Author:
Randy Alexander
Date Of Creation:
25 April 2021
Update Date:
1 July 2024
Content
We all experience sadness in life at times. Many studies have shown that sadness lasts longer than any other emotion because people often spend more time thinking about it. Embracing sadness in your heart can lead to depression and difficult to overcome. However, there are many things you can do to help yourself through difficult times.
Steps
Method 1 of 5: Dealing with Sadness
Cry. Some studies have shown that crying can have a relaxing effect by secreting endorphins, a natural chemical in the human body that feels comfortable. Crying can also activate the sympathetic nervous system, helping your body get rid of stress and trauma.
- Many studies have suggested that crying is an effective coping mechanism because it helps to share pain with others. It can also encourage others to show support.
- The media widely reported on the opinion of Dr. William Frey that crying helps to remove toxins from the body. This may be true, although the amount of toxin released through crying is negligible. Most of the tears are absorbed back into the sinuses.
- One study found that whether you feel better or not after crying is related to your perception of crying. If your culture (or even your family's) thinks crying is a shame, you probably can't get more comfortable after crying.
- Don't cry if you don't feel like crying. Although it is often thought that not crying after a traumatic event is unhealthy, it is not. Crying just because you feel like crying can actually make it harder for you to recover.
Do exercise. Many studies have shown that exercise helps the body release endorphins and other chemicals that can help combat sadness. One study found that participants who did moderate exercise for 10 weeks felt more energetic, optimistic, and calmer than those who didn't. Furthermore, practice is of even greater benefit to depressed people.- Exercise also gives you time to focus on a particular goal. This can distract your mind from your sadness.
- You don't have to run a marathon or go to the gym all day to reap the benefits of exercise. Even light activities like gardening or walking can be effective.
Smile. Studies have shown that smiling even when you're sad can help you feel better. Smile type Duchenne, or the kind of smile that uses the muscles of the eyes and the corners of the mouth to have the most positive effect on your mood. So if you feel sad, try to smile. You may not want to at first, but it will help you to be more optimistic.- On the other hand, research also shows that people who frown when unhappy are more likely to feel upset than those who don't (or can't) frown.
Listening to music. Music can soothe and relax you. The reason you want to listen to music is just as important as the type of music you want to listen to. Listening to the "beautiful but sad" tunes of your favorite classical music can help you overcome your sadness.- Using music to reminisce about sad memories is not a good idea. Choosing a music that you find good is the most effective way to reduce sadness.
- If sadness puts you under stress, you can find a playlist of "the world's most relaxing music" edited by the science-based British institute of sound therapy. These songs include music by Enya, Airstream, Marconi Union, and Coldplay.
Take a shower or soak in a warm bath. Research has shown that physical warmth makes people feel comfortable. A warm bath will help you relax. It can also ease feelings of grief. advertisement
Method 2 of 5: Overcoming Sadness
Be aware of your feelings. Sadness is a natural and even wholesome feeling. Research has shown that experiencing negative and mixed feelings is very important to mental health. Studies have shown that apologizing and suppressing your emotions actually stress those negative feelings even more.
- Try to understand your feelings without judgment. You can easily think, "How big is this, why am I sad about it?" Instead, accept your true feelings. That way you will be able to control it.
Distract yourself. Studies have shown that gnawing with sad feelings prevents you from recovering. Distracting yourself from your sadness can help you get over it.
- Find pleasant things to do. Doing things that you enjoy can make you feel less sad, even if you don't feel like doing it at all. Go for a walk. Take a drawing class. Find a new hobby. Learn to play the classical guitar. Allow yourself to do anything that interests you.
- Communicate with friends. Interacting with loved ones can push your body to produce oxytocin. Go to the movies, have a cup of coffee, go on a blind date. Studies also show that withdrawing and avoiding others can aggravate symptoms of depression, including feelings of sadness.
Practice concentrating thoughts. Focusing on your perception of your experiences and accepting without judging them or yourself. Research has shown that practicing mindfulness can actually change the way your brain responds to sadness. It can also give you a quicker relief.
- Focusing on your thoughts can help you avoid brooding about your sadness because it focuses on the present moment.
Try meditating. One popular method of concentration is mindfulness meditation. Studies have shown that mindfulness meditation can help reduce the brain's response to negative emotional triggers.
- Mindfulness meditation also helps relieve symptoms of depression and anxiety.
- A basic mindfulness meditation session takes about 15 minutes. Find a quiet and comfortable place. Sit cross-legged on a chair or on the floor. Loosen clothing and make it most comfortable.
- Choose an area to focus your breath on, be it your chest rising and falling as you breathe, or feeling the air going through your nose. Focus your attention on those factors.
- Slowly inhale through your nose. Let your stomach relax and bulge as you fill your lungs. Slowly exhale through your mouth.
- Continue breathing as you expand your concentration. Pay attention to your feelings. It could be the feeling of clothes touching the skin or the heartbeat.
- Be aware of those feelings but don't judge. If you feel like you are beginning to be distracted, return to focusing on your breathing.
Do yoga or tai chi. Yoga and tai chi have been shown to reduce stress and boost moods. These effects may be due to these types of exercises emphasizing "self-awareness". Many studies show that yoga and tai chi help reduce physical and mental pain.
- Taking classes with others can be more relief than doing it on your own.
Method 3 of 5: Recognizing and Managing Sadness from Suffering and Loss
Know what causes suffering. Suffering is the sad feeling that occurs when you lose something or someone you love.The feelings of suffering vary from person to person, but in general it is a natural response to loss. Some common types of loss include:
- Losing a loved one, such as a friend, relative or partner
- Know that a loved one has a terminal illness
- Loss of a relationship
- Lose a pet
- Leaving home or moving to a new place
- Loss of job or business
- Lost important or affectionate objects
- Loss of bodily functions
Recognize natural pain responses. Each person responds to pain and loss in their own way. There is no "right" way to grieve. Some of the reactions to loss are:
- Do not believe. It is difficult to accept the fact that loss happened. You might think like, "It didn't happen" or "It didn't happen to someone like me."
- Distraught. You cannot focus on what is right after the loss. You may also be forgetful and have difficulty expressing your thoughts and feelings.
- Paralyze. You may experience emotional paralysis in the early stages when pain strikes. This is probably a way to keep your brain from being overwhelmed.
- Worry. The natural feeling after a loss is anxiety, anxiety, or anxiety if the loss happens suddenly.
- Relief. This feeling can be embarrassing, but it's also a natural response. You can feel the relief of a loved one suffering for a long time because of his illness at last. Don't accuse yourself of this feeling.
- Clinical symptoms. You may experience a variety of clinical manifestations after the loss has occurred. These symptoms can include difficulty breathing, headache, nausea, weakness and exhaustion. You may have trouble sleeping, or sleep all day.
Don't judge your own feelings. It is common for people with physical or pet loss to feel shame, as if they “shouldn't” suffer from the loss. Avoid "do or no" statements and accept your pain. It is never wrong to suffer from the loss of something precious to you.
- Some studies have shown that a pet's death can be as painful as losing a family member.
- The American Society for Animal Cruelty has a "pet loss hotline". There they can help with problems like when to humane death of a seriously ill animal, how to cope with grief and how to love a new pet. Their phone number is 1-877-GRIEF-10.
Understand the stages of grief. Most people experience five stages of grief: denial, anger, anxiety, depression, and acceptance. Not everyone goes through these stages in order. For many people, grief forms a cycle through the stages and slowly fades over time.
- These phases do not follow any rules. You should not take that as your advice. You should only use it as a way to realize what your feelings are and to cope with it. Never worry about how sad you were experiencing.
- These phases may not occur in sequence. You may endure multiple overlapping stages at the same time. It is also possible that you may not go through some stages. No "normal" loss experience is ever. Each person's experience of grief is natural and unique to them.
Recognize the denial. Denial is one of the primary reactions to loss or bad news. It often manifests itself through a feeling of numbness. Denial can also include thoughts like "That's not true", "I can't accept this", or even "I feel good."
- A common thought in denial is to wish that it was "just a dream".
- Don't mistake the feeling of numbness or dizziness as "not interested". Denial is a method your brain uses to protect you from stress while you are adjusting to new circumstances. You may be deeply concerned with someone, but still react with denial or paralysis.
Recognize your anger. Anger is another response to loss. This feeling manifests with thoughts like "That's not fair" or "Why is it happening to me?" You can find someone or something to blame for your loss. Anger is a common reaction to feeling out of control in a situation. This is also a common response when you feel threatened.
- Talk to a grief counselor and / or support group when you are experiencing anger. It can be very difficult to control your anger if you are alone. It is important that you talk to someone who does not judge your anger but helps you overcome it.
Know the pain. Painful thoughts and feelings can come at some point after the loss has occurred. Sometimes these thoughts are about what you “could have done” to prevent the loss. You may feel extremely guilty. You can imagine going back in time and acting differently so that loss doesn't happen.
- Seeking help at this stage is also very important. You cannot overcome your feelings of guilt and you cannot heal the wound yourself. Talk to a mental health professional or reach out to a grief support group.
Recognize depression. Depression is a very common response to loss. It can only happen in a short time, or it can sometimes take a long time to recover. It is important to seek professional mental health help as you deal with depression. If left untreated, depression can seriously worsen. Symptoms of depression include:
- Exhausted
- Sleep disorders
- Feelings of guilt, helplessness, or worthlessness
- Feelings of fear or sadness
- The feeling of detachment from others
- Headache, cramps, muscle aches and other physical pain
- Loss of interest in things you used to like
- Altered “normal” moods (irritability, weird behavior, etc.)
- Eating disorder
- Have suicidal thoughts or plans.
- It can be very difficult to differentiate between sad moods in pain and depression. People in distress may have all of the above. However, it seems that people with depression often have suicidal thoughts or plans. If there are thoughts of death, you must seek professional help immediately.
Seek help from friends and family. Talking about your suffering with those you are close to can help. Sharing sadness and feelings can help relieve stress.
Give yourself time. Sometimes it takes a long time to heal from a loss. Be patient and love yourself. It may take quite a while for you to reach the final stage of grief, "acceptance". advertisement
Method 4 of 5: Recognizing and Treating Depression
A comparison between depression and "melancholy". Depression goes beyond sadness or “feeling down”. It is a serious mental health problem that requires treatment. Depression cannot go away on its own.
- Sadness is a natural human emotion. It can occur as a response to loss. It can happen when you experience something anxious or upset. Sadness or "disappointment" often subside on its own over time, and often it is not a constant and permanent feeling. Sadness can come and go. It often arises from a specific experience or event.
- More severe depression than sadness. That is not a feeling one can "let go of". It rarely diminishes over time and usually occurs continuously or almost continuously. It is possible that depression did not arise from a particular experience or event and was so overwhelming that it crept into everyday life.
Recognize the symptoms of depression. Depression can manifest very differently from person to person. You may not have all the symptoms of this disorder. These symptoms often interfere with everyday activities and can cause depression and serious dysfunction. If you have five or more of the following symptoms regularly, you may have depression:- Change your sleep habits
- Change eating habits
- Lack of inability to pay attention or focus, "feeling vague"
- Exhaustion or lack of energy
- Loss of interest in things you used to like
- Get angry or restless easily
- Weight gain or weight loss
- Feelings of disappointment, hopelessness, or worthlessness
- Physical pain, headache, cramps and other unexplained clinical symptoms
Know the cause of your depression. Depression has many causes, and researchers are still not fully aware of its effects. The first trauma can cause changes in the way our brains handle fear and stress. Many studies suggest that the cause of depression can be partly genetic. Life events such as the loss of a loved one or a divorce can trigger a period of severe depression.- Depression is a complex disorder. This is partly due to a problem with neurotransmitters in the brain such as the compounds serotonin and dopamine. Medicinal treatment can correct these chemicals and help relieve depression.
- Substance abuse like alcohol or drugs is strongly linked to depression.
- Studies also suggest that same-sex and bisexual people may be at an increased risk of developing depression. This may be due to a lack of personal and social support systems.
Talk to your doctor. If symptoms of depression are in your daily life, you should talk to your doctor. Your doctor may prescribe antidepressants to regulate the hormones in your brain that affect your mood.
- Be sure to describe all symptoms honestly with your doctor. There are different types of antidepressants. Knowing the symptoms will help your doctor determine which medicine is most effective for you.
- Your body can respond to medications in very different ways. You and your doctor may need to try a variety of antidepressants until you find one that works. Talk to your doctor if you feel the medication is not working after a few months.
- Do not change medications or stop taking antidepressants without consulting your doctor. This can lead to serious mood and health problems.
- If you continue to have difficulty with antidepressants, consider seeing a psychiatrist. A psychiatrist is a trained mental health specialist. They can help tailor your medications to find the right treatment for you.
Seek help from a mental health professional. There are many factors that contribute to depression, so seeking the help of a professional is essential. A mental health professional can help you understand and manage your emotions. In addition to taking antidepressants, treatment with psychotherapy is often more effective than just taking medications.
- There are two common conceptions about depression. The first is the idea that you just need to "get rid of it". The second view holds that seeking help is a sign of weakness. Both of these notions are correct. Acknowledging that you need help managing your health is actually a sign of your energy and a sense of self-care.
- There are groups of mental health professionals. Only a psychiatrist and a psychiatrist have the right to prescribe medication. They may also recommend treatments.
- Psychologists have a doctorate in psychology (medicine, education, counseling) and specialize in therapy. Going to a psychiatrist is less expensive than going to a psychiatrist, but more expensive than other options.
- A licensed clinical social work specialist with a master's degree in social work. They can provide psychotherapy services. They can often help you find other resources in the community. Clinical social workers often work in community health centers and university health centers.
- Licensed marriage and family therapists are trained to deal with family and couples problems. They may or may not provide individual psychotherapy.
- A licensed professional advisor with a master's degree in consulting. They are often trained in mental health service delivery. Specialized counselors often work at community health centers.
Contact your insurance provider. If you have health insurance in the US, it is important that you contact your insurance company to find out which mental health providers in the area cover your treatment plan. Some insurance companies may require a referral from a doctor. Some companies may only pay treatment fees to certain providers.
Stay in touch with family and friends. Retreating from social relationships is a common symptom of depression. However, you may feel better if you interact with loved ones. They can give you love and support.
- You may not “feel like” meeting or communicating with other people. It is important that you have the courage to do this by all means. Isolating yourself can make depression worse.
Eat right. You cannot "cure" depression by simply changing your diet. However, you can choose foods to feel better.
- Choose complex carbohydrates. Whole grains, brown rice, legumes and lentils are good sources of complex carbohydrates. These carbs keep you feeling full for longer and help control blood sugar levels.
- Avoid simple sugars and carbohydrates. These foods provide temporary "high" energy but can make symptoms of depression worse.
- 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 disrupt the body's function. Try to include vegetables in fresh fruit in your meals.
- Eat enough protein. Studies have shown that a higher protein intake can help keep you awake. It can also improve your mood.
- Combine Omega-3 fatty acids. These fatty acids are found in nuts and oils such as flaxseed oil, soybean oil, and dark green leafy vegetables. Omega 3 fatty acids are also found in fatty fish such as tuna, salmon, and sardines. Some studies suggest that eating more fatty acids may have mild antidepressant effects.
Goodnight. Depression often interrupts your sleep. It is important for you to get 8 hours of sleep at night. Try to create healthy sleep habits, like going to bed at a certain time and limiting watching TV before bed.
- People with chronic insomnia are at a higher risk of developing depression.
- Sleep apnea, a disorder that prevents breathing during sleep, has also been linked to depression.
Do exercise. When you are depressed you may not want to step outside to exercise. However, many studies have shown that exercise makes you feel better. Aim for 30 minutes of exercise a day with moderate physical activity. Strength training exercises at least twice a week can also help.
- Some studies suggest that you may have a lower risk of depression if you exercise regularly.
- Obese people may have a higher risk of depression. Scientists don't fully understand this link, but exercise can help fight obesity and depression.
Method 5 of 5: Recognizing and Managing SAD (Seasonal Mood Disorders)
Recognize the symptoms of seasonal mood disorder (SAD). SAD is a form of depression caused by an imbalance in the biochemistry of changing seasons. In some places, usually in areas far from the equator, the winter and autumn months have little sunlight. This can change your body's chemistry and cause symptoms similar to depression. These symptoms include:
- Lack of energy or exhaustion
- Difficulty concentrating
- Increased appetite
- Want to separate from everyone or be alone
- Sleep is interrupted, sleeping too much
- SAD usually starts between the ages of 18 and 30.
- You may crave more carbohydrates if you have SAD. This makes you gain weight.
Seek specialist treatment. Treatment for SAD is very similar to treating depression. Commonly specialized antidepressants and therapies are enough to treat SAD.
Try light therapy. Light therapy can help regulate the circadian clock in your body. You can find phototherapy equipment at many retail stores or online. Phototherapy lamps must have a intensity of 10,000 Lux (Lux is a unit of light intensity).
- Check with the manufacturer to make sure the phototherapy lamp is designed to treat SAD. Some light boxes used to treat skin disorders emit more ultraviolet rays and can cause damage to your eyes.
- Phototherapy is generally safe. But if you have bipolar disorder, you should consult your doctor before taking light therapy.
- Light therapy can cause complications for people with lupus, skin cancer, and certain eye problems.
Get out in the sun. Exposure to sunlight can make you feel better. Please pull up the curtains. Go outside when possible.
Enjoy winter. If possible, try to emphasize the interesting aspects of winter. Try curled up in the fire if you have a heater. Bake a piece of crispy bread. Drink a cup of hot cocoa (of course, moderate).
Do exercise. Like depression, you can reduce symptoms of SAD with exercise. If you live in a cold climate, try winter sports like skiing.
Consider natural remedies. Always check with your doctor before starting any natural treatment. Some treatments can cause drug interactions or complicate an existing medical condition.
- Try melatonin to help you sleep. Melatonin supplements may help regulate SAD-induced sleep disorders.
- Try St. John's wort herbs. Some evidence suggests that St. John's wort may help relieve mild depression symptoms. St. John's wort may limit the effects of prescription drugs, including oral contraceptives, cardiovascular drugs, and cancer drugs. St. John's wort must not take SSRIs, tricyclics tricyclic antidepressants, or other antidepressants. This can cause serotonin syndrome. Do not use St. John's wort without first consulting a doctor.
Go on vacation in a sunny place. If you live in a place with very little natural sunlight in winter, consider going on a vacation to a sunny place. Places like the Caribbean or the southwestern region of America usually have bright sunlight during winter. advertisement
Advice
- Relaxation and playing time are essential to making you feel better.
- Help others with things that matter to them. Almost every time you help others, you feel happy as well. Giving is one of the best ways to get a smile on your face.
- If you follow any religion, find comfort from there. Maybe this can help you overcome your sadness.
- Always optimistic and relaxed. Don't analyze every detail. Give more than take.
Warning
- Do not change medications or stop taking antidepressants without consulting your doctor. This can cause serious health problems or even suicidal thoughts.
- If sadness causes you to have thoughts of harming yourself or others, or you are having suicidal thoughts or plans, seek help immediately. There are many places you can go to. The National Suicide Prevention Hotline is available 24/7 at 1-800-273-8255. You can also call emergency services like 911.
