Permission to Feel Good: Tiny Joys That Actually Help Mental Health
When was the last time you let yourself feel good?
Not just okay. Not just functioning. But actually good.
In a world that constantly reminds us of what’s wrong, where anxiety feels like a baseline state and exhaustion is worn like a badge of honour, the idea of feeling good can seem naive. Frivolous, even. Like you're ignoring reality. Or worse, being selfish.
But here’s the thing: joy is not indulgent. It’s necessary. Especially now.
You don’t need to wait until everything is fixed to feel better. You don’t need to earn the right to enjoy your life. You are allowed to feel good, even when the world feels heavy.
And the best part? You don’t need a total life overhaul to get there.
Why tiny joys matter more than you think
Positive emotion isn’t about ignoring the hard stuff. It’s about building resilience so you can face it.
Research shows that micro-moments of joy, small, seemingly insignificant bursts of pleasure or connection, help regulate your nervous system, broaden your attention, and build long-term emotional strength. These aren’t empty distractions. They are investments in your mental health.
Even a thirty-second pause to notice something beautiful, or a spontaneous laugh, creates a shift. Your breath slows. Your body softens. Your world feels less hostile, more hopeful.
This is what makes joy a survival skill. Not because it fixes everything, but because it gives you the energy to keep going.
The guilt that comes with feeling good
If you're someone who’s used to carrying responsibility, stress, or other people’s expectations, the idea of feeling good can trigger resistance.
You might feel guilty for taking a break. Or uncomfortable with happiness, like it might disappear the second you notice it. Maybe you’ve been pushing so hard for so long that joy feels foreign, like a language you forgot how to speak.
And if you're used to tying your worth to output, rest and pleasure can feel dangerous. As if stopping, even just for a moment of enjoyment, will unravel all your progress.
But that’s not how real wellbeing works. You’re not meant to live in constant tension. You don’t have to wait until everything is perfect to let your shoulders drop.
Tiny joys that actually boost your mental health
You don’t need grand gestures. The smallest sparks of joy are often the most powerful.
Here are a few examples that have helped me — and many of my clients — reconnect with feeling good in small, meaningful ways.
👉 That first sip of coffee in the morning, in silence. There’s something grounding about that moment. No screens. No to-do list. Just a pause. A breath. Warmth in your hands. A sense of arrival.
👉 Blasting a song and singing badly on purpose. Not everything needs to be productive. Sometimes you need to shake out the stress. Music that makes you move or sing bypasses overthinking and taps into pure, unfiltered joy.
👉 A short walk without your phone. Not a power walk. Not a step goal. Just movement and noticing. The sky. The leaves. The way your breath changes. Let your mind wander.
👉 Lighting a candle before dinner. Ritual creates rhythm. And rhythm signals safety. It’s not about the candle — it’s about marking the moment. This is dinner. This is presence. This is now.
👉 Noticing something beautiful, and pausing. A flash of colour on a bird’s wing. The pattern of raindrops on a window. A smile from a stranger. Beauty is everywhere, but only if we choose to see it.
These aren’t fixes. They’re anchors. And when used consistently, they become quiet acts of healing.
Morgan Byas
How to make room for joy without overthinking it
You don’t need a detailed plan. You don’t need to write a gratitude journal or commit to a 30-day challenge. This is not another thing to add to your to-do list.
All you need to do is notice. Pay attention. Allow.
Start by asking yourself once a day: What would feel good right now — even just for a minute?
Maybe it’s stretching. Or breathing. Or stepping outside. Maybe it’s texting a friend. Or putting your phone down. Or making a cup of tea and actually drinking it hot.
Tiny joys don’t demand a lot. But they offer so much.
Final thought: You’re allowed to feel good (even now)
We live in difficult times. But joy still counts. In fact, it matters more than ever.
Letting yourself feel good is not a denial of the hard stuff. It’s an act of quiet defiance against a world that tells you to stay anxious, tired, and numb.
You are allowed to laugh, to pause, to savour. Not because you’ve earned it. Not because things are perfect. But because you are human.
Joy is not a reward for surviving. It is part of what helps you survive.
And you are allowed to choose it.
—MRB
My goal is to help people thrive in a complex world. While I write as a psychologist, this content is general in nature, does not constitute a therapeutic relationship, and is not a substitute for personalised mental healthcare advice. Further, some posts may include affiliate links to resources I recommend. Read my full site policy here.
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