6 Gentle Ways to Create Joy When Life Feels Hard
Let’s be honest: some seasons of life are just hard. Maybe you’re going through loss, burnout, health struggles, or you’re just plain exhausted from trying to keep up. In those times, joy can feel really far away—like something for “later” when things are better. The good news is that you create joy in the midst of the mess!
Here’s what I’ve learned: joy doesn’t have to wait for life to be perfect. It’s not about ignoring the hard stuff or pretending everything’s fine. It’s about finding small, meaningful moments that remind you life still has good in it, even now.
In this post, I’m sharing 6 gentle ways to create joy when life feels hard. Not because joy will fix everything, but because it can help you get through.
Related Post: How to Create Joy in Your Life
What Is Joy and Why Does It Matter During Hard Times?
Let’s talk about what joy really is. Joy isn’t something you earn for getting everything right. It’s not loud or showy, and it doesn’t depend on big life events going your way.
Joy can show up even when you’re sad, worn out, or going through something hard. It’s that tiny moment you feel a little relief, or notice something beautiful in the middle of a mess.
Happiness usually shows up when something good happens. But joy’s different—it’s steadier, quieter, and not as tied to circumstances. And when life feels tough, joy can be harder to see. That’s why we need to slow down and look for it, instead of waiting for it to just appear.
1. How to Shift Your Mindset and Find Joy in Hard Times
When life’s tough, it’s easy to feel like you’re fighting your way through every day. But constantly pushing and resisting wears you down fast. One small way to create space for joy is by letting go of the fight a little.
That doesn’t mean giving up. It means giving yourself permission to rest, to not have all the answers, and to not be okay.
It’s okay to lower the bar. It’s okay to not fix everything right now.
When you stop fighting the hard season, you free up a little room inside—room for something good to get in.
Joy often slips in when we stop trying so hard to force it.
2. Simple Daily Habits That Create Joy Every Day
In hard seasons, big changes usually aren’t realistic. But small, steady habits? Those can make a big difference. Here are a few gentle ways to build joy into your day:
- Start your morning with one simple ritual. Maybe it’s lighting a candle, sipping tea by a window, or listening to a calming song. It doesn’t have to be a “perfect” morning routine—just one thing that feels good.
- Get outside, even for a few minutes. Stand on your porch. Take a short walk. Feel the sun on your face.
- Move your body in a way that feels kind. This isn’t about working out to hit a goal—it’s about movement that helps you feel more alive. Stretching. Dancing. Walking slowly.
- Limit what drains you. Try cutting back on news or social media, especially if it leaves you anxious or overwhelmed. Protecting your peace matters.
These little habits aren’t about productivity or checking a box. They’re small ways to remind yourself you’re worth caring for.
3. How Connection Creates Joy in Tough Seasons
When you’re going through something hard, it’s tempting to pull away from people. But connection is one of the biggest ways we find joy again.
And it doesn’t have to be a deep heart-to-heart. Sometimes it’s as simple as:
- Texting a friend to say, “Thinking of you.”
- Sending a silly meme.
- Sitting next to someone without having to talk.
It’s okay if you don’t have the energy for big conversations. Small moments of connection still count. And asking for help? That’s not weakness—it’s strength. Letting someone show up for you is one of the bravest things you can do.
4. Finding Joy in Small Everyday Moments
When life feels overwhelming, big joys might feel impossible. That’s okay. This is a season for tiny joys—the small, ordinary things that remind you you’re still here.
It might look like:
- Watching the way sunlight hits your wall
- Smelling fresh laundry
- Drinking your favorite coffee
- Laughing at a silly video
- Noticing a bird outside your window
These moments might feel too small to matter. But they’re not. Small joys stack up—and together, they carry you.
5. Helpful Tools to Support Joy in Hard Times
You don’t need a complicated plan to create joy. But a few simple tools can help support you along the way:
- A journal—even jotting down one sentence a day about something you noticed or felt
- Mindfulness apps like Insight Timer or Calm to help you slow down
- Podcasts or books that offer hope, comfort, or laughter when you need a lift
These aren’t about fixing your problems. They’re quiet supports—things that remind you you’re not alone.
6. How to Know When You Need More Support
Sometimes, no matter how hard you try, the heaviness just won’t lift. If you’re feeling stuck, numb, or hopeless for a long time, that’s not something to “tough out” alone.
Some signs it might be time to get extra support:
- You’ve lost interest in things you used to enjoy
- You’re withdrawing from people completely
- You’re feeling hopeless or like things won’t get better
Talking to a counselor or doctor isn’t failing—it’s being wise and kind to yourself. You’re not supposed to carry everything alone.
Frequently Asked Questions About How to Create Joy in Hard Times
What’s a quick way to feel better when I’m overwhelmed?
Try stepping outside for fresh air, putting your hand on your heart, or taking three slow, deep breaths.
Related post: How to use the 5-4-3-2-1 Technique For a Better Life
How do I create joy if I feel numb?
Start really small. Notice one thing with your senses—a color, a smell, a sound. Just focus on that one thing for a few seconds.
Can you feel joy and grief at the same time?
Yes. Joy doesn’t cancel out grief. Both can exist together—and sometimes they even make each other deeper.
Why do small joys matter so much?
Because they’re doable. Big joys aren’t always possible in hard times, but small joys are. They help keep you grounded and remind you life still holds beauty.
What if I don’t have anyone to talk to?
You’re not as alone as you feel. There are online support groups, therapists, hotlines, and even strangers who’ve walked similar paths. Reaching out is hard, but it’s worth it.
Before you go…
If life feels hard right now, know this: you’re not failing for struggling. You don’t have to be okay to be worthy of joy.
Joy is still here—it’s just quieter. It’s in small things, small moments, small shifts. Start there. Try one small thing today. And let that be enough.
I’d love to hear—what’s one small joy you’ve noticed lately? Feel free to share in the comments or message me. Let’s remind each other that joy still lives here.
