Content

• Steps
• Warning

Anyone feel sad at times. In many cases, sadness is a normal human response to change and to life events. The good news is that everyone has the capacity to be happy, and there are ways you can take advantage of that ability to feel better.

Steps

Method 1 of 4: Finding happiness from within

1. 

   Write down your feelings. Consider buying a journal that you can use to write about your thoughts and feelings. It can be helpful to write down your feelings of sadness so you can better understand them. This will help you "catch up" with yourself and be able to better understand yourself.
   • Journaling - even for just 20 minutes a day - will help clarify and organize your thoughts about your sadness, and this can help you discern why you are feeling. sad. It will also help you keep track of your own behavioral and emotional patterns. Additionally, a few studies have shown that journaling can even help with your physical health and boost your immune system by reducing stress.
   • While writing, focus on what you are writing, not how you are writing. In other words, don't focus on grammar or spelling. For example, you can write a log like this: "I went through a particularly difficult day today - the unhappy thought of a divorce won't let me go. Sometimes, I'm not sure if I should feel sad about the matter. not because even though I've only been divorced for a year, my marriage has been dead for a long time. I know this. But I'm still worried that I will sink into the past and my kids are in pain. I am so angry that I could not let go of my sadness in the past Divorce happens every day, so why did I find this process so difficult? Having a tough day, I talked to my sister and this really made me feel better; I might call her tomorrow. I know that tomorrow will be a new day. "

2. 

   
   
   Smile and laugh. Studies have shown that the act of smiling can improve your emotions and make you feel happier. In addition, laughing releases endorphins, brain chemicals that improve your emotions.
   • While you may not like this, even using the small muscles involved in smiling can make you happier. So let's try to fake it. It might seem awkward at first, but smiling or laughing out loud can trigger a happy or humorous memory and can give you a real smile.
   • If you want to be able to naturally smile or laugh, watch a comedy, read a joke, or spend some time meeting friends you know they will make you smile.

3. 

   
   
   Cry a lot. While you may not want to cry because you are trying to feel better and happier, sometimes crying can help improve your mood. If you feel the urge to cry, don't hold back and instead allow yourself to cry whenever you want. Crying can make you feel better and more relieved, as crying can make you feel as though you've "let go" of your sadness.
   • Studies have shown that the majority of people who allow themselves to cry feel better than they did before they cried. Part of this is because it is the body's natural way of controlling the amount of stress hormones.
   • However, while crying can be quite helpful in reducing stress and improving your mood, it's important to remember that not being able to control your tears can be a sign of a more serious problem. have emotional or hormonal involvement. If you find that you can't stop crying, you should seek professional help from your doctor or therapist.

4. 

   
   
   Try to take a more general picture of the problem. What other factors make your life more worthwhile? You should try to think about all the things that you value in life, such as friends, family, and health, and you will find that there are quite a few things you should feel happy about and Thank you for having it, even if you don't feel it right now. Many studies have shown that gratitude is deeply linked to happiness.
   • Think about a good memory. Although, they are a thing of the past, but you can fully experience them again. This is also the beautiful quality of memory; Just because things look pretty bad right now doesn't mean they won't be brighter tomorrow either.
   • In the event that the sadness stems from a trivial event in your life, such as a poor homework, you can take a more holistic view of the problem and think about whether you will still feel the same feel sad about this after 10 years and whether in the future, this event will be as important as it is now. Always think of the saying "you shouldn't tear your baby up".
   • Try to find something that makes you happy every day. There are many challenges on social networking sites such as Facebook, Twitter, and Instagram that use hashtags such as "100 days good" or "search light" to encourage people to find moments of happiness and little gratitude in everyday life.
   • Even if your sadness comes from a traumatic event in your life, such as the loss of a spouse, it can be helpful to look at your life more broadly. For example, you may feel more comfortable remembering good memories with your deceased partner as well as feeling happy and grateful for having that person in your life, even. when you are grieving the person's premature death.

5. 

   A distraction to the mind. Sometimes, when we're sad, it's hard for us to think about anything else. However, indulging in sadness can actually hurt you more and can intensify your feelings of helplessness. A distraction can help you focus on something else instead of your sadness and also help reduce stress - scientists call this a "distraction." You are not avoiding your problem, you are just focusing on activities that can help you forget time and space. Here are a few examples of techniques you can use to distract your mind:
   • Listening to music. You shouldn't listen to sad music. Try listening to energetic music, dance music, soulful music, or playful melodies, along with music that inspires you or reminds you of a good time. Music can be used as an effective therapeutic tool.
   • Review some pictures of your childhood or photos from trips, graduations, and other important life events. If a funny photo comes up, don't try to get rid of it. Please cherish it. It will help you remember that life will go by very quickly and that besides the sadness, you have also had happy (and happy!) Moments in your life.

6. 

   Reading books. Do you allow yourself to "drift" into another world or into the past. Books take us to places we've never been, where it's more adventurous and romantic than our present life. Whether you're reading historical fiction or a romance novel, immersing yourself in another world will relax your mind and focus on something else. Just reading for 6 minutes can help you reduce 2/3 stress levels. advertisement

Method 2 of 4: Assessing Sadness

1. 

   Understand sadness. Sadness is part of a traumatic experience. It is a painful emotion that is often temporary and generally stemmed from an external factor, such as a breakup, a conflict or disagreement with a close friend, moving away from home, or the loss of a loved one. . Sadness is a common feeling most people experience at some point in their life.
   • The sadness that comes from a traumatic reaction can affect your concentration, appetite, and sleep.

2. 

   Know the difference between sadness and depression. It's important to know the difference between sadness and depression, because the treatments for each condition are completely different. Unlike sadness, depression usually doesn't have an unspecified external cause; it's just your feeling. Compared to sadness, depression is often a more serious problem that can cause your mood to be unhappy, sleep too little or too much, lose weight or gain weight, have an appetite or loss of appetite, loss of energy, excitement about the world around you, social avoidance, poor concentration, and a sense of worthlessness.
   • One of the differences between depression and sadness is the ability to experience pleasure, love, and hope. When people become sad, they can still experience moments of happiness or joy. However, with depression, many people often feel that they lose interest, hope or anything else and become completely emotionless. Also, for a depressed person, their sadness is similar to a cloud over their heads and they cannot get rid of it; they tend to reflect and indulge and simply feel that they cannot "be happy".
   • Depression is also a long-term illness and can become a problem someone faces for months, years, or throughout their lives, while sadness is usually only transient or temporary. If you are unable to deal with sadness so effectively that your everyday life is being negatively affected by it and you suspect that you may be experiencing depression, you should consult. the opinion of a mental health professional. Treatment for depression may involve psychotherapy or medication, so it's important to assess whether your sadness is chronic in order to determine the appropriate treatment.

3. 

   Reflect on your feelings. Are your feelings caused by something in your life? For example, have you just broken up with your lover or lost a loved one in your family? Identifying the cause of your sadness will help you better understand it and overcome it. Looking at your external factors will also help confirm that you are experiencing a common sad reaction to an event rather than that you are experiencing chronic depression.
   • In addition, being aware of the reasons why you are feeling sad will help you identify suitable strategies to reduce your sadness. For example, the sadness you feel after breaking up with your boyfriend after 3 months of acquaintance will be different from the sadness you feel at the death of your husband who has lived with you for 10 years.
   • If you experience a major loss or trauma, it is better to consult with a mental health professional who can help you develop a coping strategy for your grief. According to the Holmes-Rahe Stress Scale, the most stressful events that can affect someone's mental and physical health include death of a spouse, divorce, separation, and the death of a family member. In situations when sadness is most likely to be reached, the technique described below may be helpful in treating it.
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Method 3 of 4: Do Playful Activity

1. 

   Do exercise. Go for a walk, run, or bike ride. Join a sports team. Do whatever it takes to make you stronger and move forward. Exercise helps the body release endorphins, the "nice" chemicals that improve the body's mood and stress response.
   • Any physical activity that requires you to exert effort and use muscle will help stimulate the body to release this useful endorphins. So even if you don't want to go to a spin class or go for a 5 km run, cleaning your house or taking a 15-20 minute walk will be enough for your body to produce the endorphins you do. need to feel happier.

2. 

   Healthy snacks. Scientists have asserted that what you eat and when you eat them can affect your emotions and moods. If you feel sad, try a snack with foods that are low in fat, low in protein, but high in carbohydrates, such as an English muffin toast with jam. When carbohydrate-rich foods are not overwhelmed by the presence of protein or fat, they release the amino acid tryptophan into your brain. Then tryptophan turns into serotonin, a neurotransmitter that can improve your mood, and all in just 30 minutes.
   • You can also try other carb-containing snacks such as popcorn or a slice of whole-grain bread. But be sure not to use protein rich foods, such as cheese and poultry. They can prevent serotonin from being formed because all amino acids have to try to compete with them and, in the end, can stop the release of tryptophan into your brain.

3. 

   Do a spontaneous activity. Sometimes, the same consistency and boring habits can make you feel pretty bad. Do something unexpected (but not indiscriminate!). Visit your friends or head to the museum, surprise your Mom with lunch, or enjoy the weekend by heading to the suburbs. By mixing things up, you can rediscover your passions in life.
   • You can also change things a bit by creating small "disturbances" in the daily routine.For example, you can change the order of what you normally do in the morning. For example, make coffee after bathing. Go to work earlier. You just need to change your habits a little to see how you feel. Sometimes, even though our familiar habits can be comforting, they can become a trap that keeps us trapped.

4. 

   Pursue a hobby. You should redirect the negative or troubled emotions to another activity. Do something you enjoy and relax you, such as painting, photography, poetry, or making pottery. Find anything that makes you feel at peace and will help you "get out" of the day. This doesn't mean you can "get rid of" of your sadness, but it does mean you will be able to cope better with them by taking the time to do something yourself. that I like.
   • You can also pursue a new activity. Maybe you've always wanted to try yoga but never got the chance. Allow yourself to immerse yourself in something new to bring life to your life; Trying out a new activity or hobby is also a great way to meet like-minded people.

5. 

   Take a bath or soak in the tub. You will be amazed at how much relief a shower can give you. Consider setting the temperature of the water colder than usual. A cold bath is very beneficial and has the ability to heal; Scientific research has shown that it improves blood circulation, reduces muscle tension and tension, and improves your mood. The cold temperature of water will release endorphins into the blood and brain and leave you feeling young and positive.
   • If you prefer a bath, you can add some Epsom salt (about 1-2 cups) to the bath. In addition to its ability to help purify the body and reduce muscle tension, Epson salt is also believed to stimulate the release of endorphins, and thereby, reduce stress and improve mood.
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Method 4 of 4: Socialize

1. 

   Chat with a friend. An important element of happiness is social interaction and support. Talking to a friend about your sadness or a situation that makes you sad can help reduce your grief because you will know that someone cares about you and your feelings. Talking about the problem can also help you to "let go" of the emotion and clarify it because this process requires you to put your feelings into words. Your sadness is no longer an abstract element, it becomes a real feeling, something you can name and discuss through its clear word with words.
   • Research has shown that people who experience great stress in life, such as the loss of a spouse or job, if they have a network of friends and relatives they can turn to and rely on. They will be easier to overcome difficulties.
   • You can also learn something from talking to your friends. For example, perhaps your friend has also experienced a similar emotion or situation and was able to provide you with support and advice. In addition, that friend can also come up with some coping methods that you have never thought of. For example, if you just broke up with your partner, maybe your friend will help you remember a time when you constantly called her to complain about your partner's neglect and selfishness. Likewise, your friend can help you remember why why You break up with your boyfriend when you're stuck in the sad emotion of the process.
   • Friends can also help you feel supported and alleviate your feelings of loneliness. They can be people who listen and understand you. In addition, talking to a friend can improve your mood because at some point they'll make you smile or laugh!

2. 

   Go out and socialize with others. You can go to the movies, have dinner, or go for a drive with friends or family. In addition to distracting you, social interactions will help you stop thinking about your sadness for a few hours. Just chatting with others - even through just casual jokes - and the change in scenery can improve your mood.
   • If you are by nature a lonely person, don't try to be too social as it will only make you feel more stressed and anxious. You should only engage in social interaction in a limited and light manner, such as doing errands, shopping, or getting a manicure with a friend, instead of spending the evening dancing with friends in the bar.

3. 

   Spend time with your pets. If you don't want to socialize with humans, you can spend time with your pets! Cuddling or cuddling your favorite animal can help improve your sad mood as it satisfies basic human need for connection and intimacy. Research has shown that spending time with your dog can increase levels of endorphins, chemicals that interact with receptors in the brain that trigger positive emotions and improve your mood. .
   • In addition, animals are very good at sensing our moods through our body movements and tone of voice, so they are often quite "in tune" with human emotions.

4. 

   Focus on others. Taking time and energy to help others not only keeps you busy, but also gives you purpose and feelings of reward, helping you feel better about yourself and your situation. mine.
   • Find volunteering that you are passionate about such as helping out at a homeless shelter or a loving eatery (giving free food to the poor), caring for or leading stray dogs go for a walk, or volunteer to help at an elderly home.
   • Even doing the little thing for someone, like letting someone else check in first at the supermarket, can make you feel better. The act of kindness enhances your well-being because they are concrete actions that you can do, not just think about.
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Warning

• Don't try to hide your feelings from others; This action will not make the situation any better. Talk to a trusted friend or relative about how you feel, and they will be able to provide you with the social support you need. However, if you need more help, you can seek out a counselor or other mental health professional. At the very least, they'll help you develop strategies for effectively coping with sadness.