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How to Keep Joy When Life Feels Heavy


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It often takes real reflection to recognize the depth of what we’ve gained in a year.

For many reasons, 2025 seems to have been a difficult year for a lot of people. Personally, this last quarter brought uncertainty at my job, concerns about my health, and even grief as I watched people I love walk through their own pain. As the weight of it all began to settle on my shoulders, a friend gently reminded me:

“The joy of the Lord is your strength.”

It’s a verse we Christians quote often—sometimes without knowing exactly where it’s found, and sometimes without truly living it. It’s one thing to know the joy of the Lord is your strength, and another to actually walk with joy when your heart feels heavy, your body feels tired, and your mind feels overwhelmed.

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But this time, when I was reminded where my strength truly comes from, the reassurance kept returning to me. It resurfaced in my spirit over and over until I found myself repeating it whenever my thoughts began to shift.

It led me to a deeper question: How do we access joy when life feels weighty? Not fake joy that pretends everything is fine. Not the kind of positivity that pushes your real feelings aside. But the deep, grounded, supernatural joy that no circumstance can steal.

Here are the practices that helped me as I’ve walked with joy these past few months:

Breathe

Pause and breathe. Ground yourself. Release the tension in your body. Be intentional about slowing down long enough to notice how you really feel. Some mornings I woke up achy and tense—that was my cue to stretch, breathe, and start my day at a gentler pace whenever I could.

Talk to God

Breathing creates space, but talking to God fills that space with His presence. Don’t just unload your problems—have a real conversation with Him. Yes, He already knows, but opening your heart invites deeper connection. Share what’s on your mind, then sit quietly long enough to let Him speak back through insight, peace, or instruction. He walks with you through every season, so keep the conversation open.

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Encourage Yourself

It sounds cliche until you need it. Speak life over yourself. Remind yourself that you are safe, you are held, and you’ve done what you can. Reflect on the mountains God has already moved for you. He didn’t bring you this far to abandon you now. Encourage your spirit with truth.

Hold on to Scriptures That Ground You

Just as I began repeating, “the joy of the Lord is my strength,” find the Scriptures that speak directly to your situation. Write them down. Meditate on them. Recite them. Pray them aloud. Let the Word anchor your mind so your thoughts don’t drift toward fear or worry.

Unplug

Sometimes the most spiritual thing you can do is take practical steps to protect your peace. Unplug. Take a break from social media. Step away from conversations that drain you. Guard your heart by being mindful of what—and who—you allow into your space. Even well-meaning people can unintentionally trigger old wounds or stir distractions you weren’t meant to carry. Keep your environment clear so your mind and spirit can stay clear, too.

Life will still “life,” but God will still be God. Lean on Him in seasons of difficulty and uncertainty, and watch how He shows up for you. When you depend on His Spirit and His joy—and pair it with practical steps to care for your heart—joy will always be your portion.


Weekly Scripture

“Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the Lord is your strength.”

Nehemiah 8:10


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