More than ever, we are inundated with bad news and grim forecasts about the future. It’s easy to fall into social media, endlessly scrolling through negative headlines. Although life may be difficult in some ways on a personal, national, or global level, I encourage you to think big AND small. What I mean is this:

Looking at the bigger picture can give us perspective. In many ways, we (as a collective) are thriving. If you have a roof over your head, food in the refrigerator, a working vehicle, and books on your shelves, you are doing better than the majority of people who lived a century ago. We have access to modern medicine, amazing technology, and all the entertainment we could ever want.

In addition to looking at this bigger picture, I also encourage you to “think small” and find the joy in the small pleasures and blessings in your life. If you take the time to reflect and look at your more immediate surroundings, you’ll find reasons to be grateful. This is about changing your lens and choosing to find joy in your surroundings.

Here are a few ideas on how to find gratitude in today’s tumultuous world:

Halt Negative Thinking

When you find yourself complaining or focusing on the negative aspects of life, I encourage you to pause. Consider what is bothering you and see if you can put a positive spin on it. Are you annoyed by something a politician did? Try thinking of a positive political gain that happened recently (or steer your thoughts from politics altogether!). Are you worried about natural world? Take comfort in the green spaces in your city or town. Are you simply tired and don’t want to take your kids to swim practice? Remind yourself how much you love your family and all the joy they bring to your life.

Remember the Small Things

Maybe it’s your morning cup of coffee or that new book you cracked open last week or a particularly delicious meal—whatever brings you a moment of joy is something you should not take for granted. These are the small delights that carry us through each day. Take the time to appreciate them.

Pause to enjoy the greenery of your (or your neighbor’s) garden. Set aside time to listen to your favorite music or indulge in one of your hobbies. When the weather is nice, make an effort to go outside and appreciate it. Focusing on the small things that lift your spirits will help you through the day-to-day. All you have to do is start looking for these little reasons to live in joy and gratitude.

Be Proactive

If you don’t like something, why not work to change it? It’s easy to wallow or be frozen by sadness, fear, etc., but that won’t get you very far. Instead, get up and do something. Run for office, join a group that’s creating positive change, volunteer for a cause you care about, or become a community leader. If you don’t like the litter by a nearby road, organize a community clean-up. If you’re worried about the increasing homelessness rate, volunteer at a food shelf or for Habitat for Humanity. If you fret about your kids spending more time on their phones than with friends, brainstorm solutions with parents and come up with group activities for the kids. Doing something, no matter how small, is infinitely better than stewing and doing nothing.

Even if life seems grim or difficult, I’m certain you can find pleasant moments and joy. Don’t forget to think big (considering the bigger picture) and think small, taking in the goodness around you. And if you don’t like something, it’s time to get up, get moving, and “be the change.”

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