Write down your feelings. Consider buying a journal that you can designate just for writing down your thoughts and feelings. Often it is helpful to document your feelings of sadness in writing in order to better make sense of them. 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. In other words, don't focus on your grammar or spelling. 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? I know tomorrow is another day. Studies have shown that the very act of smiling can improve your mood and make you feel happier In addition, laughing releases endorphins, those brain chemicals that enhance your mood. 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. Have a good cry. Even though you may not want to cry because you are trying to feel better and want to feel happy again, sometimes crying can improve your mood. If you feel the urge to cry, then don't hold back and instead let the tears out when you feel like it. In part this is because crying is one of the body's natural ways of ridding itself of stress hormones. If you find that you cannot stop crying, you should seek professional help from a physician or therapist. Try to look at the bigger picture. What else is in your life that makes it worth living? Try to think about all of the other things that you value in life, such as your friends, family, and health, and you'll see that you probably have much to be happy about and thankful for, even if you don't feel very happy or thankful in the moment. Numerous studies have shown that gratitude is deeply connected with happiness. 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. 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. Sometimes when we are sad, it's hard to think of anything else. However, dwelling on your sadness can actually do more harm than good and can increase feelings of helplessness and powerlessness. You're not avoiding your problems, but instead engaging in an activity where you forget time and place. 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. If a funny one pops up, don't push it away. It'll help remind you that life passes by quickly and that there have been a lot of happy and funny! Lose yourself in another world or in the past. Books transport us to places we've never been often, those places are more adventurous and romantic than the places we're currently in. Whether you're reading historical fiction or a steamy romance, being absorbed in another world will help you relax your mind and place our focus elsewhere. Just six minutes of reading can help reduce your stress level by two-thirds. Sadness is part of a larger experience of grief. It is a painful emotion that is usually temporary and generally stems from external factors, such as a breakup, fight or disagreement with a close friend, moving away from family, or loss of a loved one. Sadness is a normal emotion that most people feel at various points in their lives. Know the difference between sadness and depression. It is important to know how sadness differs from depression because the treatments for each are themselves different. Unlike sadness, depression does not usually have an identifiable external cause; it is just something people feel. In comparison to sadness, depression is a more serious problem that causes low mood, too little or too much sleep, weight loss or gain, increased or decreased appetite, low energy, disinterest in the world around you, avoidance of social situations, poor concentration, and feelings of worthlessness. 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. 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. Reflect on your emotions. Has something happened recently in your life that helps explain what you've been feeling? For example, did you just experience a breakup or a loss in your family? Identifying the cause of your sadness will better help you understand and move past it. Reflecting on the external factors will also confirm that you are experiencing a normal reaction of sadness to something that happened, and not chronic depression. 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. According to the , 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. Go for a walk, a jog, or a. Play a team sport. Do anything that gets you up and moving. 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. Eat a healthy snack. Scientists have confirmed that what and when you eat can affect how you feel and your moods. If you're feeling sad, try eating a low-fat, low-protein, but high-carbohydrate snack, such as a toasted English muffin with jam. When high-carbohydrate foods aren't overtaken by the presence of protein or fat, they allow for a release of the amino acid tryptophan into your brain. Tryptophan then turns into serotonin, a neurotransmitter than improves your mood, and all within 30 minutes. 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. Sometimes a consistent and boring routine can make you feel bad. Do something out of the blue but without making any rash decisions! Go visit a friend or a museum, surprise your Mom with lunch, or take a weekend trip outside your city or town. By mixing things up a bit, you may rediscover your passion for life. 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. Participate in a hobby. Channel your negative or overwhelming emotions into some other activity. Do something you enjoy and that relaxes you, such as painting, photography, poetry, or ceramics. 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. Take a shower or a bath. You'll be amazed at how much of a lift taking a shower can give you. Consider making your shower colder than you would normally. Cold showers can be very beneficial and healing; research has suggested that they can improve circulation and blood flow, reduce stress and tension, and boost your mood. The cold releases endorphins into your blood stream and brain and gives you a feeling of rejuvenation and positivity. 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. Talk to a friend. A major factor in happiness is social contact and support. Talking to a friend about your sadness or the situation that has caused your sadness can help lessen the pain because you will know that someone cares about you and your feelings. Your sadness is no longer abstract, but becomes real, something that can be named and discussed, through its articulation in words. 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. 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! Go out and socialize. See a movie, go for dinner, or head out for a bike ride with friends or family. Along with distracting yourself, social interaction outside will help you get out of your own head for a few hours. Just talking with others - even exchanging menial pleasantries - and a change of scenery can improve your mood. 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. Spend time with a pet. If you don't feel like being social with other human beings, consider spending time your cuddly pet! Cuddling or petting a favorite animal can help improve your sad mood by meeting the basic human need of connection and closeness. Research has shown that spending time with dogs increases the concentration of endorphins, chemicals that interact with the receptors in your brain to trigger positive feelings and improve your mood. Giving your time and energy to help others will not only help you stay busy, but will also give you a sense of reward and purpose, making you feel better about yourself and your situation. Acts of kindness increase your sense of well-being because they are concrete things that you can do, and not just think. It is sometimes difficult for adults to make friends as they grow older or move for career reasons. Try opening yourself up to new situations, even if you have to go alone at first. Check out a local book reading, music event, or dog walking group. Try online group outing websites like Meetup. If you have trouble connecting with others socially, try going to counseling. A counselor can help with social tips and be a support as you try to navigate making new friends. Other options include a pet store, adoption day, or volunteering at an animal shelter with pets who need extra love and attention. Just wait for the day, and don't ever bottle things in. Tell someone, anyone who may understand your feelings and be sympathetic. Try to reflect on your own feelings and discover what's making you feel sad, and console yourself from that. Don't be shy about telling others - really. Many people tend to feign happiness at times and this only makes them feel more distant from those around them and makes them more and more depressed. It is an art to let yourself be understood by others. Learn from what happened and go forward in life. Try not repeating the mistakes and remember that everyone deserves second chances. Dance to your favorite albums, spend time with people who make you happy, cuddle into your pet or pillow. Write your feelings down, get a massage, relax, and remind yourself that you are awesome and that God loves you. Laugh when the opportunity presents itself. Go shopping with a silly but understanding friend. They can talk to you about these feelings and help you through them. Next, you need to focus on finding a therapist who can help you work through these feelings and find healthy ways to manage them. In the meantime, lean on your family and friends for emotional support whenever necessary. Be kind to yourself, make time for yourself and explain to people that you don't feel great at the time if you accidentally snap at them. Do things to cheer yourself up, such as watching comedy, pursuing a hobby or having some chocolate. Ignore the actions and the discussion and get on with doing the things you love. If people go to the extent of talking about you in another language, then they're disrespectful, mean-spirited and cowardly, and it's probable that the karma will bite these gossip-mongers right back in the none too distant future. Get on with reading, listening to music, being yourself and just walk on by, dignity intact, happy to remain in bliss ignorance of their rudeness. Do not try to hide your feelings from everyone; it will not make you or the situation better. Tell a trusted friend or family member how you feel, and they may be able to offer your social support. If you need more support, however, do consider consulting a counselor or other mental health professional. At the very least, they can work with you to develop strategies on how to cope effectively with sadness.
