
