Finding Joy in Anxious and Uncertain Times: Small Acts of Self-Preservation

In times of anxiety and uncertainty—whether due to political upheaval, personal challenges, or global crises—it can feel difficult, even impossible, to access joy. The weight of stress, fear, and exhaustion can dim even the smallest moments of happiness. But joy isn’t a luxury—it’s a vital form of self-preservation. When the world feels heavy, tending to your own light can be an act of quiet resistance and radical care.

Joy doesn’t have to come from grand gestures or perfect conditions. Often, it’s found in small, intentional acts that reconnect us to our humanity, our bodies, and our communities. Here are some simple, accessible ways to cultivate joy—even in anxious and uncertain times:

Honor What Feels Good (Without Judgment)

Give yourself permission to notice what feels good—even if it seems small or fleeting. Maybe it’s the warmth of sunlight on your face, a song that makes you sway, or the taste of your favorite tea. These moments matter. Let yourself linger in them without feeling like you need to earn them or justify their importance.

Engage Your Senses

When the world feels overwhelming, grounding yourself in sensory experiences can bring you back to the present. Try running your fingers through soil, lighting a candle with a scent you love, or taking a few slow sips of something comforting. These small acts can soothe your nervous system and create micro-moments of peace.

Create a Pocket of Beauty

Surround yourself with things that spark beauty or comfort. It could be a small vase of flowers, a playlist of songs that lift your spirit, or a collection of photos that remind you of love and connection. Curating even the tiniest space for beauty can remind you that there is still softness in the world.

Connect with Nature (However You Can)

Nature has a unique way of reminding us of life’s cycles and our place within them. If you can, step outside—feel the wind, watch the clouds, or listen to the birds. If access to outdoor space is limited, tending to a houseplant or watching nature videos can offer a similar sense of calm and wonder.

Share Kindness (Without Overextending)

Acts of kindness—both given and received—can spark small but powerful moments of joy. Send a quick message to a friend, compliment a stranger, or simply smile at someone (even through a screen). Generosity doesn’t have to be large or exhausting to be meaningful.

Let Yourself Laugh

Laughter can feel hard to access when everything feels heavy—but it’s also one of the fastest ways to release tension. Watch a favorite comedy, call a friend who always makes you laugh, or follow social media accounts that bring lightheartedness into your feed. Laughter is a powerful antidote to despair.

Celebrate Small Wins

Getting out of bed, feeding yourself, or taking a shower are not small things when the world feels overwhelming. Acknowledge the effort it takes to care for yourself, and celebrate each act of survival as a victory.

Limit the Noise

It’s okay to step away from the endless scroll of bad news. Curate your social media feeds to include voices of hope, humor, and community. Protect your mental space by setting boundaries around how often you check the news and who you allow into your digital world.

Reconnect with What Makes You, You

What are the little things that remind you of who you are at your core? Maybe it’s painting, journaling, dancing in your living room, or singing along to your favorite songs. Even if your energy is low, returning to these small rituals can help you feel more like yourself again.

Allow Joy and Pain to Coexist

Joy doesn’t erase pain—and it doesn’t have to. Both can exist at the same time. Allow yourself to laugh even if you’ve been crying. Let yourself feel a moment of sweetness even in the middle of fear. You don’t need to wait for the world to feel better before you experience joy.

The Key Takeaway

You Are Worthy of Joy. Joy is not a distraction from what’s happening in the world—it’s a vital form of resilience. Small acts of self-preservation are how we keep going. They remind us that even in difficult times, life holds moments of beauty, connection, and love.

Find a Therapist at Insight & Action Therapy

If you’re struggling to access joy or feel weighed down by the uncertainty of the world, Insight & Action Therapy is here to support you. Our therapists are committed to helping you find moments of peace and build resilience—no matter what you're navigating. Reach out to us today to learn more.