In a world where injustice, suffering, and inequality are broadcast on a 24/7 news cycle, many people struggle with the idea of experiencing joy. For those who recognize their privilege—whether related to race, socioeconomic status, nationality, or other factors—guilt and shame can creep in when life offers moments of happiness. You might ask yourself: How can I enjoy my life when so many are suffering? Or worse, you might judge yourself harshly for your own good fortune.

But here’s the truth: denying yourself joy doesn’t alleviate the world’s suffering. In fact, experiencing and cultivating joy can be a vital part of staying grounded, maintaining your capacity to help others, and fostering a life of meaningful engagement.

Understanding Guilt and Shame

First, it’s important to differentiate between guilt and shame. Guilt is a signal that we recognize our actions—or inaction—may be out of alignment with our values. In healthy doses, guilt can motivate us to take action, correct mistakes, and engage with the world more ethically. Shame, on the other hand, is the belief that we are fundamentally flawed or bad. It’s paralyzing, leading to feelings of hopelessness and disconnection.

When we feel guilty for experiencing joy, it may stem from a fear that we are being insensitive or ignorant of others’ suffering. But when guilt spirals into shame, it prevents us from using our privilege constructively and can leave us emotionally burnt out.

Joy as a Sustainable Resource

Current research in psychology suggests that joy and positive emotions are not just indulgences—they’re essential for resilience and mental well-being. Psychologist Barbara Fredrickson’s “broaden-and-build” theory posits that positive emotions expand our thinking and help us build social, psychological, and physical resources. This means joy actually enhances your ability to contribute meaningfully to the world.

When you engage in joy, you’re replenishing your capacity to stay involved with difficult work. Activists, caregivers, and mental health professionals all benefit from moments of joy to avoid burnout. Joy doesn’t mean you’re ignoring injustice; it means you’re nurturing the strength to keep addressing it.

Balancing Joy and Responsibility

So, how can you strike a balance between enjoying your life and staying engaged with the world’s challenges? Here are some strategies:

• Acknowledge Your Privilege, But Don’t Weaponize It: Reflect on your privilege without using it as a tool for self-criticism. Recognizing privilege is about awareness and responsibility, not self-punishment. Let that awareness guide you toward meaningful action, not paralyzing guilt.
• Practice “Both/And” Thinking: You can feel both gratitude for your life and empathy for those who are struggling. You can enjoy a beautiful day while also recognizing the world’s pain. These experiences are not mutually exclusive.
• Engage in Grounded Action: If guilt arises, channel it into constructive action. Donate, volunteer, educate yourself, or support causes you care about. Action often alleviates the powerlessness that feeds guilt.
• Connect with Community: Joy is amplified when shared. Surround yourself with people who understand the importance of balancing self-care and social responsibility. Together, you can support each other’s efforts to stay engaged and joyful.
• Allow Joy to Inspire Your Advocacy: Joy can remind you why you care about the world. The desire for a more just, compassionate world is often rooted in a love of life and humanity. Let your moments of joy fuel your motivation to create positive change.
• Set Boundaries with Media Consumption: While staying informed is important, constant exposure to distressing news can overwhelm you. It’s okay to take breaks. Protecting your mental health is not the same as turning a blind eye.

Joy is a Form of Resistance

In difficult times, joy itself can be a radical act of defiance. Choosing to experience joy doesn’t mean ignoring injustice; it means claiming your right to live fully while committing to make the world better for others. Remember, you can’t pour from an empty cup. Allow yourself moments of joy, and let that joy replenish your ability to show up—for yourself, for your loved ones, and for the world.