Joy as Medicine: A Mini Guide for Summer Healing

When was the last time you felt joy (not a fleeting smile or a funny meme), but a kind of joy that settled deep in your bones? The kind that makes you breathe a little deeper, unclench your jaw, and remember that life, though hard at times, is still truly beautiful.

This summer, what if you treated joy like medicine? Not as a reward for surviving the chaos, but as a daily ritual for your well-being. Joy has the power to lift your mood, energize your body, and calm your mind.

Let’s explore ways to invite more of it in.

The Biology of Joy

Joy is more than a moment of happiness; it’s medicine made by your own body.

When you experience joy, your brain releases a range of healing chemicals, including dopamine, serotonin, oxytocin, and endorphins. These don’t just lift your mood, they lower stress, reduce inflammation, support immunity, and promote physical and emotional wellness.

Dr. Barbara Fredrickson’s Broaden-and-Build Theory teaches us that when we experience positive emotions, our brains shift from a state of survival (fight, flight, or freeze) into a more open, creative, and flexible state (Fredrickson, 2001).

Joy doesn’t take away life’s difficulties, but it equips us to face them with greater strength, clarity, and resilience.

5 Ways to Use Joy as Medicine This Summer

Here are five simple, science-backed ways to bring more joy into your life this season, no fancy tools or big life changes needed:

Joyful Movement

You don’t need a gym membership or need to enroll in any special classes to benefit from movement. Dance around your living room, take a walk outside, or try stretching outside under a tree. Moving your body releases feel-good endorphins and improves your mood almost immediately.

Sunshine Rituals

Natural sunlight boosts serotonin and helps regulate your sleep and mood. Start your day with 10-15 minutes of outdoor light, whether it’s sipping your morning coffee on the porch, reading in the park, or taking a mindful stroll around the block.

Laughter as Therapy

Laughter truly is medicine. It relieves tension, enhances oxygen intake, improves circulation, and strengthens your immune system. So go ahead and watch that comedy special, a hilarious movie, or call someone who always makes you giggle.

Creative Expression

Whether it’s doodling, gardening, baking, journaling, or a new DIY project, creative flow quiets anxiety and invites joy in. It’s not about being perfect; it’s about getting lost in the process and reconnecting with the present.

Spiritual Joy

Joy can also come from stillness. Whether through prayer, meditation, mindfulness, or gratitude journaling, connecting to something greater than yourself nurtures a deep, sustaining joy that goes beyond your current circumstances.

Reflection:

This week, write a “Joy List”: 10 small things that light you up inside. Your list can include anything from fresh fruit to a phone call with a friend. Post your list somewhere visible and treat it like a prescription. Take your “joy dose” at least twice a day (if not more).

Resources for Everyday Joy

Books to Check Out:

The Happiness Track by Emma Seppälä

The Book of Delights by Ross Gay

The Art of Happiness by the Dalai Lama and Howard Cutler

Apps to Try:

Insight Timer or Calm (for joy medications)

Finch or Moodfit (for mood tracking and gratitude)

Final Thoughts:

Joy isn’t a luxury, it’s a necessity. It strengthens your body, refreshes your spirit, and expands your capacity to show up in the world. So let this summer be your reminder: joy is always available, always healing, and always worth pursuing.

Take your joy seriously, because it just might be the best medicine you have.

References:

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218

Mayo Clinic Staff. (n.d.). Stress relief from laughter? It’s no joke. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Seppälä, E. (2016). The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. (2016, March). TD Magazine, 70(3), 75. https://link-gale-com.ezproxy.uta.edu/apps/doc/A447443820/ITOF?u=txshracd2597&sid=summon&xid=6508424f