March 20 is International Day of Happiness, a global reminder that happiness is essential for your mental and emotional well-being. However, mental or behavioral health issues can make finding joy feel like an uphill battle. Depression, anxiety, trauma and substance use disorders can dull your ability to experience pleasure, making life feel heavy and hopeless.

At Serene Behavioral Health, we understand how these challenges interfere with people’s capacity to feel good. That’s why we encourage you to do small, intentional things to rebuild your sense of joy, even during hard times.

Why Happiness Matters for Your Mental Health

Happiness goes beyond feeling good in the moment – it’s vital for maintaining your holistic health. Research shows that happiness can reduce stress, lower the risk of chronic illness and improve your emotional resilience. It strengthens relationships, boosts motivation and contributes to long-term stability.

Mental illness may disrupt your brain’s ability to process positive experiences, making it harder for you to enjoy things that once brought comfort or excitement.

Why It’s Hard to Feel Happy

Mental and behavioral health issues can impact your brain function, particularly in areas related to motivation, pleasure and emotional regulation.

• Depression can make even simple activities feel overwhelming.
• Anxiety creates constant worry, making it hard to relax and enjoy the present moment.
• Substance use disorders alter your brain’s reward system, making it harder to feel satisfied without drugs or alcohol.
• Trauma can leave you feeling emotionally numb or disconnected from yourself and others.

These barriers are real – but you can overcome them with self-compassion and practical strategies.

How to Invite Happiness Back Into Your Life

Even when things feel difficult, small moments of happiness can lend themselves to healing and recovery. Here are a few suggestions that may help you gradually rebuild a connection to joy.

1. Focus on Simple Pleasures

Happiness can come from ordinary moments – a hot shower, a tasty meal, fresh air or listening to your favorite song.

2. Practice Gratitude

Taking a moment to notice what’s going well can shift your perspective. Try writing down a few things you’re grateful for each day or reflecting on experiences where you felt supported or proud.

3. Move Your Body

Physical activity boosts your mood by increasing endorphins. Try a short walk around your neighborhood or a quick series of yoga stretches and notice the difference in your outlook.

4. Stay Connected

Reaching out to someone you trust – whether it’s a friend, family member or therapist – can ease feelings of loneliness by providing positive social interactions.

5. Engage in Meaningful Activities

Doing something purposeful can provide you with identity and fulfillment. Find activities that align with your interests and values, like reading, painting, cooking, gardening, volunteering or taking a class.

6. Let Yourself Feel

Happiness doesn’t mean ignoring your other emotions. Allow yourself to feel sad, frustrated or anxious without judgment. Processing your feelings in a healthy way makes room for more positivity in the future.

7. Get Professional Support

It might be time to seek help if maintaining a positive attitude is a struggle no matter what you try. Therapy, medication or structured treatment can provide the tools you need to manage your mental health challenges and create space for joy again.

Finding Joy Even in Challenging Times

At Serene Behavioral Health, we help people reconnect with themselves, their emotions and their sense of purpose. We understand that joy can feel out of reach during difficult times, but we make healing possible with evidence-based treatment and compassionate care. Contact us today to request help.