When Work Feels Heavy: Redefining Fun in Challenging Times

By Jen Bennethum

January 31st has been deemed National Fun at Work Day. I love the company I work for and I love the people that I call co-workers. I know that not everyone has that. The concept of National Fun at Work Day can feel complicated when workplaces are sources of stress, isolation, or survival rather than joy. For many, the pressure to "have fun" at work can actually increase anxiety, especially when basic needs for psychological safety, fair compensation, or reasonable boundaries aren't being met. Yet research consistently shows that moments of genuine connection and lightness at work aren't frivolous—they're essential for nervous system regulation and sustainable productivity.

Rather than forcing manufactured fun, this day invites us to consider what authentic joy might look like in our specific work contexts. For some, it might be a five-minute conversation with a colleague about something unrelated to deadlines. For others, it could mean decorating their workspace with something meaningful, taking a real lunch break, or finding one small way to inject creativity into routine tasks. The key is recognizing that fun doesn't require grand gestures or corporate-sponsored activities.

When we understand fun as a form of nervous system care, we can approach it with the same intentionality we bring to other wellness practices. Laughter, play, and moments of lightness activate our ventral vagal system—the part of our nervous system associated with social connection and safety. Even in challenging work environments, claiming small moments of joy becomes an act of resistance against burnout and dehumanization.

"In a psychologically safe workplace, people are not hindered by interpersonal fear. They feel willing and able to take the inherent interpersonal risks of candor." Amy Edmondson

Creating Sustainable Moments of Joy

Workplace wellbeing isn't built through mandatory fun committees or awkward team-building exercises. Instead, it grows from environments where people feel safe enough to be authentic, where humor emerges naturally from genuine connection, and where individual preferences for engagement are respected. Some people recharge through collaborative activities, while others find joy in quiet moments of creative problem-solving or meaningful one-on-one conversations.

For those working from home or in isolation, fun might look different—perhaps it's playing favorite music during administrative tasks, taking a movement break to dance between sessions, or creating rituals that mark transitions in the workday. Virtual workers might schedule brief connection calls with colleagues that aren't about work tasks, or find online communities where they can share both struggles and victories. The goal isn't to pretend everything is fine when it's not, but to identify small, sustainable ways to nurture resilience.

Consider too that fun can be deeply personal and doesn't always look like traditional celebration. For some, organizing their workspace brings satisfaction. Others might find joy in mentoring a colleague, solving a complex problem, or finally completing a project that's been lingering. Recognizing and honoring these individual differences in what brings satisfaction and lightness to work is crucial for creating genuinely supportive environments.

Fun as Boundary-Setting and Self-Advocacy

Perhaps most importantly, giving ourselves permission to experience moments of joy at work is a form of boundary-setting. It's a declaration that we are whole humans, not just productivity machines. When we model taking breaks, sharing appropriate humor, or engaging in creative problem-solving, we give others permission to do the same. This ripple effect can slowly shift workplace culture from the inside out.

For those in helping professions, incorporating playfulness and creativity into our work isn't self-indulgent—it's modeling healthy coping for our clients. When therapists use creative interventions, when teachers bring enthusiasm to their lessons, when healthcare workers find moments of connection with patients, we're demonstrating that joy and professionalism can coexist. This integration of our full selves into our work ultimately serves those we support.

It's also important to acknowledge when workplace conditions make fun feel impossible. If you're in a toxic environment, experiencing harassment, or struggling with overwhelming demands, forcing yourself to "be fun" isn't the answer. Sometimes the most radical act is advocating for systemic change, seeking support, or recognizing when it's time to explore other options. Fun at work should never be used to mask or minimize real workplace problems.

Moving Forward: Sustainable Joy as Resistance

As we consider National Fun at Work Day, let's reframe it not as an obligation to perform happiness, but as an invitation to notice where authentic moments of connection and lightness might already exist in our work lives—or where we might gently cultivate them. Whether it's a shared laugh with a colleague, a creative solution that brings satisfaction, or simply allowing yourself to work in a way that honors your natural rhythms, these moments matter.

Remember that sustainable wellbeing at work isn't about constant positivity or forced fun. It's about creating conditions where our full humanity is welcomed—including our struggles, our creativity, our need for connection, and yes, our capacity for joy. When we approach workplace fun as one tool among many for nervous system regulation and collective care, we can engage with it authentically rather than performatively.

The invitation today isn't to pretend work is always enjoyable, but to recognize that even in challenging circumstances, we deserve moments of lightness. Whether you mark this day with a small act of creative expression, a meaningful conversation, or simply by noticing one thing that brought satisfaction to your work, you're participating in the radical act of claiming joy as a human right—even, and especially, in the workplace. If you have any questions or would like us to walk with you on your journey to wholeness, please feel free to reach out to us at Integrate Therapy and Wellness Collective.