Experiencing Dread about the World?

Utilizing Joy as Defiance is More Important Now Than Ever

Many people in the world are having a really difficult time right now both individually and systemically. We are experiencing the brink of war, poor leadership, censorship, inflation, and division in a way that many Americans have not experienced ever before in their lifetimes. The world feels simultaneously bleak and on fire. People feel exhausted, burnt out, frustrated, lost, restless, and even hopeless. This makes protecting the little joys more important now than ever.  

That is why the idea of using Joy as Defiance comes in. Using joy to defy poor circumstances and mental health symptoms originates in the experiences of marginalized communities, particularly Black Americans during the Civil Rights Movement and the LGBTQ+ community during the Stonewall Riots. During that time, expressions of joy were not just emotional responses; they were intentional acts that affirmed humanity and hope. Across these movements, joy functioned as more than a feeling - it was a strategy for survival and solidarity. In this article, a local trauma therapist will discuss ways in which we can combat life burnout, overwhelm, exhaustion, trauma, and distress by finding and savoring joy.

Where Does Joy as Defiance Come From and How Can it Benefit Me?

During the era surrounding the Civil Rights Movement, Black communities were subjected to laws and social practices that attempted to restrict freedom, mobility, and basic human rights. Despite this, joy remained in many ways. Music, gatherings, laughter, and celebration became ways of sustaining hope and reinforcing community bonds. Joy was not naïve optimism; it was a declaration that oppression would not define life.

The concept of Joy as Defiance also appeared in other liberation movements that followed. The uprising at the Stonewall Riots marked a turning point in the modern movement for LGBTQ+ rights. Marsha P. Johnson was a Black transgender activist and performer who became a symbol of resilience and advocacy. Johnson’s activism continued into the 1970s and 80s through organizing, mutual aid, and support for unhoused LGBTQ+ people. During a time when queer and trans people faced widespread discrimination, police harassment, and the devastating impact of the HIV/AIDS crisis, Johnson was known for cultivating joy and care within her community. Through humor and generosity, she helped create spaces where people could experience belonging and affirmation even under conditions of profound marginalization.

An important part of understanding Joy as Defiance during these movements is recognizing that formal mental health systems were often not studying or supporting the communities most affected by oppression at the time. Community, mutual aid, and arguably most importantly, joy, became critical because mainstream mental healthcare and institutions were not wholly supportive of those in need. Understanding this history helps explain why joy and celebration are not simple emotions but intentional acts of survival for many. It also highlights how the mental health field has evolved over time, continuing to learn from the resilience and leadership of the very communities it once overlooked.

Right now, people from all walks of life in the world are suffering from oppressive systems. Inflation is up, cost of living is higher than ever before, people cannot afford groceries, people are in incredible debt and unable to save money, people are being murdered in streets, schools and churches, and across the globe, devastating images of war and humanitarian crises are unfolding in real time - governments are dropping bombs on civilians, schools, and hospitals in one area of the world and aiding a genocide right next door. The United States’ censorship and politicized media algorithms have allowed some to have a constant barrage of dread and others’ suffering while others remain blissfully unaware - continuing to perpetuate and deepen the divide and unrest we are all noticing. 

When human beings are exposed to ongoing stressors that feel large, uncontrollable, and persistent, our nervous systems can move into states of overwhelm, shutdown, or desensitization. Some people experience constant anxiety, anger, or agitation. Others experience a quieter response: numbness, fatigue, disengagement, or the feeling that nothing they do really matters. Research sometimes describes this pattern as learned helplessness, a state where people begin to believe that their actions cannot meaningfully change their circumstances. 

We as people (and therapists) can look back at generations of LGBTQ people and Black people that had to suffer similar feelings and experiences. They are experts in using Joy as Defiance because they’ve had to persist this way for decades. 

How the Stress of the World is Affecting People Individually 

When we talk about the world feeling heavy right now, it’s important to understand that those big, global issues don’t just exist “out there.” They actually show up in very real ways in our everyday lives and in our mental health. As a therapist, I see this constantly. People often come into therapy thinking something is wrong with them individually. They might say things like, “I don’t know why I’m so tired all the time,” or “I feel like I’m constantly on edge,” or “I just can’t seem to get motivated.” But when we zoom out together, we start to see that many people are reacting to an environment that feels uncertain, unsafe, and overwhelming. Many people are experiencing dread on a daily basis. In day-to-day life that can vary:

Signs You May Be in Need of Joy:

• I hear words from clients like exhaustion, dread, grief, frustration, and numbness

• People describe constant background anxiety - almost like their nervous system is always scanning for the next thing that could go wrong

• Many are talking about waves of sadness or grief any time they open their phone or think about the state of their world and the future

• People are flaking and isolating; bailing on plans because they’re just “too tired”

• Daily tasks feel overwhelming and exhausting

• Many are avoiding relationships because it feels like an added burden from their already heightened stress

• I see people struggling with guilt in their relationships because they feel spread thin

• People feel financially insecure despite working hard at their job and providing successful outcomes

• Many notice difficulty concentrating or staying motivated with work, school, exercise, and other hobbies that have previously been enjoyable

• I hear people say they feel stuck, irritable, and alone

None of these signs mean there is something wrong with you, they just indicate that your nervous system is experiencing strain.

Common Misunderstandings About Experiencing Dread

• A common misunderstanding is that you should just stop paying attention to the news and everything will feel better. While setting boundaries around media consumption can help, it doesn’t change the fact that there is general unrest throughout the world because people are suffering.

• Another misunderstanding is that feeling hopeless or stuck means you’ve given up. Often it really just means your brain and body are trying to process an environment that feels overwhelming or uncontrollable.

• A final misunderstanding is that joy or rest somehow means ignoring the problems in the world. Many communities have shown us that caring for ourselves, finding moments of connection, and creating joy can actually sustain people so they can continue engaging with the world in meaningful ways. And that brings us back to the idea of Joy as Defiance.

What Actually Helps us to Find Joy and Feel Less Overwhelmed

If we know that people are feeling overwhelmed, exhausted, or hopeless right now, the question becomes: what actually helps? Historically, communities that faced oppression didn’t survive by pretending things were okay. They survived by creating spaces where people could still feel connection, creativity, laughter, and meaning. While the circumstances many of us face today are different, there’s still something we can learn from those practices. Joy doesn’t have to be big or dramatic. In fact, most of the time it isn’t. Joy often shows up in small, everyday moments.

Reconnecting with Small Moments

• Sensory experiences - moments like feeling sunlight on your skin, drinking a good cup of coffee, hearing music you love, or noticing something pretty on a walk. These might sound simple or even insignificant, but they actually send important signals to your nervous system. They tell your body that not everything around you is threatening or unsafe.

• When people are under chronic stress, those signals can become really important. It’s not about forcing positivity. It’s about allowing yourself to notice that moments of goodness still exist alongside the hard things.

Fostering Connection

• Another huge source of resilience is connection with other people. When the world feels unstable, our instinct is sometimes to withdraw. And while rest and solitude can be healthy, prolonged isolation can actually make feelings of hopelessness worse.

• Human beings are hardwired for connection. Being around others is healthy and necessary for our nervous system and decreased mental health symptoms

• So sometimes cultivating joy looks like reaching out and being the one to initiate plans even when it feels easier to stay home. 

• It might look like calling a friend, meeting someone for coffee, doing happy hour with your coworkers, or attending a community event.

Creating Instead of Only Consuming

• Another thing that can help is shifting from constant consumption to creation.

• Right now, many of us spend large portions of our day consuming information - news, social media, videos, texts, emails, etc. And while staying informed matters is important, it can also overwhelm our nervous systems if it’s constant.

• Creating something by cooking, writing, gardening, making art, playing music, or building something can be incredibly grounding.

Limiting the Inputs That Increase Despair

• Another practical step is becoming intentional about what we allow into our mental space.

• Again, this doesn’t mean ignoring the world. But it does mean noticing and limiting how much information your nervous system can realistically process in a day.

• Sometimes it helps to set gentle boundaries around things like:

  • Limiting how often you check the news

  • Taking regular breaks from social media or limiting screen time

  • Choosing specific times to stay informed rather than constantly refreshing updates

• Our brains were not designed to absorb the suffering of the entire world every hour of the day. Giving yourself space from that information isn’t avoidance—it’s often a way of protecting your mental health so you can stay engaged in the long term.

Participating in Something Meaningful

• For many, another way to combat hopelessness is participating in something meaningful.

• Hopelessness tends to grow when we feel powerless. But even small actions can restore a sense of purpose.

• That might look like volunteering, helping neighbors, picking up trash or simply contributing to your community in ways that feel aligned with your values.

• You don’t have to fix the entire world. No one person can do that. But contributing in small ways can remind you that you are part of a larger collective effort toward change.

Letting Joy and Grief Exist Together

• And one final thing I want to say about joy is this: Joy and grief are not opposites.

• A lot of people feel guilty when they experience moments of happiness while the world is hurting. They might think, How can I be happy when so many people are suffering?

• Joy and grief often exist side by side. The joy doesn't erase the suffering but they do sustain the people who are living through it.

When Therapy Can Help

Therapy can be a big step but it might be time to reach out if you feel like you're stuck in patterns that are hard to shift on your own, but you’ve tried a variety of things. Therapy can help you understand what's happening and develop tools to move forward. I see many people who are deep-feeling, overwhelmed, worried, and exhausted but still trying to balance it all. I may be a good fit for you if you prefer a conversational therapist who incorporates Joy as Defiance in practice. If you are struggling with accessibility to therapy due to cost, look into support groups through national organizations like NAMI or SAMHSA. 

About My Therapy Practice

I am located in Baltimore, MD, with in-person availability (Timonium, MD) and virtual availability across the state of Maryland. I specialize in trauma therapy, teen therapy, and mother-daughter relationships but also see people who may just be struggling with anxiety or depression because of a difficult era in life. 

Campsen Wellness is an out-of-network provider. We are able to provide a special type of receipt called superbill statements that can be submitted to your insurance provider for potential reimbursement and/or towards your annual deductible. 

If you’re navigating trauma, anxiety, or a difficult phase of life and looking for support, you can learn more about therapy services at campsenwellness.com or schedule a consultation.

Therapy with Me!