 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
 Decreasing Rumination and Find Peace
If you’ve ever found yourself trapped in an endless loop of overthinking—replaying a conversation, questioning a decision, or imagining worst-case scenarios—you’re not alone. This pattern is called rumination, and while it can feel productive at times (like “figuring things out”), it often leads to increased stress, anxiety, and depression. The good news? Rumination is not a permanent part of your personality. It’s a learned mental habit—and like all habits, it can be changed. In this post, we’ll explore how rumination works, why we get stuck in it, and evidence-based strategies—especially from Accelerated Experiential Dynamic Psychotherapy (AEDP)—that can help. What Is Rumination? Rumination involves repeatedly thinking about distressing situations or emotions without moving toward problem-solving or resolution. It often sounds like:
Why Do We Ruminate? There are several psychological reasons why rumination becomes a go-to coping mechanism:
The AEDP Perspective: From Thinking to Feeling Accelerated Experiential Dynamic Psychotherapy (AEDP) offers a powerful lens for understanding and shifting rumination. In AEDP, the goal isn’t just to change thoughts—it’s to create emotional healing experiences in the presence of a supportive, attuned other. Here’s how AEDP helps reduce rumination: 1. Slowing Down and Tuning In Rumination moves fast—AEDP moves slow. A core practice in AEDP is slowing down enough to notice what’s happening inside. That means dropping below the mental chatter and gently asking: “What am I feeling in my body right now?” This might be a flutter in the chest, a lump in the throat, or a heavy feeling in the stomach. Attending to sensation is the first step away from spiraling thoughts and toward emotional truth. 2. Feeling with Support Emotions like sadness, anger, or fear often fuel rumination when they’re unacknowledged or held alone. In AEDP, these emotions are brought into the light, felt in manageable doses, and shared in a safe relationship. This process is called undoing aloneness—and it’s one of the most powerful antidotes to chronic overthinking. When we feel our emotions directly, the nervous system gets the message: “This feeling is safe to experience, and I don’t have to process it alone.” The result? Relief. Clarity. Peace. 3. Transformational Experience As emotional blocks loosen, clients often report a shift—from anxiety or self-criticism to self-compassion, insight, or even joy. AEDP calls these transformational affects, and they signal that the brain and body are reorganizing toward healing. These moments are incompatible with rumination. They break the loop from the inside out. Additional Strategies to Break the Rumination Cycle While deep emotional work like AEDP is transformative, there are also practical steps you can begin right now. 🌿 1. Name It to Tame It Simply naming rumination when it starts (“I’m ruminating”) can help create distance. This practice, supported by neuroscience, activates the prefrontal cortex and calms the limbic system. It’s a small but powerful step toward regaining choice. 🧘 2. Drop Into the Body Rumination lives in the head. Embodied practices like deep breathing, stretching, or grounding exercises bring you back to the present moment. Try:
🖋️ 3. Write It Down, Then Let It Go Journaling can help move thoughts out of your head and onto paper. Set a timer for 10–15 minutes. Write freely without judgment. When the timer ends, close the notebook. You’ve listened—and now it’s time to shift gears. 🧠 4. Shift from “Why” to “What” Rumination often starts with “Why” questions (e.g., “Why am I like this?”) that have no satisfying answer. Try asking “What” instead:
Resources for Further Exploration 🎧 Podcast The One You Feed with Eric Zimmer – “How to Work With Overthinking” with Dr. Judson Brewer Dr. Brewer, a psychiatrist and neuroscientist, explores how mindfulness and curiosity interrupt rumination. A highly recommended listen. 📖 Book “Reclaim Your Brain” by Dr. Joseph Annibali A clear, compassionate guide to understanding how overactive brain circuits fuel rumination—and how to calm them. 📘 AEDP Book for Clients “It’s Not Always Depression” by Hilary Jacobs Hendel, LCSW A client-friendly introduction to AEDP that teaches how to identify core emotions and work with them compassionately. Closing Thoughts Rumination can feel like it’s trying to help you—but it often keeps you stuck. The way out isn’t more thinking. It’s feeling. It’s presence. And most importantly, it’s connection—with yourself, with your emotions, and with others. Therapies like AEDP offer a healing path that doesn’t just manage symptoms—it helps reorganize the inner world toward clarity, vitality, and peace. You don’t have to stay stuck in your head. Healing happens when we come back to our hearts. Reach out to Debra to get started on your healing journey. #rumination #mentalhealth #AEDP #traumainformedtherapy #mindfulness #emotionalhealing #nervoussystemregulation #psychotherapy #undoingaloneness #slowingdown #DebraEngLCSW Medscape Medical NewsFeatures
Manuela Callari May 07, 2025 Chronic pain affects 150 million people across Europe, according to the European Pain Federation. That is approximately the population of France and Germany combined. This burden drives countless patients to seek help first from general practitioners, incurring substantial costs to patients and healthcare systems, potentially reaching €12 billion annually. That includes direct medical expenses, out-of-pocket costs, and productivity losses due to absenteeism and reduced work capacity. Bigger still is the physical and mental cost patients endure. People with chronic pain experience a lower quality of life, an increased risk for mental health problems like depression and anxiety, and often face social isolation and a reduced ability to participate in daily activities. While managing the physical symptoms of pain is essential, a critical, often overlooked, factor contributes to its persistence: The intricate and powerful link between stress and the experience of pain. Despite evolving scientific understanding and clinical guidelines advocating for a biopsychosocial approach to pain, this crucial connection may not be consistently addressed during early consultations with non-specialist healthcare professionals. Pain specialists see the consequences firsthand. “In my experience, this is incredibly common,” Ashley Simpson, MBChB, consultant orthopedic surgeon specializing in peripheral nerve injuries at the Royal National Orthopaedic Hospital, London, England, told Medscape Medical News. “A significant portion of the chronic pain patients I see had clear psychosocial stressors, such as high anxiety and unresolved emotional distress, early on that went unaddressed.” Ashley Simpson, MBChB Research supports this observation, with one review finding that psychological factors were associated with pain becoming chronic in 83% of studies. This missed opportunity represents a critical junction where early intervention could potentially prevent acute pain from embedding into a chronic condition. The Stress-Pain Connection: An Amplified Alarm System The scientific understanding of pain has moved beyond viewing it solely as a direct signal of tissue damage. Instead, researchers now understand the nervous system, particularly the brain and spinal cord, as a dynamic alarm system whose sensitivity can be modulated by various factors, including stress. In chronic pain, this system often becomes hypersensitive, reacting strongly even to minor stimuli. Sandrine Géranton, PhD, principal research fellow at University College London, London, England, told Medscape Medical News that chronic stress, whether psychological (anxiety or trauma), physiological (poor sleep or inflammation), or environmental, can significantly amplify this sensitivity. “There are shared neural substrates between pain and stress,” David Finn, PhD, professor of pharmacology and therapeutics at the University of Galway, Galway, Ireland, said. “Some of the same brain regions and circuitry within the central nervous system mediate both stress and pain, and so maladaptive alterations in that circuitry due to stress can give rise to sensitization within the somatosensory system, which ultimately can lead to chronic pain,” he told Medscape Medical News. David Finn, PhD The opposite is also true. Persistent pain itself acts as a potent stressor, disrupting sleep, mood, work, and relationships, feeding this cycle of sensitization. What Primary Care Doctors Should Know Despite the compelling evidence, the integration of this biopsychosocial understanding into initial patient encounters remains often overlooked. Frontline healthcare professionals face significant time constraints, often prioritizing immediate symptom management or investigation of obvious structural issues. Patients with chronic pain frequently present having received purely biomedical assessments and treatments, such as repeated scans or a focus solely on strengthening exercises, without ever having the stress or psychological component discussed. This is not necessarily a failing of the individual clinician but a reflection of systemic pressures, historical training biases toward biomedical models, and patient expectations often centered on a physical “fix.” The consequence, as highlighted by both the clinical and scientific experts, is a missed opportunity. Patients may leave consultations without understanding why their pain persists despite a lack of clear physical findings, potentially feeling dismissed or believing their pain is purely physical when stress is a major contributor. This lack of early psychoeducation and acknowledgement of the stress-pain link can hinder their ability to adopt effective self-management strategies and make the pain much harder to treat later. Simpson shared some key concepts healthcare professionals should help their patients understand early.
Integrating a stress-informed approach is feasible even in short consultations:
“It is important to listen carefully to a patient who is saying that they feel stressed or anxious and to take that seriously,” Finn said. “Be aware of the possibility that if that’s not addressed early, it can exacerbate pain-related conditions or contribute to the development of chronic pain.” Géranton reinforced the importance of the integrated approach. “You really need to look at it as one package and never separate the sensory aspect from the emotional aspect of the pain experience.” Simpson, Géranton, and Finn reported having no relevant financial relationships. Manuela Callari is a freelance science journalist specializing in human and planetary health. Her work has been published in The Medical Republic, Rare Disease Advisor, The Guardian, MIT Technology Review, and others. All material on this website is protected by copyright, Copyright © 1994-2025 by WebMD LLC. This website also contains material copyrighted by 3rd parties. #ChronicPain #StressAndPain #BiopsychosocialModel #PainManagement #MentalHealthAndPain #PainAwareness #Neuroscience #PainPsychology #PainReprocessing #HealthcareInnovation #IntegrativeHealth #StressAmplifiesPain |
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
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