Thirty-three years ago, R.E.M. sang “Everybody Hurts.” Three thousand three hundred years ago, King Solomon lamented, “Each heart knows its own bitterness, and no one else can fully share its joy.” Laughter can conceal a heavy heart, but when the laughter ends, the grief remains (Proverbs 14:10).

We all carry pain—regret, fear, loneliness, disappointment, grief, anger, and more. Of the six major emotions, only one stands out as positive: joy. Joy may seem frivolous, outdated, or disconnected from the real-world problems we face. While joy isn’t a solution for all our troubles, it serves as a reminder that life isn’t entirely bad. 

It begins with gratitude. Neuroscience research shows that focusing on a memory of gratitude is the quickest way to shift from negative emotions to feelings of joy and peace. Just one good memory can transform our entire outlook. Although we cannot always control our circumstances, we can choose how we respond by taking charge of our thoughts. Choose gratitude, and you’ll find joy.