Content

• Steps

A lot of people feel sad at some point in their life. Sadness can be a feeling of "boredom" or a symptom of clinical depression that affects your feelings, thoughts and behavior. It's okay to feel sad sometimes, but it's okay to feel sad all the time with physical and emotional problems. You can manage your sadness by making changes to your thinking processes, making lifestyle changes, or by seeking help from a mental health professional.

See When Should You Try This? to learn more about when to stop feeling sad for action.

Steps

Method 1 of 4: Changing Habits

1. 

   Learn to stop meditating. This is the act of thinking over and over again about a negative thing. Maybe the conversation or the thought of a bad memory haunts you. Pensive thinking results in more negative thoughts and feelings, so the more you do it, the worse you will feel. Too much pampering can even lead to depression. Try the following steps:
   • Proceed to solve the problem that bothers you. For example, you can't stop thinking about how much a job you need, then make a to-do list to find a job and start tackling each item.
   • Practice positive reflection. If you spend a lot of time thinking about your negatives, scatter them with praise for yourself. Tell yourself "You did well on that project" or "I did my best in the conversation".

2. 

   
   
   Learn to forgive. Holding onto resentment and thinking about the negative can aggravate sadness. Forgiveness and surrender help you begin to feel happy.
   • Forgiving will remove negative attitudes and create space for positive ones. It also reduces stress - agents that make sadness worse, and improves peace and calm in life.
   • Recently, scientists are studying how people learn to forgive, suggesting that receiving treatment and accepting compensation or apology can help people to forgive.

3. 

   
   
   Manage your stress level. Stress builds up sadness. Avoiding stressful situations whenever possible will help you to take the first step through your feelings of sadness.
   • Organizing daily tasks and taking time to relax will help you relax and avoid unwanted stress.
   • Stay away from stressful situations if possible. If this can't be helped, try taking deep breaths and not reacting immediately to prevent unnecessary stress and emotional increases.

4. 

   
   
   Find the positive in life. Negative thoughts and attitudes can increase feelings of sadness and isolation. Finding positive in yourself or in other people, or in any situation, will help you overcome your sad feelings.
   • Even in the worst of situations, there is always a positive side. Only it will take a long time to realize that, but if you can see the positives, you will avoid the negativity forming sadness.
   • One study shows that a positive attitude is the key to success, even more important than knowledge and skills.

5. 

   Surround yourself with positive and optimistic people. Optimists tend to see things positively and make you feel less sad. Participate in activities with positive individuals or groups as often as possible.

6. 

   Exercise regularly. Regular activity is important for maintaining physical and mental health as they increase serotonin levels in the brain. Try to exercise every day to stop feeling sad.
   • Just one little exercise can help you feel better. For example, a 10-minute walk can help you relax and give you a chance to experience joy in your life.
   • Exercise produces endorphins that improve mood and sleep.

7. 

   Consider practicing mindfulness meditation every day. Mindfulness meditation is an effective way to improve concentration and relaxation. Meditating for a few minutes a day will help you feel less sad.
   • Mindfulness meditation takes you out of the real world. It is this time that teaches you how to focus and relax, which can make you feel happier.
   • Start meditating for 5-10 minutes a day, then increase in time as you become more proficient.
   • Find a quiet and comfortable location where you won't be distracted. Getting rid of all the distractions makes it easier to focus on your breath and let go of any sad thoughts or feelings that arise.
   • Sit up straight and close your eyes. Proper posture is an important part of mindfulness meditation. It allows the breath and blood vessels to flow, helping the brain to focus on one point. Closing your eyes prevents you from distracting.
   • Breathe gently and evenly. Don't control your breathing, just breathe as usual. A great technique to focus is paying attention to the breath and saying "inhale" and "exhale" at each beat.

8. 

   Massage the body. Sadness and stress cause physical changes in the body. Massage helps to remove stress and stimulates the production of oxytocin - a hormone that promotes social connection. Having a professional massage at a spa or at home can help improve your mood and help you feel better.
   • There are many types of massage available, and any of them will benefit you.
   • You can find a therapeutic massage site online or through the advice of your doctor.
   • If you can't get a professional massage treatment, try massaging yourself at home. Facial massages and ear massages help you feel better and relax your body.

9. 

   Diet. Unproductive nutrients can exacerbate sadness and depression. Eating healthy foods not only keeps you healthy, but also fights sadness and stress.
   • Foods such as asparagus contain folic acid to help improve mood and reduce stress.
   • Vitamin B-rich foods like avocados help reduce stress, making you feel less upset.
   • A glass of warm milk helps you not lose sleep or anxiety - the trigger of sadness.

10. 

    Stay away from alcohol and drugs. You should stay away from all alcoholic beverages and drugs. Taking these substances may help you feel better temporarily, but in the long run they can make you feel worse and worse.

11. 

    Get enough sleep. Everyone needs sleep to maintain their physical and mental health.Make it a priority to get 7-9 hours of sleep each night to reduce your feelings of sadness.
    • More severe stress and depression are negative consequences of sleep deprivation.
    • Taking a 20-30 minute nap can help you feel better. However, be aware that prolonged naps or deep naps are signs of severe depression.
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Method 2 of 4: Learn to handle sadness

1. 

   Reflect on why you are sad. Sadness is a normal response to a life or situation. You may feel sad when you experience a loss, when your emotions get hurt, or when things don't go the right way. Understanding the source of your sadness can help you process the feeling and cope with it in a healthy way. Here are some of the reasons why people become sad:
   • Loss of a friendship or close relationship
   • A loved one dies or is separated from a lover.
   • Being bullied
   • Complexity
   • Heard a tragedy

2. 

   Notice how and when you feel sad. Sadness is not good, so we tend to avoid this feeling instead of observing closely. However, identifying your feelings of sadness will help isolate it from other emotions. Watching your face makes it easier for you to see the start and end times of feeling sad and in control.
   • You may experience sadness as a physical state. Maybe your arms and legs feel heavy or you have an upset stomach. You may also feel lethargic.
   • You can picture sadness in a photograph. You must have heard people describe the feeling of a "sad wave". Try visualizing your sadness in your own way. It could be a towering wave or a deep, dark pool. If you are not sure what it is, you can draw a picture according to how you feel.

3. 

   Learn to accept the feeling and handle it. Recognize when sadness occurs and allow yourself to accept the feelings instead of pushing them away. If it's a wave, let it wash you off without resisting. Think about what makes you sad and realize that this is reasonable.
   • A common struggle with sadness can last a few minutes or longer, depending on why you're sad.
   • When you are dealing with your sadness, you need to recognize a time when your sadness has naturally disappeared. Notice when you feel more relieved and can focus on new emotions.

4. 

   Have a plan when attacked by sadness. The next time you feel sad, acknowledge that it's a natural emotion that comes and goes, as well as other normal emotions. You can plan what to do during and after a sad process so you know you have control over it.
   • When you start to feel sad, you may want to go to a specific place to have some privacy. So, you can recall a picture of your sadness - the wave, the pool, or whatever came to mind. Let the emotions be natural.
   • Plan to do differently when the sadness begins to disappear. Maybe you want to call a friend, go for a walk, or do something to help you get out of your sad past.

5. 

   Look for signs of depression. When sadness doesn't go away to make room for other emotions, this can be a sign of depression. Depression is when you have a sad or depressed mood that lasts more than 2 weeks and affects your life. For depression, just handling sadness is not enough to manage feelings in a positive direction. Change your lifestyle and seek professional help to treat your depression. If you have depression, you may have one or more of the following symptoms:
   • Feeling sad and anxious
   • Feeling worthless and guilty
   • Habit of negative thinking and feeling hopeless.
   • No energy
   • Changes in appetite and weight
   • Change your sleep habits
   • Have suicidal thoughts
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Method 3 of 4: Seeking a Professional Help

1. 

   Consult an expert or psychologist. If you find that you cannot overcome your sadness on your own, talk to a mental health professional. A therapist or psychologist can advise you on new ways of thinking and coping. Cognitive Behavioral Therapy is an effective approach that helps many people treat depression.
   • This therapy focuses on using techniques to help the person focus on the present rather than being distracted by negative thoughts.
   • This therapy can be combined with drug therapy.

2. 

   Talk to your psychiatrist about antidepressant medications. In a few cases, patients with sadness or depression progress better on medication. Antidepressants can alleviate feelings of sadness or depression.
   • Your doctor may prescribe selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine, paroxetine, sertraline, citalopram, and escitalopram. SSRIs often cause fewer side effects than other antidepressants.
   • Your doctor may prescribe selective serotonin and norepinephrine reuptake inhibitors (SNRIs) such as duloxetine, venlafaxine, desvenlafaxine, and levomilnacipran.
   • Norepinephrine and dopamine reuptake inhibitors (NDRIs) such as bupropion usually do not cause the same sex-related side effects as other drugs.
   • Tricyclic antidepressants are often prescribed when other drugs are ineffective. Including imipramine, nortriptyline, amitriptyline, doxepin, trimipramine, desipramine and protriptyline can cause pronounced side effects.
   • Monoamine oxidase inhibitors (MAOIs) are the latest generation drugs. MAOIs such as tranylcypromine, phenelzine, and isocarboxazid are often prescribed when other drugs are ineffective. Use caution when using these medications as they cause serious side effects.

3. 

   Consider alternative treatments. Maybe you and your care provider want to choose different treatments when using medications and lifestyle changes that don't work. Treatment such as hospitalization or Transcranial Magnetic Stimulation (TMS) can help stop feeling sad.
   • If you are unable to take care of yourself properly, you and your doctor should consider hospitalization or outpatient treatment to help you deal with depression.
   • Electric shock therapy, or ECT, is an electrical impulse treatment that stimulates the brain to improve brain function. ECT causes some minor side effects and can relieve depression immediately.
   • Transcranial magnetic stimulation or TMS is an option for people who have not responded to antidepressants. With this method, the doctor places a treatment coil on the scalp and transmits magnetic pulses to stimulate nerve cells that determine mood.
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Method 4 of 4: When should I try this?

1. 

   Try to stop feeling sad when you want to feel another emotion. It's normal to feel sad, so it's normal to want to get rid of sadness and feel happiness. But easier said than done, sometimes you need to change your opinion. If you are stuck in the mind path and feel ready to pull the curtain in for light, try other ways to stop feeling sad.

2. 

   Get rid of sad feelings when things go natural. When you feel sad about a particular event or problem, it can be hard to forget that feeling. Once you've taken enough time to fully experience that sadness, it will be easier. You can get rid of your sadness more quickly by staying healthy, talking things out, and using other methods to stop feeling sad. When the sadness is over when it is ready.

3. 

   Avoid ignoring nagging sad feelings. Sometimes, no matter how hard you try, you can't stop feeling bored. Distracting or trying to escape from this feeling will only return you to where you started. If you feel sad for a long time and you don't know why, or you get stuck in sadness, try talking to someone else. While it's impossible to resolve your problem overnight, dealing with your sadness with professional help is the best way to get through in the long run. advertisement