The Science of Joy: How Small Moments Support Wellness
As fall arrives and life gets busier with school schedules, work demands, and packed calendars, it’s easy to let joy slip down the priority list. Yet, joy is not just a fleeting feeling. It is deeply connected to your overall well-being. Joy is an immediate experience, available any time we are present in the moment. And science shows that moments of joy can have measurable benefits for our mental, emotional, and even physical health.
Joy and the Brain: Why It Matters
Experiencing joy activates the brain’s reward centers, releasing dopamine and serotonin, neurochemicals that regulate mood, motivation, and resilience. Research shows that even small bursts of joy can:
Lower stress hormone levels
Improve cardiovascular health by reducing blood pressure
Strengthen immune system function
Enhance focus, memory, and creativity
This means that something as simple as a walk in the crisp fall breeze or putting up Halloween decorations isn’t frivolous. It’s science-backed self-care. These micro-moments of joy accumulate to create very real shifts in wellness.
Designing Joy
In her TED Talk Where Joy Hides and How to Find It, Ingrid Fetell Lee explores how our environment influences our emotions. Bright colors, natural light, round shapes, and playful designs can spark joy in the brain. From a wellness perspective, this means intentionally designing our surroundings, at home and work, can directly support mental health and emotional balance. Adding a plant to your desk, hanging string lights, or surrounding yourself with meaningful objects are small but powerful interventions.
An Attitude of Gratitude
One of the most well-documented tools in positive psychology is gratitude. Studies show that practicing gratitude increases activity in the prefrontal cortex, the part of the brain responsible for decision-making and emotional regulation. By shifting our focus toward what’s working and what we appreciate, gratitude enhances our capacity for joy.
When we recognize that many of the things we take for granted (our relationships, our homes, our health) are privileges others might wish for, we anchor ourselves in appreciation. This mental shift doesn’t erase life’s challenges, but it makes joy more accessible even in stressful times.
The Power of Presence
Stress and anxiety live in future or past thinking; worrying about what’s next or replaying what already happened. Neuroscience confirms that when we ground ourselves in the present, the brain’s stress response calms down. Joy lives in this present state where stress and anxiety cannot exist.
That means the simple act of noticing the crunch of leaves beneath your feet, savoring the taste of fresh coffee, or laughing with a friend is more than a nice moment. It is an antidote to stress. By engaging fully in the now, we limit anxiety’s power and strengthen resilience.
Science-Backed Ways to Boost Joy
Move your body. Physical activity releases endorphins, supporting both mental health and immune function.
Get outside. Exposure to nature reduces cortisol and enhances mood.
Engage your senses. Mindful eating, listening to music, or enjoying seasonal scents activates multiple brain pathways linked to joy.
Practice gratitude. Keeping a daily journal of 3 things you’re thankful for is shown to increase long-term well-being.
Foster social connection. Sharing joyful experiences with others strengthens oxytocin release, the hormone tied to trust and bonding.
Bring More Joy Into Your Life
As you move through this busy season, remember that from a wellness perspective, joy can be as impactful as sleep, nutrition, and movement on your well-being. It lowers stress, builds resilience, and supports both mind and body health. Luckily joy is something we can cultivate intentionally. By pausing to notice beauty, practicing gratitude, and inviting small sparks of delight into your day, you invest in your overall well-being.