We often think of joy as a fleeting moment—a burst of laughter or a beautiful sunset. But what if we could intentionally create joy? Not just happiness, but a more lasting, steady sense of fulfillment? The good news is, we can—and by doing so, we also nurture our heart health and overall well-being.

When we experience joy, our bodies respond: endorphins are released, stress levels drop, and our outlook brightens. Studies show that joy and laughter can lower blood pressure, improve cardiovascular health, and boost our immune system. Even our social connections play a key role. A 2023 Australian heart health study found that women often find this support through friendships, while men benefit from strong family bonds. Regardless of where we find connection, cultivating relationships that foster joy is essential for heart health.

Simple Practices to Boost Joy

Creating joy doesn’t have to be complicated. Small, intentional actions can have a big impact. 

Smile: One of the simplest ways to spark joy is through a smile. Smiling at oneself in the mirror is a great starting point, followed by sharing that smile with others to brighten their day as well.

Laugh break: Laughing—even without a reason—can trick the body into releasing feel-good chemicals, providing an instant lift.

Hug power: Whether it’s hugging a loved one, a pet or even oneself, this simple act can reduce stress and create feelings of connection.

Mindful moment: Pausing for a mindful moment each day allows individuals to reconnect with something that brings them joy. Taking a deep breath and appreciating the present moment can make a world of difference.

Kind acts: Practicing kindness is another joy-inducing habit. A small act of kindness, such as holding the door for someone or leaving a thoughtful note, can spread positivity.

Gratitude letter: Expressing gratitude through a letter of appreciation is a meaningful way to recognize someone’s impact. Reading it aloud to that person can make the experience even more powerful.

Creative hour: Spend time each week on an activity that sparks joy for you. Whether it’s painting, playing music or gardening, engaging in a beloved hobby each week offers a fulfilling way to recharge.

Joy is more than just an emotion; it’s a practice. With consistent, small efforts, it’s possible to bring more joy into daily life and share it with those around us.

Ingrida Perri is an intuitive Integrative Life Coach, meditation teacher, and founder of Spirit In Training, LLC. She is a Duke Integrative Medicine trained Integrative Health Coach with advanced training in Coaching with Spirit and an M.A. in Experiential Health and Healing. Spirit In Training offers tailored coaching programs, meditation sessions, group classes, and workshops designed to elevate your mind, body and spirit. For more information, call 475-291-1693, email [email protected] or visit SpiritInTraining.com. See ad, page 3.

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