 Life’s journey is often marked by periods of uncertainty, stress, and turbulence. Whether we are facing personal challenges, societal upheaval, or global crises, these moments can feel overwhelming and all-consuming. Yet, even in the midst of adversity, it is possible—and profoundly important—to cultivate joy. Joyful moments can act as anchors, helping us maintain resilience, hope, and a sense of connection to ourselves and others. This blog post explores practical strategies for creating joyful moments during turbulent times and provides three valuable resources to support your journey.
Why Joy Matters in Difficult Times Joy is more than fleeting happiness. It is a deep sense of well-being, contentment, and connection. During difficult periods, joy can:
1. Practice Mindful Awareness Mindfulness is the practice of being present in the moment, observing thoughts and feelings without judgment. When life feels chaotic, mindfulness can help us notice and savor small moments of joy we might otherwise overlook. This could be as simple as appreciating the warmth of sunlight, the taste of your morning coffee, or the sound of laughter. How to try it:
2. Connect with Others Human connection is a powerful source of joy. During turbulent times, it is easy to become isolated, but reaching out can make a significant difference. Connection does not have to be grand—it can be a text message, a phone call, or a shared meal. Ways to connect:
3. Engage in Joyful Activities Joyful moments often arise when we engage in activities that bring us pleasure and fulfillment. These activities might look different for everyone—art, music, movement, nature, or play. Ideas to spark joy:
4. Celebrate Small Wins During turbulent times, it can be hard to see progress or feel accomplished. Celebrating small wins helps shift our focus from what is wrong to what is going well, however minor. How to celebrate:
5. Find Meaning and Purpose Joy is deeply connected to meaning. Even in hardship, reflecting on what matters most can help us find purpose and fulfillment. This might involve spiritual practices, personal values, or contributing to causes you care about. Ways to find meaning:
Resources Here are three resources designed to help you cultivate joy and resilience during turbulent times:
Turbulent times are an inevitable part of life, but they do not have to be devoid of joy. By practicing mindful awareness, connecting with others, engaging in joyful activities, celebrating small wins, and finding meaning, we can create moments of light that sustain us through darkness. Remember, joy is not just a luxury—it is a necessity for well-being and resilience. If you are struggling, reach out for support. You are not alone, and with intention and care, joyful moments can be found—even now. May you discover and nurture joyful moments, wherever you are on your journey. #CultivateJoy #Resilience #MindfulLiving #FindJoy #MentalHealthMatters #Connection #PurposefulLiving #Happiness #Wellbeing #StressRelief #JoyfulMoments #SelfCare #Gratitude #TurbulentTimes #GrowthMindset #EmotionalWellness #YouAreNotAlone #DebraEngLCSW Feeling stuck in political worry—mind racing, tears rising, hope dimming—is not uncommon these days. Political stress isn’t imaginary. Science confirms its impact, and that means there’s room to act on it.
Political Stress Is Real—and Measurable Researchers have observed that politics isn’t just a headline—it affects our bodies and minds. A 2022 study found that political engagement between 2017 and 2020 became a chronic stressor that “exacted significant health costs for large numbers of American adults” (Smith, 2022). Another large-scale survey documented how polarization and media exposure amplified anxiety, depression, and stress symptoms in those closely following political events (APA, 2017; Pappa et al., 2022). Why Rumination Follows Political Overload Constant news cycles fuel rumination—the brain’s spin cycle. That repetition increases anxiety, disrupts rest, and can slide into hopelessness. While rumination is a well-established risk factor for depression, newer research highlights how political stress specifically intensifies that loop (Watkins, 2016). Strategies That Ground, Guide, and Restore 1. Regulate Through Grounding
Final Thought Politics can erode hope—but your response doesn’t have to follow the same script. Find footing in your body, your values, and your small acts of resilience. These are quiet revolutions worth noticing. References
How Food Supports Mental Health
Nourish Your Mind: How Food Supports Mental Health: If you’ve ever felt a shift in your mood after a meal—whether more energized, calmer, or more irritable—you’re not imagining it. Food doesn’t just fuel your body; it plays a vital role in how you feel emotionally. Research shows that the way we eat can influence symptoms of anxiety, depression, and stress. This guide explores how nutrition supports your mental health and offers practical ways to nourish your mind through food. How Food Affects Your Mood: Your brain needs certain nutrients to function well. These nutrients help produce chemicals like serotonin and dopamine—key players in how you feel. A healthy diet can:
What the Research Shows: Large studies show that people who eat more vegetables, fruits, whole grains, nuts, and healthy fats have lower rates of depression and anxiety. Diets high in processed foods and added sugars are often linked to poor mood and low energy. One eating pattern that stands out is the Mediterranean-style diet, rich in olive oil, fish, greens, and legumes. It’s simple, flexible, and supports long-term well-being. Nutrients That Support Your Mental Health Omega-3 fatty acids → Found in salmon, flaxseed, and walnuts. Help reduce inflammation and support brain health. Magnesium → Found in leafy greens, black beans, and pumpkin seeds. Helps calm the nervous system. Folate & B vitamins → Found in legumes, eggs, and whole grains. Needed to make neurotransmitters like serotonin. Probiotics → Found in yogurt, kefir, and fermented vegetables. Support gut health, which influences mood. What to Limit: Try to reduce:
Leslie Korn’s Approach to Food & Mood: Dr. Leslie Korn is a mental health and integrative nutrition expert. Her work focuses on how food and trauma healing go hand-in-hand. Her book The Good Mood Kitchen offers:
Small Steps to Nourish Your Mind: You don’t have to change everything at once. Try starting with:
Mindful Eating Matters: Try to eat slowly, without screens or distractions. Tune into taste, texture, and how you feel. This helps with digestion and emotional awareness—and deepens your connection to nourishment. Final Thoughts: Your mental health is influenced by many things. Nutrition is one area where small, consistent changes can lead to meaningful improvements. You don’t have to eat perfectly. You just have to start. Contact Debra for help on your healing journey. Resources
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Debra Eng, MSW, LCSWShe has over 20 years of experience with a wide range of issues. She currently focuses on aging, caregiving, developmental trauma and chronic health and pain conditions. Archives
September 2025
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