Overcoming Barriers to Joy

Welcome to the 8th installment in my yearlong series on Joy Intelligence (JQ)! 

Overcoming Barriers to Joy

Identifying and dismantling the obstacles that prevent us from experiencing joy.

I’ve offered throughout this series that joy is a natural emotion, but as we well know, many of us find it challenging to access in daily life. There are both internal and external barriers that block our joy and prevent us from living full-out. 

Let’s review a few so that we can then go about dismantling them: 

1. Stress is a major obstacle: when we’re chronically stressed or anxious, our bodies stay in “fight-or-flight” mode, which makes it hard to relax or feel positive. In fact, research shows that people under high stress experience significantly fewer positive emotions – it’s as if stress crowds out our capacity for joy.
2. Limiting beliefs are those ingrained thoughts that tell us we don’t deserve happiness or that “things have to be perfect” before we can feel joy. Such beliefs (e.g., “I’m not worthy of being happy” or “Joy never lasts, so why bother?”) can quietly sabotage our well-being and prevent us from being as happy as we could be by imposing an invisible ceiling on our joy.
3. Fear of vulnerability can also make true joy feel threatening. Author and researcher Brené Brown famously said, “Joy is the most vulnerable emotion we experience”. Why? Because fully embracing joy means letting go of control and accepting the risk that the feeling could vanish. Brown’s research found that people often push away feelings of joy to avoid the vulnerability – a reflex she calls “foreboding joy,” where we dampen our happiness because we’re subconsciously bracing for disappointment. 
4. A busy, fast-paced lifestyle can be a barrier to joy as we rush from task to task, pack our schedules, and feel pressured to be productive every minute. In the hustle, we neglect rest and play – fertile ground for joy – often saying “I’m too busy to relax or enjoy myself.” Over time, this busyness and constant distraction dull our ability to savor life’s simple pleasures. 
5. Environmental factors like a negative or unsupportive work environment, family situation, or social circle can also inhibit joy; it’s hard to feel uplifted if you’re surrounded by chronic pessimism or criticism.

How can we begin to dismantle these barriers? 

Fortunately, with intentional practice, we can start to reclaim our natural joy-connection:

• Mindful micro-breaks: When stress strikes, pause for a minute or two. Close your eyes, unclench your jaw and shoulders, and take a few slow breaths. 
• Reframe limiting beliefs: Catch those “I can’t” or “I shouldn’t be happy because…” thoughts. Write them down and counter each one with a more nurturing statement. 
• Practice courageous joy: Allow yourself to fully enjoy good moments. If you feel joy creeping in, resist the urge to downplay it. Instead, deepen it – smile, share it, or say out loud, “This is a great moment.” 
• Connect with a joy partner: Share the Chair of JOY exercise or a gratitude practice with a friend or family member. Having someone else celebrate small joys with you provides accountability and doubles the joy, making it harder for stress or fear to isolate you.

You can watch the video below for more ideas on how you can remove obstacles to joy, and I’ll also lead you through a Chair of Joy experience. Then join me next month when we’ll explore JOY as a Core Life Skill.

https://youtu.be/dbnXLOxQubI

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