How to Find Joy When You’re Struggling

When my daughter, Beth, was little, I REALLY struggled. I found it hard to see outside of my challenging and painful world as a special needs medical mom. That led to me expressing very little gratitude, because I just couldn’t see anything positive in my circumstances.

As special needs parents, we can go through seasons and experience fluctuating emotions on different days. Sometimes, down and difficult weeks can become the norm. But even when it seems bleak and we feel like we can’t find joy, we can. Here’s 4 ways to find joy when you’re struggling.

4 Ways to Find Joy Everyday

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1. Write Down One Thing You’re Grateful For

Research has shown that expressing gratitude for one blessing a day, whether small or big, can improve the resilience and mental health of caregivers. Looking for ways to be thankful helps change our perspective and emotions.

What’s one thing you’re thankful for today?

Writing your 1 daily gratitude in a journal will encourage and remind you on days you’re having a hard time thinking of something.

Joy may not just naturally happen–we may have to cultivate joy in our lives. Learn 5 ways gratitude makes special needs parents more resilient.

2. Do Something Fun You Enjoy for 10 Minutes

It can be very difficult to find the time to do something for ourselves. Then we might feel guilty about not completing tasks to help our children and families. But spending even just 10 minutes a day engaging in an activity you enjoy can help lift your mood and outlook.

What’s something you enjoy doing (or used to)?

You might have to be creative in order to make time to do your activity, but it could really make a difference. What’s your favorite hobby? Crafts, needlework, reading, strength training, gardening, cooking, sewing, writing, painting, drawing, word puzzles, game on your phone, scrapbooking, fantasy leagues… or you could try something new!

3. Read a Scripture Verse

Reading Scripture can take our focus off ourselves and our circumstances to remind us of God’s joy, glory, and goodness.

What’s one of your favorite verses in the Bible that brings you joy?

Here are some verses that life my spirits:

• “I will give thanks to you, Lord, with all my heart. I will be glad and rejoice in you” (Psalm 9:1-2).
• “This is the day that the Lord has made; let us rejoice today and be glad” (Psalm 118:24, ESV).
• “The joy of the Lord is your strength” (Nehemiah 8:10).
• “Give thanks to the Lord, for he is good; his love endures forever” (1 Chronicles 16:34).
• “Rejoice in the Lord always. I will say it again: Rejoice!” (Philippians 4:4).
• “Worship the Lord with gladness; come before him with joyful songs” (Psalm 100:2).
• “The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him” (Psalm 28:7).

4. Spend 10 Minutes of Focused Quality Time with Your Child

I confess that I want to spend more time snuggling and reading books with Beth, but it’s so difficult to muster the energy in the midst of caring for all her needs. We can spend so much of our days caring for our child’s needs, implementing behavioral interventions, and going to appointments that we have little energy left to spend quality time with our children.

How can you spend 10 focused minutes enjoying time with your child?

I’ve found that when I do stop to spend focused time with Beth, I enjoy my time caring for her much more.

Sometimes struggling to experience positive emotions can signal mental health symptoms. If you think you might be struggling with depression or other mental health symptoms, see how to tell if it’s typical caregiver stress or a more serious mental health condition. Learn more about disability parenting and mental health and how to find help.

How do you find joy?

Please share your idea in the comments below.

Blessings,

Kristin

All Scripture references are from the New International Version unless otherwise noted.

*The contents of this article are for informational purposes and not intended as a substitute for seeking professional mental health or medical advice.

Kristin Faith Evans, MA, MS, LMSW

Kristin is an author, a speaker, a mental health therapist, and a special needs mom. Her greatest passion is walking with others on their journey to deeper faith and emotional healing. As a Licensed Masters Social Worker and with her Masters in Christian Education, she has served in youth, camping, and retreat ministries and is experienced in Christian counseling, couples and family therapy, substance abuse treatment, and crisis counseling. Kristin lives with her husband, Todd, and their two children in the Nashville, TN area. When she is not enjoying life with her family, writing or working with clients, you can find Kristin training for triathlons, reading, or simply being out in nature. Visit her author website at www.KristinFaithEvans.com.