Several studies suggest that crying is a useful coping mechanism because it communicates pain to others. It may also encourage others to show support. [3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Dr. William Frey’s idea that crying removes toxins from the body is very popular in the media. This may be true, although the amount of toxins eliminated by crying is negligible. Most tears are reabsorbed in your nasal cavity. One study suggested that whether you feel better after crying is linked to how your culture views crying. If your culture (or even your family) views crying as something shameful, you may not feel better after crying. [4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Don’t make yourself cry if you don’t feel like it. While popular wisdom holds that not crying after a sadness-provoking incident is unhealthy, this is not the case. Crying because you feel obligated to may actually keep you from recovering.
Exercise will also give you a time to focus on one specific goal. This may help distract you from focusing on your sadness. You don’t have to run a marathon or be a gym rat to see the benefits of exercise. Even light activities such as gardening and walking show a positive effect.
Research has also showed the opposite: people who frown when they feel unhappy are likely to feel more unhappy than those who do not (or cannot) frown. [8] X Research source
Research has also showed the opposite: people who frown when they feel unhappy are likely to feel more unhappy than those who do not (or cannot) frown. [8] X Research source
It’s not a good idea to use music to reminisce about sad situations or experiences. Research has shown that this may make your sadness worse. Choosing music that you find beautiful is the most effective way to relieve sadness. [11] X Research source If sadness has you feeling stressed out, the British Academy of Sound Therapy has put together a playlist of the “world’s most relaxing music” according to science. These songs include music by Enya, Airstream, Marconi Union, and Coldplay.
Try to acknowledge your emotions without judging yourself for them. It’s easy to think, “This isn’t a big deal, why am I so sad about it?” Instead, accept your emotions for what they are. This will help you manage them. [14] X Research source Try giving yourself 20-30 minutes to really think about why you’re feeling down. [15] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
Find pleasant things to do. Doing things that you enjoy can help you overcome sadness, even if you don’t initially feel like doing them. [18] X Research source Go for a walk. Take an art class. Find a new hobby. Learn how to play classical guitar. Whatever it is that you get enjoyment out of, make yourself do it. Interact with friends. Interacting with loved ones can boost your body’s production of oxytocin. Go to a movie, grab a coffee, or go on a blind date. Studies have shown that retreating from others can worsen depressive symptoms, including sadness. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source You can also reach out to your friends for extra support when you’re going through a tough time. [20] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
Because mindfulness focuses on remaining in the present moment, it can help you avoid rumination.
Mindfulness meditation can also alleviate symptoms of depression and anxiety. A basic mindfulness meditation takes about 15 minutes and can help reduce your stress, anxiety, and sadness. [24] X Research source Find a quiet, comfortable place. Sit, either in a chair or on the floor with your legs crossed. Loosen tight clothing and make yourself comfortable. Choose one aspect of your breathing to focus on. This could be the rise and fall of your chest as you breathe, or the sensation of air going through your nostrils. Focus your concentration on that element. Inhale slowly through your nose. Allow your abdomen to relax and expand as you fill your lungs. Slowly exhale through your mouth. Continue breathing as you expand your focus. Notice the sensations you feel. These could include the feeling of your clothes against your skin or the beat of your heart. Acknowledge these sensations but don’t judge them. If you find yourself getting distracted, return to focusing on your breathing. With enough practice, mindfulness can be a great strategy to help you regulate your emotions. [25] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
Taking classes with others may provide more relief than doing these exercises on your own.
Losing a loved one, such as a friend, relative, or romantic partner Knowing a loved one is experiencing serious illness Losing a relationship Losing a pet Scoring less in any test or exam Leaving home or moving to a new home Losing a job or a business Losing important or sentimental objects Losing physical abilities
Disbelief. It can be hard to accept that the loss has occurred. You may experience thoughts such as “This can’t be happening” or “This doesn’t happen to people like me. ” Confusion. You may have trouble concentrating immediately after a loss. You may also experience forgetfulness or have trouble expressing your thoughts and feelings. Numbness. You may experience feelings of emotional numbness early in the grieving process. This may be your brain’s way of keeping you from feeling overwhelmed. Anxiety. It’s natural to feel anxious, nervous, or worried after a loss, especially if the loss was sudden. Relief. This emotion can cause people a lot of shame, but it is also a natural response. You may feel relieved that a loved one who had suffered through a long, painful illness is finally at peace. Do not judge yourself for this feeling. [32] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Physical symptoms. You may experience a variety of physical symptoms after a loss. These could include feeling breathless, headaches, nausea, weakness, and fatigue. You may have trouble sleeping, or you may feel like sleeping all the time.
Some research has shown that the death of a beloved pet may hurt as much as losing a family member. [35] X Research source The American Society for the Prevention of Cruelty to Animals has a “Pet Loss Hotline. ” They can help you with issues including when to euthanize an ill pet, how to handle your grief, and how to love a new pet. Their number is 1-877-GRIEF-10.
These stages are not prescriptive. They should not tell you how to feel. Use them as a way to recognize what you’re feeling and deal with that. Never feel guilty for how you experience grief. The stages may not occur as separate stages. You may experience several stages overlapping. You may not experience some stages at all. There is no single normal experience of loss. Your experience of grief is natural and unique to you. [38] X Research source
A common thought while experiencing denial is wishing that it was “all a dream. ” Don’t confuse feeling numb or in shock as “not caring. ” Denial is your mind’s way of protecting you from intense emotion as you adjust to your new situation. You may care very deeply about someone and still react with numbness or denial.
Talk with a grief counselor and/or support group as you experience anger. It can be difficult to manage anger on your own. [41] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source It’s important to talk with people who will not judge your anger but can help you through it.
It’s important to seek help during this stage too. If you cannot resolve your feelings of guilt, you may not be able to help yourself heal. Talk to a mental health professional or find a grief support group.
Fatigue Disturbed sleep patterns Feelings of guilt, helplessness, or worthlessness Feelings of fear and sadness Feeling disconnected from others Headaches, cramps, muscle aches, and other physical pains Loss of enjoyment in things you used to like Changes in your “normal” mood (increased irritability, mania, etc. ) Disturbed eating patterns Suicidal thoughts or plans[44] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source It might be very difficult to tell the difference between sadness caused by grief and clinical depression. People who are grieving could experience all these symptoms. However, a person is more likely to be clinically depressed if the person is thinking about suicide or has a plan for suicide. If you are having suicidal thoughts, seek immediate medical help.
Sadness is a natural human emotion. It can occur as a response to loss. It can be the result of experiencing something unpleasant or uncomfortable. Sadness or “feeling down” usually lessens on its own over time. It is often not a constant feeling. Sadness may come and go. It is usually triggered by a particular experience or event. Clinical depression is more than sadness. It is not a feeling that people can just “get over. ” It rarely lessens over time. It is usually near-constant or constantly present. It may not be triggered by any particular event or experience. It can be so overwhelming that it interferes with daily living. [48] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Changes in sleep habits Changes in eating habits Inability to focus or concentrate, “feeling fuzzy” Fatigue or lack of energy Loss of interest in things you used to enjoy Irritability or restlessness Weight loss or weight gain Feelings of despair, hopelessness, or worthlessness Physical aches, pains, headaches, cramps, and other physical symptoms that have no clear cause
Clinical depression is a complex disorder. It may be partially caused by trouble with neurotransmitters in your brain, such as serotonin and dopamine. [51] X Research source Medication may help regulate these chemicals and alleviate depression. Substance abuse, such as misuse of alcohol and drug use, is strongly linked to depression. [52] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Studies suggest that lesbian, gay, and bisexual individuals may suffer from higher rates of depression. This may be because of a lack of social and personal support systems. [53] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
Be sure to describe all of your symptoms honestly to your doctor. There are several types of antidepressant medication. Your symptoms will help your doctor determine which medicine may be most helpful to you. Your individual body chemistry can respond to medications very differently. You and your doctor may need to try several antidepressants before you find one that works for you. If you feel your medication is not helping after a few months, speak with your doctor. [55] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Do not switch or stop taking antidepressant medications without consulting your doctor first. This could cause serious health and mood issues. Your doctor may be able to help you find and continue effective treatment. [56] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you continue to have difficulty with your antidepressant medication, consider seeing a psychiatrist. A psychiatrist is a medical doctor with special training in psychiatric health. They may be able to help refine your medication to find the right treatment for you.
There are two common myths about depression. One is that you should just “snap out of it. ” The other is that seeking help is a sign of weakness. These are not true. Admitting that you need help to manage your health is a sign of strength and self-care. There are many types of mental health professionals. Psychiatrists and Psychiatric Nurse Practitioners are usually the only ones who can prescribe medication. They may also offer therapy. Psychologists have a doctorate degree in a field of psychology (clinical, educational, counseling) and specialized training in therapy. They are usually less expensive than psychiatrists, but more expensive than the other options. Licensed Clinical Social Workers have master’s degrees in Social Work. They may offer psychotherapy services. They can usually also help you find other resources in your community. LCSWs often work at community health clinics and university health centers. Licensed Marriage and Family Therapists have specialized training in handling couples and family issues. They may or may not also provide individual psychotherapy. Licensed Professional Counselors have a master’s degree in counseling. They usually have supervised training in offering mental health services. LPCs often work at community health clinics.
You may not “feel like” seeing or interacting with others. It’s important to encourage yourself to do so anyway. Isolating yourself may worsen your depression.
Choose complex carbs. Whole grains, brown rice, beans, and lentils are good sources of complex carbohydrates. These carbs leave you feeling full longer and help manage blood sugar levels. Avoid sugar and simple carbs. These may provide a temporary “high,” but the crash can worsen depressive symptoms. Eat fruits and vegetables. Fruits and vegetables are high in nutrients such as vitamin C and beta-carotene. These antioxidants can help fight free radicals that disturb body functioning. Try to incorporate fresh fruit and veg into most meals. [63] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Get enough protein. Several studies have shown that higher protein intake can boost your alertness. It may also help improve your mood. [64] X Research source Incorporate Omega-3 fatty acids. These fatty acids are found in many nuts, oils such as flaxseed and soybean oil, and dark green leafy vegetables. They are also found in fatty fish such as tuna, salmon, and sardines. Some research suggests that eating more fatty acids may have a mild protective effect against depression.
Individuals with chronic insomnia are at much higher risk of developing clinical depression. [66] X Research source Sleep apnea, a disorder that obstructs your breathing while you sleep, is also linked to clinical depression. [67] X Research source
Some research suggests that you may be less likely to become depressed if you exercise regularly. [69] X Research source People who are obese may be more likely to become depressed. Scientists do not fully understand this link, but exercise can help combat obesity and depression.
Low energy or fatigue Difficulty concentrating Increased appetite Wanting to be isolated or alone Disrupted sleep patterns, excessive sleepiness SAD usually begins between 18 and 30 years of age. You may experience increased carbohydrate cravings if you are suffering from SAD. [72] X Research source This could lead to weight gain.
Check with the manufacturer to be sure that your light therapy lamp is designed to treat SAD. Some light boxes used to treat skin disorders emit more ultraviolet light and could cause damage to your eyes. Light therapy is generally safe. However, if you have bipolar affective disorder you should consult with your doctor before starting light therapy. Light therapy may also cause complications for individuals who have lupus, skin cancer, or some eye conditions. [75] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Try melatonin to help regulate your sleep. Melatonin supplements may help you regulate your sleep cycles if they’ve been disturbed by SAD. [79] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Try St. John’s wort. There is some evidence that St. John’s wort may help alleviate mild depressive symptoms. St. John’s wort may limit the effectiveness of prescription medications, including birth control pills, heart medications, and cancer medications. [80] X Research source St. John’s wort cannot be taken with SSRIs, tricyclics, or other types of antidepressant medications. This may cause serotonin syndrome. Do not take St. John’s wort without first talking with your doctor.
