Welcome to the 10th installment in my yearlong series on Joy Intelligence™ (JQ)!
The Role of Joy in Mental Health
Exploring joy as a transformative tool in managing mental health challenges.
At this point in our exploration of JOY, we’ve learned that Joy isn’t just a “nice-to-have” feeling – it plays a pivotal role in our mental health. After we experience something stressful that amps up our heart rate and tension, having a sincere moment of joy or laughter can speed up our recovery by lowering blood pressure and stress hormones more quickly.
Think about how a good laugh or a joyous surprise can make your shoulders drop and your breathing slow down – that’s your body shifting out of fight-or-flight mode. In fact, laughter is being used as a therapy in some mental health programs because it reduces levels of cortisol, the primary stress hormone, and boosts the brain’s production of dopamine and endorphins, natural chemicals that improve mood and induce relaxation.
The Chair of JOY® practice is one practical tool making waves in mental wellness circles because of how it facilitates these joy-related benefits. By using the 4 simple steps of SIT, BREATHE, THINK, FEEL, the practice guides individuals into a relaxed, positive state very quickly. For a deeper dive into the powerful science behind each of these four steps, definitely review my third blog in this series on Joy Intelligence with the Wellness Universe.
People who use Chair of JOY regularly often report lower daily stress levels, improved mood, and a greater sense of control over their emotions. It’s a form of deliberate emotional regulation that, done consistently, builds mental strength – much like meditation or prayer does for some. It’s also very empowering: knowing that you have the ability to create joy and peace within yourself can reduce feelings of helplessness that come with mental health struggles.
Little moments of joy can make a big difference. Here are a few ideas to weave joy into your mental health toolkit:
- Start a “smile file”: Create a folder (digital or physical) of things that bring a smile to your face – funny memes, uplifting quotes, photos of happy memories. On tough days, spend a few minutes with your smile file so you can trigger those feel-good chemicals in your brain and remind you that good times exist alongside the bad.
- Joyful movement: Physical exercise is known to improve mental health, but you can double the benefit by making it fun. Dance to your favorite upbeat song, play a sport you love, or just do a silly walk in your living room. Movement releases endorphins (natural mood boosters), and doing it joyfully rather than as a chore makes you more likely to stick with it.
- The 3-2-1 technique for anxiety: When feeling anxious, try this Chair of JOY-inspired mini-practice: Sit down and take 3 deep breaths (inhaling calm, exhaling stress). Then think of 2 things you are grateful for in that moment. Lastly, smile (even a little) for 1 full minute while recalling a favorite memory. This engages your body, mind, and emotions in shifting out of anxiety and into a lighter state.
- Bedtime positivity ritual: Since nighttime can be hard for many (ruminating thoughts, etc.), end your day with a dose of joy. Write down one joyful thing from your day or listen to a calming, positive song as you prepare for bed. Falling asleep with thoughts of joy or gratitude in mind can improve sleep quality and set you up for a better mood tomorrow.
You can watch the video below to learn more about the healing power of JOY, and I’ll also lead you through a Chair of Joy experience. Then join me next month when we’ll explore Building Joyful Communities
Watch the Video
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Life & Relationship Coach, Deborah Roth, MA is also a Counseling Astrologer, and Interfaith Minister. She leads women’s New Moon Circles and Full Moon TeleMeditations every month and loves designing creative, meaningful rituals for individuals and couples to energize their lives and relationships.
Thank you, Deborah. What a beautiful reminder that joy isn’t just a fleeting emotion, but a powerful tool for healing and emotional resilience. I love how the Chair of JOY® practice makes it simple to shift from stress to peace in just a few mindful moments. Little bursts of joy truly can transform our mental well-being: one smile, one breath, one grateful thought at a time.