“But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”– Galatians 5:22-23 (New International Version)

Life can be sometimes hard and disappointing. Do you sometimes feel as if all the joy has been sucked out of life? Demands are ever increasing and things just don’t pan out according to plan.

Shocking news is popping up on our screens at increased frequency. The world thus can appear dangerous and hostile. We are trying to pursue happiness, but all we get are some short moments of happiness and excitement that don’t seem to last.

It is like getting a short hit from that shopping or drink or whatever else promises happiness in our multicoloured media world, only to send us on a downward spiral. The emotional highs are shorter and shorter, there is less peace of mind, and we can easily be overcome by persistent stress and worry.

When we talk about joy I don’t just mean happiness. Happiness is something very good and positive. We all like to be happy. But happiness is situational, temporary. Even the root of the word suggests that it is connected to certain circumstances, to things that “happen”.

We are happy when good things happen, things we want, or things that solve a problem for us, or give us pleasure. A nice gift can bring happiness, or an achievement like a passed exam or getting a new job. Thus happiness depends on circumstances and that is why one has to pursue it.

It often does not last long, it is not a possession, something we get once and have for ever or at least for a long time, it’s fleeting.

Joy, on the other hand is not dependent on outer circumstance, but is an inner sense of contentedness and meaning. Psychologically speaking: “Happiness is typically a more fleeting emotion, often sparked by a particular moment or event that brings a sense of excitement or exhilaration. Joy, on the other hand, is a more long-lasting state of being, characterised by contentment and satisfaction with life overall.”

Joy is a choice. You read correctly. Joy is a choice. That sounds strange at first. How can I choose joy when life is hard and chaotic, when things are going wrong, when I might have reason to worry and actually miss happiness? However, that is perhaps why it is so important to distinguish between joy and happiness. Keep on keeping on. You can trust God’s promises in the storms of chaos.

There are several hundred verses in the Bible with the words joy, joyful or rejoicing as joy is one of the “fruits of the Spirit”. But what is joy and why does the Bible, particularly the New Testament put so much value on it?

Our influences on outside circumstances are limited, but, according to Viktor Frankl, psychiatrist, holocaust survivor, and founder of Logo Therapy, we can decide how we respond to outside circumstances and how we allow it to influence our inner state of being.

However, many of the above-mentioned Bible verses about joy were actually written in rather dim circumstances. Paul wrote many of his letters from prison, persecuted for his faith, and he still wrote about joy. For him, his faith was the reason to have joy. He had joy in his heart.

Of course, it is not that easy to choose joy. It takes a couple of steps and a conscious decision. A good exercise is to develop gratitude. Look at the positive around you rather than the negative.

Our mind has a negativity bias anyway. We really don’t need to focus on it. Starting our day with a smile on our face and being deeply grateful for the sunrise, the good sleep you had (“Sleep is the golden chain that ties health and our bodies together.” Thomas Dekker, English dramatist (1572–1632)), or the first cup of coffee.

Look for what is good, even if it is small, and register it. Wow, the freesias are blooming everywhere and their scent is in the air. My breakfast is so tasty. Someone let me out into the traffic.

Another approach is nutrition. Unfortunately a lot of the things we eat, even if they taste good, are nutritionally poor. Even if one makes sure to get a balanced diet with protein and healthy fats (very important for your brain function), minerals and vitamins might still be worth adding.

Often folks might be deficient in zinc, magnesium, B-vitamins (B1, B3 with flush, B6 and B12) or vitamin D3 that a random multivitamin may not cover enough. Vitamin D levels depend on unprotected sun exposure. This can be tested seasonally as it plays a huge role in increased wellbeing and energy, as well as cognitive and physical functions. Don’t take my word for it, speak with your doctor.

Exercise is another tool for more joy in life. Brain scientists found out that physical exercise is not just good for your body, but also for your mind. It increases blood flow to the brain to get oxygen there but also releases neurotransmitters like serotonin and oxytocin, the happiness hormones. Even having a five-minute walk in the neighbourhood, particularly when the sky is bright, can enhance mood.

Social contact is another important factor for joy, and I mean real social contact. Connecting in person is what I mean.

One might have 200 friends on Facebook, but whom can we ask for a ride into town when your car is broken down? Try to interact with folks daily, showing interest in them and sharing in a positive, friendly manner.

Still, even if we do all this, the joy the Bible talks about, is even deeper. It comes from the inner conviction that God actually loves you.

Yes, God went through a lot of work to create you and to form you to the unique person you are. God is interested in you and wants a relationship with you.

That is why he decided to become one of us. In Jesus Christ, God became one of us. He went through the experiences of life, including suffering and pain.

In Lent, this time before Easter, we commemorate the suffering and death of Christ on the Cross as an act to free us.

“God so loved the world,” says John, 3:16, (NIV), “that he gave his only Son, that whoever believes in him should not perish but have eternal life.” And the next verse says: “For God did not send his Son into the world to condemn the world, but to save the world through him.”

That is the reason for the joy. We have a God who knows us, who loves us and who saved us.

We don’t have to be perfect, we don’t have to have all those things and we don’t need perfect circumstances to allow the joy and peace into our heart.

We don’t have to save the world, God did that already. Let’s make healing choices and lead lives of joy and purpose.

This is the path that empowers us to truly make a difference in the world. We can do our part and leave the rest. Let God and let go. We can trust God’s promises in the storms of chaos and be strong together, caring, loving, kind and joyful.

• Karsten Decker is a German theologian with a double degree equivalent to an MTheol and MDiv. He studied in Marburg (Germany), Knoxville (USA), and Toronto (Canada) and comes from a united church of Lutheran and Reformed Churches. He was the pastor of Peace Lutheran Church in Bermuda from 2010 to 2017, and after returning from Germany is now the temporary pulpit supply at Centenary United Methodist Church in Smith’s