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This is an idea for the new year. Let’s make 2024 a year of joy.
Does that seem ridiculous given the current world situation? please listen.
The basic premise of the practice of joy (which I learned about in Ross Gay’s collection of essays, The Book of Delights) is simple. Try to notice what makes you happy in your daily life. It could be anything – a pretty flower, a smile shared with a stranger, the sight of someone playing a trumpet while riding a unicycle down a Philadelphia boulevard (true story). Nothing is too small or absurd. And every time you notice something that makes you happy, raise your arm, put your index finger in the air, and say loudly and enthusiastically, “I’m happy!” (Yes, even if you’re alone.) Ideally, share your joy with others.
Given the severity of current events, feelings of burnout, and the upcoming U.S. presidential election in which democracy itself appears to be at stake, the concept of prioritizing pleasure may sound ridiculous or almost irresponsible. not. But this is exactly why it is so important. Far from being a frivolous habit, consciously noticing and sharing what we find enjoyable can improve our mood, outlook, relationships, and even physical health.
how? Noticing joy requires attention, which is necessary for our happiness and contentment, but can be difficult in an increasingly distracted world. Essentially, this is a form of gratitude practice. This means noticing what you are grateful for and cultivating the habit of gratitude.
There’s a good reason why gratitude practices are popular. Making this a habit has mental and physical benefits, including reduced symptoms of depression, anxiety, and stress, and (possibly related) improved biomarkers for heart health.
But if you stick with the habit of gratitude long enough, you may find yourself expressing gratitude for the same things over and over again, almost out of a sense of obligation. You are grateful for your friends and family. I am grateful that I have enough food. You are grateful to have a place to live. Eventually, the practice becomes less effective and becomes a chore.
In contrast, joy practices tap into the deep power of gratitude without the risk of becoming mundane. That’s because what makes us happy is often novel. I don’t think we’ll see a unicycle rider blowing a trumpet again for some time.
Noticing and sharing joy is a type of what psychologists call “savoring,” the practice of intentionally appreciating positive life experiences. Savoring has been proven to not only lift people’s moods, but also balance out the brain’s natural tendency to focus on things that cause anxiety and fear. (Although adapting to potentially threatening stressors is beneficial from an evolutionary perspective, it takes effort to focus our brains in positive ways.)
Additionally, the effect of savoring becomes even more powerful when you not only notice the positives, but also label and share them. (This is why it’s important to say out loud, “Fun!” and raise your finger in the air, even if it feels silly at first.)
And that’s probably my favorite part of practicing. It’s about sharing joy with others. When he begins a meeting or class, he invites people to share one thing that made them happy that day. Share the joy as an icebreaker or as a ritual before a family meal. I have multiple joy group chats, and each new message lifts my spirits, makes me feel even more connected to others, and makes me want to notice and share more joy. Masu.
For example, a friend sent me a photo of frost crystals on her windshield with the caption, “Over the moon!” This not only made me feel closer to him, but it also made me determined to find joy in situations that might otherwise be annoying (like having to scrub the frost off my car).
These moments of connection have a positive impact on our bodies. health. As Surgeon General Vivek Murthy’s recent recommendations on the nation’s loneliness epidemic pointed out, a lack of social connection can lead to higher blood pressure, heart disease, cognitive impairment, depression, anxiety, type 2 diabetes, and susceptibility to infectious diseases. associated with an increased risk of In fact, one well-reviewed meta-analysis concluded that the health risks of loneliness and isolation are comparable to the health risks of smoking up to 15 cigarettes per day.
It makes me wonder: What would happen if we, as individuals and as a community, engaged in practices of joy? How would that affect our happiness and health? And if we paid less attention to the things that divide us and more attention to the things that spark joy, this country would be better off. What will happen to the political situation? It is possible to disagree with people, to recognize and debate life’s challenges, to sit with sadness, mourning, and fear, while still marveling at and searching for simple joys.
You might be surprised at how many surprises there are. Mr. Gay writes: “It didn’t take me long to learn that the training and practice of writing these essays triggered a kind of pleasure radar. Or maybe it was more like developing a pleasure muscle. It suggests that the more you learn about joy, the greater the joy of learning becomes.”
This year, like every other, will be filled with conflict and tragedy. But it will also be filled with joy. Determine to notice them.
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