Life isn’t always a celebration. Sometimes it feels like an endless obstacle marathon where everything seems to go wrong: problems at work, relationship struggles, financial troubles, health issues, and an inner emptiness and fatigue.

In such moments, it may seem like there’s nothing to be happy about. But even in the darkest times, you can find light—start with small steps.

1. Acknowledge Your Emotions

The first thing to understand is that it’s okay to feel sadness, anger, or disappointment. Don’t suppress your emotions or blame yourself for not feeling joy. Allow yourself to experience these feelings. Sometimes, simply admitting that you’re not okay is the first step toward relief.

Try keeping a journal: write down your thoughts and emotions. This can help you better understand yourself and possibly uncover the root of your problems.

2. Look for Small Joys

When everything feels bad, it may seem like happiness has to be grand: a new job, great love, sudden wealth. But in reality, happiness often lies in the little things. Try to notice small pleasant moments:

  • A cup of hot coffee in the morning.
  • Sunlight streaming through the curtains.
  • A stranger’s smile on the street.
  • Your favorite song playing on the radio.

Make a list of such moments and revisit it when things feel bleak.

3. Focus on What You Can Control

We often suffer because we try to control what’s beyond our reach: other people’s opinions, the economy, the weather. But there are things you can change: your attitude, your actions, your habits.

Start small: tidy up your room, cook yourself a delicious meal, go for a walk. These small steps can help you feel like you’re still in control of your life.

4. Practice Gratitude

When everything feels wrong, it may seem like there’s nothing to be grateful for. But try to find at least one thing each evening to say “thank you” for. It could be something simple: “Thank you for having a roof over my head,” “Thank you for my health,” or “Thank you for a friend’s support.”

Gratitude helps shift your focus from what you lack to what you have. It doesn’t make problems disappear, but it helps you see life in a more positive light.

5. Help Others

When you’re feeling down, it may seem like no one needs you. But helping others is a powerful way to feel better. It doesn’t have to be something grand: help an elderly neighbor carry groceries, feed a stray kitten, or simply listen to a friend.

When you do something good for others, you feel that your life has meaning. This gives you strength and hope.

6. Find Meaning in Challenges

Difficult times aren’t just trials—they’re opportunities for growth. Ask yourself: “What can I learn from this situation?” Perhaps you’ll become stronger, wiser, or learn to appreciate what you once took for granted.

Many successful people’s stories began with hardships. They didn’t give up but used their problems as a springboard to achieve their goals.

7. Ask for Help

Sometimes, it’s impossible to cope alone, and that’s okay. Don’t be afraid to ask for help: talk to friends, family, or seek support from a therapist. Speaking with someone who listens and supports you can bring immense relief.

Remember: asking for help isn’t a weakness—it’s an act of self-care.

8. Live in the Present

We often suffer because we live in the past (regretting what was) or the future (fearing what will be). But life happens here and now. Practice mindfulness: focus on what you’re doing at the moment. Savor the taste of food, listen to the sounds around you, feel your breath.

Meditation, breathing exercises, or simply walking in nature can help you return to the present moment.

9. Remember: Everything is Temporary

Life is a series of ups and downs. If you’re feeling low now, it doesn’t mean it will last forever. Recall moments when you’ve overcome difficulties before. If you could do it then, you can do it now.

10. Allow Yourself to Dream

Even in the toughest times, it’s important to have dreams and goals. They give you hope and direction. Don’t be afraid to dream big, but start with small steps. For example, if you dream of traveling, start by learning a language or planning a route.

Joy isn’t always something grand. Sometimes, it’s simply the ability to notice beauty in the little things, gratitude for what you have, and faith that tomorrow will be better!

© Elena Shuwany