3 Steps to Overcoming Difficult Times and Increasing Your Joy

Life is full of setbacks and hard times. It’s not about avoiding the experiences. Instead focus on living fully and navigating the difficult times by cultivating resiliency in these 3 steps.

As we continue to turn around the sun and move closer to the spring equinox the natural light continues to lengthen each day. Metaphorically we can capitalize on this concept and work to increase the “light” in our own lives. 

Finding the light in our own lives requires that we practice activities we enjoy. This can be difficult during hard times and many struggle to allow themselves to feel joy at all. Joy can be the hardest emotion to feel because people worry “this good thing” will end. As a result they cap the enjoyment they can feel. They fear the pain of disappointment so much they contain joy. Doesn’t that sound awful … but most of us do it. 

I have worked with so many people who work to never feel sadness and disappointment. They have been operating in a numbed existence, the middle between joy and sadness, “to be safe” and “not get their hopes up” thus making sure they are protected. Problem … by protecting themselves from the pain of sadness and disappointment they are also protecting themselves from the full feelings of joy. Life becomes mundane, lackluster, and boring. The fix? Stop being afraid of engaging fully – in every emotion that shows up. 

Sadness and disappointment are about losing. They help us see how much we cared, what we value, and as a result add richness to our lives. This is why life becomes lackluster when we cap them off. We lose the vibrancy all experiences can provide by holding back full emotional engagement

Joy, different than happiness, comes from within. By cultivating practices we enjoy we build a deep wellspring of contentment and joy bubbles up. We begin to find small things that contribute to “living the good life”. We find pieces of each experience, no matter how painful, that bring lessons and some good (even if tiny) into our lives. Happiness follows as we continue to engage in activities where we find positive aspects. Happiness tends to be fleeting based on external factors and experiences we are engaged in. When we cultivate the activities that bring us joy and work to find the positive in every situation happiness follows regularly. 

eMeals

Now let’s talk about when awful things happen. So many people I work with and see in my office are going through difficult times. Something has happened, they grew up in difficult situations, or have been taught to negate good in their lives. Over time this leads to feelings of despair and thoughts like “what’s the point anyway” and “it’ll never work out the way I want it to”. Soon they are repeating the mantra of “play it safe” directly and/or indirectly. As outlined above this just decreases the ability to feel joy and find vibrant exciting experiences in life. They hunker down and just get through it. 

Some people struggle here because they are going through a very difficult experience that has shook the core of who they think they are and how they view the world. Thus making it hard to focus on anything good happening right now, and forcing them into the pain of loss and disappointment. Although, not easy, these experiences offer rich ground to work with joy, sadness, disappointment, expectations, and personal empowerment.

When something difficult strikes it is important to honor how you feel. Maybe you are angry, sad, guilty, disbelieving, or feeling shameful about the situation. Honor those difficult feelings and allow yourself to feel them. They exist to tell you this is important and you need to pay attention. Maybe a loss has shown you that you need to pay more attention to the relationships you are currently involved in. Maybe your guilt is telling you never to behave like that again. Shame is harder as it involves a belief system that you are “bad” and often comes as a result of external factors (childhood emotional trauma, emotional neglect, social system paradigms, etc) and may need therapy to help shift old messages about what is right, wrong, good, and bad as they relate to your personhood. Disbelief is part of the grief cycle and can shake our sense of safety and reality in the world while we go through the grief cycle itself. 

As you work with the situation at hand, the first step is to honor where you are, then accept the situation as it is. this is very difficult and many struggle with this step. Often the situation is not one they wanted, expectations shattered, future plans destroyed, however it is important to work on accepting to the best of your ability. Once you can accept the situation as it is, right now, right here, you have more choice on how to deal with it. Again, you do not have to like the situation, want it, agree with it, or approve of it, you just have to accept it. 

The position of acceptance creates room to respond in the most healthy way you can muster. This creates a sense of personal empowerment and taking steps with empowerment builds self esteem and confidence. As you build self esteem and confidence you build your ability to deal with difficult situations. The cycle becomes a positive one to help you deal with life on life’s terms in the most healthy ways possible right now. 

This week, while we move toward longer days of light, work on cultivating your joy. Work to build activities into your life you enjoy. Then allow yourself to fully and wholeheartedly enjoy them. If you are going through something difficult work on honoring, accepting, and turning toward choices that empower you to move through in the most healthy way you can. Whatever your situation right now, work to be fully in it, without capping it off to “play it safe” and avoid negative feelings. Allow yourself the gift of vibrant and intense human experience.