Noticing Joy: Shifting Perspective - A Guide to the Cognitive Behavioral Therapy (CBT) Skill
The underlying purpose behind cognitive behavioral therapy is to re-wire negative thoughts, feelings, and behaviors within us that bring distress, and shift them in a way to better serve our mood and overall well-being.
One of the smaller, yet most effective, tools in CBT is practicing Noticing Joy. It encourages individuals to utilize mindfulness and shift their focus on amplifying positive experiences. Noticing Joy means to deliberately recognize and savor moments of happiness throughout our day. It encourages people to appreciate moments of pleasure, no matter how seemingly small, to gradually reshape thought patterns and foster an overall more positive outlook on life.
What does it do for us…
Positive Rewiring: By nature, negative experiences tend to leave a stronger impact on our minds than positive ones. Practicing noticing joy counteracts this effect by intentionally drawing our attention to positive experiences which thus begins to rewire the brain to focus on the good.
Increase Resilience: Regularly practicing noticing joy can enhance our ability to be resilient in the face of challenges. Collecting our “basket” of positive experiences creates a buffer against the impact of stress.
Reinforce Mindfulness: The act of being present in the moment and engaged with our experiences is inherently mindful. Individuals who practice noticing joy not only create a more positive outlook, but also strengthen their ability to experience each moment without judgment.
Amplify Positivity: The more attention we give to positive experiences, the more they tend to multiply. Noticing joy creates a habit of seeking out and creating opportunities for joy in daily lives.
How to practice it…
Keep a gratitude journal to encourage reflecting on joyful experiences
Be present in each moment. Notice the sights, sounds, smells, and other sensations you feel in your joy.
Engage in activities that you enjoy. Try to set aside some time in your day to partake in something that makes you happy. Whether it's reading, drawing, or talking with friends and family.
Share your joy. Expressing joy to others not only enhances your feeling of happiness but also spreads it to those around you.