Let’s be real. We’ve all had some days when we’re “ not feeling it” and being joyful is a stretch. We all get in a bit of a rut now and then. Usually, we can pull out of one with a little self-care. Anything longer than two weeks and you might want to check in with your doctor.
What is a rut exactly?
A rut is when you find yourself bored or sad, maybe experiencing mild anxiety, or depression. Perhaps you are more irritable and feeling low self esteem. It may even manifest itself by poor performance at work, or lower results academically or athletically. So if you’re wondering how to get out of a rut, it’s important to take the underlying emotions and symptoms seriously.
Sometimes, acknowledging and accepting difficult emotions is a crucial step towards finding joy again.
If your holiday season is causing you any level stress or anxiety, it is going to be a challenge to find joy. Being in a holiday funk is often characterized by a low mood or feeling stuck, and can result from various factors including stress, unmet expectations, lack of fulfillment, or challenging life events.
It may surprise you to learn that your lack of joy, might actually be influenced by biochemical changes in the brain, like fluctuations in neurotransmitters. Neurologically, feeling joy requires the release of certain neurotransmitters like dopamine and endorphins. The key is identifying the specific triggers and dealing with them to rise out of your funk, along with adopting some positive coping strategies.
Every situation in life is temporary. So, when life is good, make sure you enjoy and receive it fully. And when life is not so good, remember that it will not last forever and better days are on the way.”
– Jenni Young
Joy is a complex emotional experience influenced by many different factors, including positive events, personal values, relationships, and one’s mindset.
Psychologically, it can be influenced by gratitude, a sense of accomplishment, or feeling connected to others. Understanding and embracing these aspects contribute to a deeper appreciation of joy.
My go-to strategy for overcoming stagnation and changing the momentum is more self-care.
Self-care acts as a powerful prescription for joy by prioritizing your well-being. It involves activities that nurture your mental, emotional, and physical health. This can include practices like adequate rest, regular exercise, mindfulness, and doing activities that bring you joy.
Another winning strategy is taking a look at what you’re eating, and cutting out sugar, and reducing alcohol intake. And drinking more water. When your body needs water, you can feel tired, cranky, or a little blah. It may even affect your mental sharpness.
Sometimes it is necessary to reteach a thing its loveliness, to put a hand on its brow of the flower and retell it in words and in touch it is lovely until it flowers again from within.”
– Galway Kinnell, “Saint Francis and the Sow”
There are other self-care related things you can do to uplift your mood which may surprise you.
- Have a little dark chocolate: That’s because dark chocolate, the kind that contains 70% cocoa or more has chemicals called flavanols that can make more blood flow to your brain and may help you think more clearly. But don’t overdo it- a small square is sufficient because chocolate also has fat and calories and lots of caffeine.
- Listen to music. Listening to your favourite playlist can affect your brain in the same way chocolate does. Choosing music that resonates with your emotions or uplifts your spirits can be a powerful tool for improving mood and overall well-being.
- Go outside: Not only can the fresh air lift your mood, being exposed to natural light will boost your serotonin levels, which contributes to feelings of well-being and happiness.
- Meditate. Going within allow you to focus on the present moment, fostering a calm and centered state of mind. It’s OK if you get distracted — the point of meditation is to continue to try. It can calm you down and lift your mood, especially if you make it a regular part of your day.
Remember, these two golden rules for cultivating joy.
Laughter and Fun: Social interactions often involve laughter and enjoyment, key components of joy.
Savor Small Moments: Appreciate the little joys in your daily life. A great way to express your appreciation for those little joys is to record them in a gratitude journal. There are plenty of these journals available, including my beginners guide to gratitude journaling and my self-care journal, both available at Amazon.ca
My First Gratitude Journal: A beginner’s guide to journaling meditation https://a.co/d/ePBuJMr
My Self-Care Journal: Five things that make me happy https://a.co/d/c5M0Mxt
