Journaling - even for 20 minutes a day - works to clarify and organize your thoughts about your sadness, which may help you to better pinpoint the reasons why you are feeling sad. It also helps you keep track of your behavioral and emotional patterns. Additionally, some research has found that journaling can even help your physical health and strengthen your immune system because it works to reduce stress. While writing, concentrate on what you are writing, not how you are writing it. In other words, don’t focus on your grammar or spelling. An example of a journal entry may look something like this: “I have had a particularly rough day today - my sad thoughts about the divorce will not leave me alone. Sometimes I’m not sure if I should even still feel sad about it because even though it happened a year ago, the marriage had been dead for a long time. I know that. But I do worry that I’m stuck in the past and that my kids are suffering for it. I’m also angry at myself for not being able to let myself let the sadness past go. People get divorced all the time, so why am I having such a hard time? Talking with my sister helped the last time I had a rough day; I think I’ll call her. I know tomorrow is another day. ”
Even though you may not feel like it, even using those small muscles that facilitate laughing and smiling can make you happier. So, try faking it. It may be forced at first, but laughing or smiling could trigger a funny or happy memory and cause a real laugh or smile to occur. [3] X Trustworthy Source Association for Psychological Science Nonprofit organization devoted promoting trustworthy research and education in the psychological sciences Go to source If you want to try smiling or laughing without the effort, try watching a funny movie, reading a humorous book, or spending time with a friend who you know is likely to make you smile.
Studies suggest that a majority of people who cry feel better than they did before they cried. In part this is because crying is one of the body’s natural ways of ridding itself of stress hormones. [5] X Research source [6] X Research source However, although it can be helpful to cry to reduce stress and improve your mood, it is important to know that not being able to control your tears may be a sign of a more serious emotional or hormonal issue. If you find that you cannot stop crying, you should seek professional help from a physician or therapist.
Think about good memories. If you’ve lived through them once, you can have them again. That’s the beautiful thing about memories; just because things may seem bad right now doesn’t mean that they’ll be that way tomorrow. In the case of sadness based on a minor life event, such as getting a bad mark on an assignment, put the event into perspective and consider whether you’ll feel sad in 10 years and whether the event will even matter then. Consider using that old phrase, “don’t sweat the small stuff. “[8] X Research source Make an effort to find one thing to be happy about each day. There are lots of challenges on social media sites like Facebook, Twitter, and Instagram that use hashtags such as “100happydays” or “findthelight” to encourage people to find little moments of happiness and gratitude in their everyday lives. [9] X Research source Even if your sadness is based on a traumatic life event, such as the loss of your spouse, reflecting more broadly on your life may be useful. For example, you may find comfort in remembering the good memories with your now-deceased partner as well as a sense of happiness and gratitude that you had him in your life, even as you grieve the loss that was too soon.
Listen to music. Resist the temptation to go for the sad music. Try listening to energetic, jumpy, soulful, or happy tunes, along with songs that inspire you or remind you of good times. Music can be and is used as a very effective therapeutic tool. [12] X Research source Look at some of your childhood pictures or photos from trips, graduations, and major life events. If a funny one pops up, don’t push it away. Savor it. It’ll help remind you that life passes by quickly and that there have been a lot of happy (and funny!) moments in your life along with the sad ones.
The sadness stemming from a grief reaction can affect your concentration, appetite, and sleep.
One of the key differences between depression and sadness is the ability to experience pleasure, love, and hope. When people are sad, they can usually still experience moments of happiness or pleasure. However, in cases of depression, many sufferers feel themselves unable to experience pleasure, hope or anything at all and become emotionally flat. Moreover, for depressed people, their sadness is like a cloud hanging over them from which there is no escape; they have a tendency to ruminate and dwell and feel unable to simply “get happy. " Depression is also long-lasting and can be something that an individual struggles with for months, years or their entire life, whereas sadness is usually transient and temporary. If you find yourself unable to cope effectively with your sadness such that your daily functioning is negatively impacted and suspect that you may in fact be suffering from depression, you should consult a mental health professional. Treatment for depression can involve psychotherapy and medication, so it’s important that you assess whether what you are feeling is more chronic than occasional sadness in order to receive the proper treatment.
In addition, knowing what is making you sad will also help you determine the appropriate methods to alleviate your sadness. The sadness you feel after you’ve broken up with your boyfriend of 3 months, for instance, will be quite different than the sadness you feel if your husband of 10 years has recently passed away. If you have a suffered a major loss or trauma, it may be useful to consult a mental health professional who can work with you to develop coping strategies for your sadness and grief. According to the Holmes-Rahe Life Stress inventory, the most stressful events that affect individuals’ mental and physical well-being include the death of a spouse, divorce, marital separation, and the death of a close family member. In such cases where sadness is likely to be more extreme, the techniques described below may be useful in conjunction with therapy.
Any type of exercise or physical activity which requires you to expend energy and contract your muscles will trigger your body to release these helpful endorphins. So even if you don’t feel up to a spin class or 5k run, just cleaning the house or going for a 15-20 minute walk can help your body start releasing the endorphins you need to feel happier. [16] X Research source
You could also have carbs such as air-popped popcorn or a slice of whole wheat bread. But be sure to skip foods high in protein, like cheese and poultry. These foods suppress serotonin because all of the amino acids in them compete with and ultimately block tryptophan from releasing into your brain. [18] X Research source
You could even shake things up by creating small “disturbances” in your everyday schedule. For example, do things in a different order in the morning. Make coffee after your shower, for example. Leave earlier for work. Just break out of that daily routine for a bit and see how you feel. Sometimes the routines that we become accustom to, while initially comforting, can become a trap.
You could also take up a new activity. Maybe you’ve always wanted to try yoga but never got the chance. Throw yourself into something new to reinvigorate your life; trying out a new activity or hobby can also be a great way to meet other like-minded people.
If you’re more inclined to baths, try putting some Epsom salts (about 1-2 cups) in the bath. In addition to helping detoxify the body and reduce tension, Epsom salts are reported to trigger the release of endorphins, and thereby reduce stress and improve mood.
Research has shown that people who experience major life stresses, such as the loss of a partner or job, come out the other side of the ordeal more easily if they have a network of friends and family on whom they can draw and rely. [22] X Research source Billings, A. G. , & Moos, R. H. (1985) “Life stressors and social resources affect posttreatment outcomes among depressed patients. ”Journal of Abnormal Psychology, 94, 140-153. You may also learn something from talking to a friend. For example, maybe your friend has experienced similar feelings or a similar situation and can offer you support and advice. Alternatively, your friend may be able to help you look at your situation from a different angle and may be able to suggest methods of coping that you had not yet thought of. If you’re going through a break up, for example, maybe your friend reminds you of all of the times you called her complaining about how your boyfriend was inattentive and selfish. In this sense, your friend can help remind you of the reasons why you broke up with your boyfriend when you’re stuck being sad about the breakup itself. Friends can also help you feel supported and alleviate the feeling that you are alone. They offer you a place to be heard and understood. In addition, simply talking with a friend may improve your mood since you will likely end up smiling and laughing at some point!
If you’re a loner by nature, don’t overdo it with the socializing as this might make you more stressed and anxious. Aim for limited, low-key social interaction, like running an errand, grabbing groceries, or getting a pedicure with a friend, rather than a long night of bar-hopping with friends. [24] X Research source
Additionally, animals are particularly adept at sensing our moods through our body movements and tone of voice, so they are often “in-tune” with how we are feeling. [27] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Find a volunteer activity that you’re passionate about such as helping out at a homeless shelter or food kitchen, caring for or walking stray dogs, or volunteering at a senior’s home. [29] X Research source Even doing something small for someone else, like letting someone go ahead of you in the line at the grocery store, can make you feel better. Acts of kindness increase your sense of well-being because they are concrete things that you can do, and not just think. [30] X Research source
