How to Cultivate Joy Even on Difficult Days – Episode 362

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Dr. Michelle Bengtson and Rev. Jessica Van Roekel share how to cultivate joy even on difficult days.

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Episode Summary:

In a world that pulls our attention toward stress, exhaustion, and discouragement, many of us wonder how to cultivate joy on the days when life feels overwhelmingly heavy. What if joy is not something we wait for but something we intentionally build into our minds and our spirits even during difficult seasons This conversation explores how we can experience joy as a steady anchor rather than an unpredictable emotion, using both biblical truth and the latest neuroscience research to guide us.

Quotables from the episode:

  • Some days feel like a battle from the moment our feet hit the floor. Yet the Bible describes joy not as the absence of hardship but as a powerful spiritual resource that strengthens us from the inside out. Today we will explore how to cultivate joy even when life feels heavy, and we will draw from both scripture and the science of the brain to uncover practical tools that help you experience God given joy that endures. We are talking about cultivating joy on difficult days. Not the easy days. Not the days when everything goes right. We are talking about the days when joy feels far away, and our circumstances feel like they are pressing in on every side.
  • I love that we are talking about this because so many listeners carry heavy burdens. Some carry ongoing health battles. Some shoulder caregiving responsibilities. Some face financial tension or relational heartbreak. When life gets hard the idea of joy can feel unrealistic or even impossible. But God never intended joy to be reserved only for ideal circumstances.
  • One of the first things we need to understand is that joy and happiness are not the same. Happiness depends on what happens around us. Joy depends on the unchanging character of God within us. Joy is a fruit of the Spirit. That means it is something God grows in us as we draw close to Him. And science actually supports this truth. Research on emotional resilience shows that people who anchor their identity and worth in stable truths rather than shifting circumstances experience greater long-term well-being.
  • There is a fascinating study from the University of California that found that when individuals intentionally practice gratitude the brain begins strengthening pathways in the prefrontal cortex. That region of the brain is responsible for emotional regulation and perspective. In other words, when we intentionally focus on what is true and life-giving the brain becomes better at recognizing hope even in hard situations. This is science affirming what scripture has declared for thousands of years.
  • That reminds me of Isaiah 26:3 which says, “God will keep in perfect peace those whose minds are stayed on Him because they trust Him.” Neuroscience demonstrates that where we consistently direct our attention rewires the brain. Scripture calls it fixing our minds on Him. Science calls it neuroplasticity. Both point to the same truth. We can train our minds to recognize God’s presence and goodness even on difficult days. Let’s talk about why joy feels so hard on difficult days.

Why Joy Feels So Hard on Difficult Days

  • It is important to acknowledge that difficult days activate the brain’s threat system. When we face stress or uncertainty, the amygdala lights up like an alarm. It sends a message that says something is wrong. Pay attention. This is why even small frustrations can feel heavy when the brain is already overloaded.
  • And most people do not realize that chronic stress suppresses the parts of the brain responsible for joy, connection, creativity, and problem solving. When the stress response stays turned on, the brain gives more attention to what feels dangerous or negative. But God did not create the stress response to be a lifestyle. Scripture repeatedly invites us to rest, trust, and cast our cares upon Him because He knows we were not designed to carry everything alone.
  • Psalm 94:18-19 says, “When I said, ‘My foot is slipping,’ your unfailing love, LORD, supported me. When anxiety was great within me your consolation brought me joy.” God knows exactly how to meet us in our anxious places and bring comfort that revives joy.

What Scripture Says About Cultivating Joy

  • One of my favorite passages about joy is Zephaniah 3:17. It says, “The Lord your God is with you. He is mighty to save. He takes great delight in you. He rejoices over you with singing.” Think about that. The God who created you rejoices over you. If that does not breathe joy into the darkest places nothing will.
  • Another one is Romans 15:13 which says, “May the God of hope fill you with all joy and peace as you trust in Him.” This verse reveals something powerful. Joy increases as trust increases. Joy is not built on our feelings. Joy is built on our confidence that God is in control even when life is not.
  • And then there is Habakkuk 3:17-19 which is such a raw and honest passage. It basically says even if everything falls apart, even if there is no fruit no crops no herds I will still rejoice in the Lord. This is not denial. It is defiant faith. A faith that says circumstances do not determine the presence of joy. God does.

Neuroscience Insights That Support Scripture

  • What encourages me is that brain science actually supports God’s design for joy. Studies show that experiencing joy activates the brain’s reward pathways and increases the release of neurotransmitters like dopamine and serotonin. These chemicals help lift mood improve focus and strengthen resilience.
  • Even small intentional practices can stimulate these pathways. Things like recalling God’s faithfulness, practicing gratitude, engaging in worship, stepping outside for fresh air, or connecting with trusted people. These simple actions send signals to the brain that counteract the stress response and open the door to joy.
  • There is a study from Duke University that found that worship is not just listening to music but actively engaging with God in worship reduces activity in the brain regions associated with worry. It is as if the brain breathes easier in the presence of God. That reinforces why scripture calls us to rejoice in the Lord. Joy was always meant to be anchored in relationship with Him.

Practical Ways to Cultivate Joy on Difficult Days

  • The first is Scripture meditation. Slow deep breaths. Five minutes of reading a verse and letting it settle. Research shows that slow rhythmic breathing activates the parasympathetic nervous system which calms the brain and makes the mind more receptive to truth.
  • Another practical tool is to practice attention training. This means choosing to look for evidence of God’s presence in your day. Noticing His provision in small ways. This is not toxic positivity. This is intentional spiritual attentiveness. The more we notice His presence the more joy grows.
  • I also recommend a practice called joy stacking. You intentionally add small moments of delight throughout your day. A warm cup of tea. A worship song. A two-minute stretch break in the sunlight. Small joys accumulate and create momentum.
  • One of my favorite ways is to recall past evidence of God’s faithfulness. Your brain does not distinguish between remembering a blessing and experiencing it fresh. Remembering God’s faithfulness literally reactivates joy pathways.

When Joy Still Feels Out of Reach

  • We want to acknowledge something important. Sometimes people do all the right things and joy still feels distant. This does not mean failure. It means you are human.
  • And it is often in those seasons that God carries us most tenderly. If you are walking through grief trauma, depression, or overwhelming circumstances do not pressure yourself to feel joyful. Instead practice gentle presence with God. Invite Him into your pain. Joy may begin as a flicker, not a blaze.
  • Joy grows best in honesty not pretending. Even Jesus said in this world you will have trouble but take heart because I have overcome the world. We can bring our tears to Him and still trust Him to restore joy in time.
  • Friend if you are struggling today, we want you to know that joy is not out of reach. Difficult days do not disqualify you. Hard seasons do not eliminate your capacity for joy. God is with you. He sings over you. He strengthens you. And He delights to restore joy to His children. He is not disappointed in you for struggling. He understands you and walks beside you with compassion.

Scripture References:

  • James 1:2-4 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”
  • Isaiah 26:3 “God will keep in perfect peace those whose minds are stayed on Him because they trust Him.”
  • Psalm 94:18-19 says, “When I said, ‘My foot is slipping,’ your unfailing love, LORD, supported me. When anxiety was great within me your consolation brought me joy.”
  • Zephaniah 3:17 “The Lord your God is with you. He is mighty to save. He takes great delight in you. He rejoices over you with singing.”
  • Romans 15:13 “May the God of hope fill you with all joy and peace as you trust in Him.”

 

Recommended Resources: (If there are affiliate links in this post, meaning, if you click through and make a purchase, I may receive a commission (at no extra cost to you)).

 

Joy doesn’t mean life is easy. It means God is present, steady, and working even when life feels heavy. Tune in to the podcast for practical tips on cultivating joy on difficult days. Share on X You don’t have to wait for circumstances to change to experience joy. You can begin training your mind to recognize God’s goodness today. Tune in for ways to cultivate joy on hard days. Share on X

 

Social Media Links for Host and Co-Host:

Connect with Co-Host Reverend Jessica Van Roekel:

Website / Instagram / Facebook

 

For more hope, stay connected with Dr. Bengtson at:

Order Book Sacred Scars / Order book The Hem of His Garment / Order book Today is Going to be a Good Day / Order Book Breaking Anxiety’s Grip / Order Book Hope Prevails  / Order Book Hope Prevails Bible Study /  Website  /  Blog  /  Facebook / Twitter (@DrMBengtson)  /  LinkedIn  /  Instagram / Pinterest / YouTube / Podcast on Apple

 

About Co-Host Rev. Jessica Van Roekel:

Jessica Van Roekel, authorJessica Van Roekel is a worship leader, speaker, and writer who believes that through Jesus, personal histories don’t need to define the present or determine the future. She inspires, encourages, and equips others to look at life through the lenses of hope, trust, and God’s transforming grace. Jessica lives in rural Iowa surrounded by wide open spaces which remind her of God’s expansive love. She loves fun earrings, good coffee, and connecting with others.

 

 

 

Hosted By: Dr. Michelle Bengtson
Audio Technical Support: Ashton Bengtson

 

Some days feel heavy before they even begin, and joy can feel out of reach. Discover how Scripture and neuroscience work together to help you manage stress, renew your mind, and experience steady joy even when life feels overwhelming.

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