How to Find Joy During Tough Seasons: A Realistic Guide

Hard seasons have a way of making joy feel out of reach. I remember walking through one particularly difficult chapter—grief and uncertainty weighing so heavily on me that even laughter felt foreign. What I’ve since learned, though, is that joy doesn’t vanish during hard times. It shifts. It hides in smaller, quieter places, waiting for us to notice it.

Joy isn’t about pretending everything’s fine or plastering on a smile. It’s about nurturing light in the middle of the storm. Through trial, error, and a whole lot of reflection, I’ve found realistic ways to find joy even when life feels unbearably tough. Let’s explore them together.

Understanding What Joy Really Means

Joy is often mistaken for constant happiness, but in truth, it’s deeper and sturdier. It’s that quiet peace you feel even in the middle of chaos—the little spark that reminds you you’re still alive, still moving forward.

1. Redefining Joy in Hardship

For years, I thought joy meant big milestones: promotions, vacations, celebrations. But when those were stripped away during a tough season, I realized joy could be redefined. Suddenly, joy was finishing a difficult day and curling up with a book. It was noticing my dog wagging his tail when I came home. By redefining joy as a mindset rather than a distant prize, it became something I could cultivate daily.

2. Finding Joy in Nature

Nature became my most faithful companion. During one season of burnout, I made it a habit to walk outside every evening, even if it was just around the block. Watching sunsets and listening to the rhythm of birds reminded me that beauty exists even when my personal world felt dark.

3. Learning to Sit With Both Joy and Pain

I used to think joy and pain were opposites. What surprised me most was realizing they can coexist. In my lowest seasons, I could still find a flicker of joy in laughter with a friend or in the smell of fresh coffee. Recognizing that both can live together taught me resilience.

Mindfulness and Gratitude as Pathways to Joy

When tough seasons hit, the mind often spins in circles—worrying, replaying, anticipating. Mindfulness and gratitude act like anchors, pulling us back to the present moment where joy can still be found.

1. Practicing Daily Mindfulness

For me, mindfulness wasn’t about long meditation retreats. It was about slowing down enough to notice the sound of rain, the warmth of my blanket, or the feeling of breath filling my lungs. These tiny observations grounded me when my emotions tried to carry me away.

2. Shifting Through Gratitude

At my lowest, I began jotting down three small things I was grateful for each night. Some days it was as simple as “hot shower” or “text from a friend.” Over time, my brain began scanning for blessings instead of problems, and joy showed up more often.

3. Combining the Two

The real magic happened when I blended gratitude with mindfulness. Pausing in the moment to say, “I’m grateful for this exact cup of tea in my hands,” taught me to live joy one sip at a time.

Creating Joyful Rituals in Daily Life

Rituals give structure to chaos, and deliberate moments of joy create stability when everything else feels shaky.

1. Morning Rituals That Center You

I started each morning with one small ritual—stretching, journaling, or savoring tea. That five-minute pocket of peace set the tone for the day, a reminder that joy can exist right alongside struggle.

2. Evening Reflections That Heal

At night, I began reflecting on small joyful moments from the day. Some days, the only thing I wrote was “sunshine on my face,” but even that acknowledgment carried me into restful sleep with a softer heart.

3. Creative Expression as Release

Creativity became my therapy. When words failed, I painted. When anxiety bubbled up, I danced in my kitchen. Creative rituals reminded me that joy often comes from expression, not perfection.

The Role of Connection in Finding Joy

Hard seasons can tempt us to isolate. Yet joy thrives in community—through shared burdens, shared stories, and shared laughter.

1. Reaching Out to Loved Ones

I’ll never forget the relief of calling a friend during a particularly heavy week and realizing I didn’t need to have it all figured out. Reaching out created space for shared joy, even in difficult conversations.

2. Joy Through Service

Volunteering surprised me with unexpected joy. By helping at a local food pantry, my focus shifted from my own struggles to the collective resilience of others. Joy bloomed in giving, reminding me of the strength in human connection.

3. Building Circles of Support

Whether it’s friends, family, or support groups, surrounding yourself with people who “get it” creates a web of encouragement. Even a text chain with uplifting messages can carry you through the hardest days.

Embracing Imperfection as a Joy Practice

One of the biggest thieves of joy during hard times is perfectionism—the belief that we must hold everything together flawlessly. Letting go of that pursuit opens the door for joy to breathe.

1. Accepting Flaws as Part of the Journey

I used to cringe at my mistakes, convinced they made me unworthy of happiness. Embracing imperfections instead of fighting them became freeing. Suddenly, I could laugh at my quirks and let joy slip in.

2. Celebrating Small Wins

In one of my hardest seasons, simply cooking myself dinner felt like a victory. Celebrating these “small” wins became my way of noticing progress. Each one was fuel for joy.

3. Choosing Progress Over Perfection

When I started tracking progress instead of perfection, I noticed my joy increasing. It’s the small steps forward—not flawless leaps—that matter most in tough times.

Finding Peace and Joy Amid Change

Change often brings discomfort, but it also brings opportunities to meet joy in new ways.

1. Embracing Change as Part of Growth

At first, change terrified me. But over time, I began treating it like a teacher instead of an enemy. Each shift in my life opened doors to joys I’d never expected.

2. Anchoring in What Stays the Same

During transitions, I leaned into constants—my values, my love for writing, my closest relationships. These anchors kept joy steady when everything else felt uncertain.

3. Learning to Trust New Rhythms

When change altered my routines, I tried to lean into the new rhythms instead of resisting. Over time, even unfamiliar routines began to carry moments of joy.

Joy Sparks!

1. Pause and Breathe – Five deep breaths can restore calm and create space for joy.
2. Tune In to Your Senses – Notice the colors, textures, and sounds around you. Joy hides in details.
3. Cultivate Curiosity – Ask: “What small wonder does today hold that I haven’t noticed yet?”
4. Express Gratitude Aloud – Share one thing you’re grateful for at a meal—it amplifies joy for all.
5. Dance or Sing Freely – Shake off tension and let spontaneity create joy in motion.
6. Write Yourself a Love Note – Simple reminders of your worth can brighten stormy days.

Joy as Quiet Defiance

Finding joy in tough seasons isn’t denial—it’s defiance. It’s saying, “Life is hard, but I’ll claim these moments of light anyway.” I’ve learned joy doesn’t erase pain, but it does soften it, making it bearable.

So when life feels heavy, look for the tiny sparks: a warm mug, a text from a friend, the sound of laughter. Hold onto them. They’re proof that even in the hardest seasons, joy still lives here, waiting for you to notice. 🌱✨