Holding Onto Joy When Sh*t Feels Heavy
Practical Tools to Lighten Your Load
I’ve been feeling like a pendulum, swinging between two emotional extremes: oscillating between the radiant pull of joy, grateful for life and all the incredible things happening within it, and the heavy weight of confusion, grief, and even apathy.
It’s no wonder, really. If I dare look at my phone or TV it’s all plagued with footage of war raging worldwide and news of political chaos. It seems the media thrives on urgency and fear, making the world appear like an overwhelmingly dark place.
The stories we see and hear often reinforce the idea that we’re on a path of irreparable harm, and it’s easy to get swept up in that narrative.
But I say fuck it.
I refuse to let go of my joy.
I refuse to surrender to the idea that this world is irredeemably broken or that we’re powerless to create moments of beauty, connection, and hope. Joy is a deliberate act of resistance, and so is my existence.
"Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." - Thich Nhat Hanh
As someone with privilege, but also living at the intersection of abandonment, chronic illness, and blackness, joy hasn’t always been easy to access —it’s something I’ve learned to choose, a flame I kindle and rekindle as many times as it takes. Joy is a reminder of my resilience, and for me, it’s the only way forward.
Joyful Practices
Joy is an intentional practice, and it must be cultivated through small, mindful moments.
Whether it’s finding ease in movement, grounding through breath, sitting in nature, or going for a walk.
So I ask you: Where can you make room for joy, even when the world feels heavy?
How willing are you to pause to remind yourself that joy is still here, waiting to be claimed?
Try pausing for a moment today and naming three things that brought you a sense of ease or warmth. They don’t need to be big—just enough to remind you of what’s still good in the world.
The Dopamine Trap of Doomscrolling
Doomscrolling hooks your brain with small bursts of dopamine—our natural reward chemical—but the hit is shallow and fleeting, leaving us anxious and depleted.
In contrast, activities like creating, moving, and connecting with others release dopamine in more meaningful ways, alongside serotonin and oxytocin, which foster lasting joy and resilience.
So when you consciously choose activities that cultivate joy, you’re not just boosting dopamine—you’re reclaiming your time and your ability to feel grounded, hopeful, and connected in a chaotic world.
Things to Do Instead of Doomscrolling
If you’re tempted to get lost in the endless scroll of despair or binge-watch the latest Netflix show, if like myself, you’ve had a hard time accessing joy lately, try replacing that time with dopamine-boosting, joy-inducing activities, even if just five minutes per day.
Create something: Doodle, write, paint, or bake—let your hands and mind collaborate.
Move your body: Dance to your favourite song, shake your body or try a gentle yoga class, or a yoga flow.
Connect with someone: Call a friend, write a letter, or send a voice note.
Step outside: Feel the sun, the wind, or the rain on your face. Nature has a way of grounding us.
Read or listen to something inspiring that sparks curiosity or hope:
A playlist: Late Autumn Joy
Books I am reading.
Practice gratitude: Write down three things you’re thankful for today.
Meditate: Try a short mindfulness practice or a guided meditation to center yourself.
Declutter a small space: Organizing a drawer or a shelf can bring a surprising sense of accomplishment.
Engage your senses: Light a candle, sip a favourite tea, or enjoy a piece of chocolate slowly.
Volunteer or help someone: Acts of service, big or small, can be deeply fulfilling.
Laugh: Watch a comedy show, look up silly memes (using a timer to not fall into a dark hole), or reminisce about funny memories.
Play: Embrace a childlike activity like drawing with chalk, jumping on a trampoline, or playing a card or board game.
These practices can anchor you in the present moment and remind you that joy is not lost; it just needs to be invited back in.
My joy, lately
For me, joy has shown up in the smallest of moments lately: watching the light filter through between the buildings during an early walk in the city, chatting with friends near and far, novel writing sessions in quaint coffee shops, and moving my body in ways that feel aligned.
Joy has also been found in creating—words, new ideas, and connections—reminding me of the beauty that still exists even when the world feels heavy.
It’s become a daily act of choosing, of pausing, of saying, I deserve this light, no matter how dark the world might seem.
And so do you.
So, when everything feels heavy, I invite you to pause, to breathe, and to ask yourself: What small joy can I claim today?
Every choice you make to seek joy is an act of resistance, a reclaiming of your power.
If you’re ready to explore this more deeply, join me this week to connect, move, and breathe.
Together, we’ll create space for grounding, connection, and lightness—even when the world feels heavy.
Monday, Wednesday, Friday**
7:00 am EST (13:00 CET) - Cozy Productivity Session for Writers & Creatives
Saturday**
8:00 am EST (14:00 CET) - Reclaim Your Joy: Accessible Yoga Flow
**To make the practices accessible to BIPOC, Queer, & disabled folks, these online events are free to attend. Donations are always welcome and appreciated, but never expected.
Alright, friend, that’s all from me today.
Thank you for continuing to choose joy, even amidst the pain and uncertainty, and for showing up for yourself and for one another.
Until we meet again, pause often, breathe deeply, and be kind - especially to yourself.
Much love,
Laia. 💛
A wealth of practical suggestions. Thanks, Laia!
thank you so much for this, thank you ❤️🩹