It’s hard to escape the sense that the world feels heavier these days. Conflict, climate crisis, political division, rising costs, and constant bad news seem to dominate the headlines. Many of us are carrying invisible weights—uncertainty, grief, overwhelm—while trying to keep moving through the noise.
In these conditions, joy can feel out of reach, even indulgent. But perhaps it’s exactly what we need.
Not the fleeting kind of joy sold to us through consumerism or escapism, but something deeper. A steadier kind of joy—rooted in meaning, compassion, and connection. A joy that can hold space for both sorrow and strength.
In this blog, we explore what real joy looks like. Drawing on the teachings of Archbishop Desmond Tutu, the Dalai Lama, and modern neuroscience, we offer perspectives and practices to help you cultivate joy—not by avoiding life’s challenges, but by meeting them with a different kind of energy.
Because in difficult times, joy isn’t just a nice idea. It’s a form of resistance, a tool for resilience, and a way back to ourselves.
What Is Joy?
Joy isn’t just a fleeting emotion—it is a deep, enduring energy that sustains us, especially when life gets tough. Unlike happiness, which often depends on external factors, joy is rooted in our outlook, values, and connections.
1. Desmond Tutu: Revolutionary Joy 🕊️
Archbishop Desmond Tutu called joy “much bigger than happiness…while happiness is often seen as being dependent on external circumstances, joy is not.” He believed joy grows through serving others, fighting for justice, and living from a moral compass—not from fleeting comforts.
Tutu also highlighted the fullness of a joy‑filled life:
“Discovering more joy does not…save us from the inevitability of hardship and heartbreak…we have hardship without becoming hard. We have heartbreak without being broken.”
He saw joy as both a personal anchor and a spiritual weapon—drawing others toward caring and generosity.
2. The Dalai Lama: Cultivating Joy From the Heart and Mind
The Dalai Lama teaches that true happiness arises from inner transformation, not material gain. Compassion is central:
- Compassion strengthens our brain and improves emotional resilience. It’s “the cause of happiness” .
- In The Art of Happiness, he emphasises training the mind: happiness is determined more by our mindset than by circumstance.
3. Together in The Book of Joy
In 2016, Tutu and the Dalai Lama penned The Book of Joy, summarising eight “pillars of joy”—four of the mind and four of the heart:
- Mind: perspective, humility, humour, acceptance
- Heart: forgiveness, gratitude, compassion, generosity
Their wisdom has now been distilled into a children’s edition and inspired the Netflix film Mission: Joy.
4. Science and Grateful Living
Complementing spiritual insights, empirical research supports joy’s benefits:
- A 2018 trial found contemplating joy improved physiological coherence and increased positive emotions and spirituality.
- Tools like gratitude lists and micro‑acts of kindness (e.g., from the Big Joy project) showed a 14% well‑being boost in just seven days.
- The Mission: Joy campaign itself recommends daily acts of kindness and gratitude to spark immediate emotional uplift .
5. Practical Steps to Invite Joy
- Shift your lens: Remind yourself daily, “I am fortunate to be alive”.
- Cultivate compassion: Choose empathy over anger—it enhances brain function and inner strength.
- Perform micro‑act kindness: Smile, help someone—science shows it boosts both giver and receiver.
- Keep a gratitude practice: Regularly note your blessings—this shifts how you perceive life.
- Reflect on Desmond Tutu & Dalai Lama’s pillars: Monthly, choose one pillar to study and practice, e.g., generosity or acceptance.
Live from that place—and joy will follow.
Why Joy Matters
Joy isn’t indulgent—it’s essential. It fuels resilience, enhances health, bonds communities, and empowers purposeful living. As Tutu reminded us, joy equips us to face suffering without hardening and invites others to thrive alongside us.
Conclusion
Joy is a revolutionary choice: it springs from compassion, gratitude, and inner work. By integrating simple practices—kindness, gratitude, mindful reframing—you can cultivate a joy that endures, even in the face of life’s toughest trials.
Recommended reading & viewing:
- The Book of Joy (2016) by Tutu, the Dalai Lama & Douglas Abrams
- Mission: Joy (2021) documentary film
- The Big Joy Project
Photo by Kelli McClintock on Unsplash