We all feel sad at times. In many cases, sadness is a normal human reaction to different life changes and events. The good news is that we all also have the ability to feel happiness, and there are things you can do to enable that ability and feel better.
Steps
Method 1 of 4: Find Happiness Within
Step 1. Write down your feelings
Consider buying a journal in which you can write down your thoughts and feelings. In general, it helps to document your sad feelings in writing so that you can better interpret them. This will help you “get in sync” with yourself and achieve a deeper level of self-understanding.
- Keeping a journal (even as little as 20 minutes a day) helps you clarify and organize your thoughts about your sadness, which can help you better identify the reasons why you feel sad. This also helps monitor your behavioral and emotional patterns. Also, some research has found that journaling can even help your physical health and strengthen your immune system by reducing stress.
- When you write, focus on what you are writing, not the way you do it. In other words, don't focus on your grammar or your spelling. An example of a journal entry might look something like this: “I had a very difficult day today, my sad thoughts about divorce do not leave me alone. Sometimes I'm not sure if I should still feel sad about it, since even though it happened a year ago, the marriage had been dead for a long time. I know that, but what does worry me is that I am trapped in the past and that my children suffer because of it. I am also mad at myself for not being able to forget my past sadness. People get divorced every moment, so why am I having such a hard time? Talking to my sister helped me the last time I had a difficult day; I think I'll call her. I know that tomorrow will be another day”.
Step 2. Laugh and smile
Studies have shown that the very act of smiling can improve your mood and make you feel happier. In addition, laughter releases endorphins, which are brain chemicals that improve your mood.
- While you may not feel like doing it, just using those little muscles that allow you to laugh and smile can make you happier, so try faking it. It may be forced at first, but laughing and smiling could trigger a funny or happy memory and generate a real laugh or smile.
- If you want to try to smile or laugh effortlessly, watch a funny movie, read a humorous book, or spend time with a friend who might make you smile.
Step 3. Get rid of yourself crying
While you probably don't want to cry because you're trying to feel better and want to feel happy again, sometimes crying can improve your mood. If you feel the urge to cry, don't hold back and instead let the tears flow when you feel like it. The act of crying may make you feel better and more relieved, as the act of expelling tears can create a feeling that you have "gotten the sadness off your chest."
- Studies suggest that most people who cry feel better than they did before they did. This is in part because crying is one of the body's natural ways to rid itself of stress hormones.
- However, while crying can help reduce stress and improve your mood, it is important to know that if you are not able to control your tears, this can be a sign of a more serious emotional or hormonal problem. If you find that you cannot stop crying, you should seek professional help from a doctor or therapist.
Step 4. Try to take a bigger picture
What else in your life makes life worth living? Try to think about all the other things that you value in your life (like your friends, family and your health) and you will see that you probably have a lot more to be happy and grateful for, even if you don't feel very happy or grateful in that. moment. Many studies have shown that gratitude is deeply connected to happiness.
- Think of the good memories. If you have lived them once, you can have them again. This is the beauty of memories; Just because some things may seem bad right now does not mean they will be that way tomorrow.
- For sadness based on a minor event in your life, such as receiving a poor grade on an assignment, put the event in perspective and consider whether you will feel sad 10 years from now and whether the event will even matter then. Consider using the old phrase "don't worry about trifles."
- Every day, make an effort to find something that you can be happy about. There are many challenges on social media pages like Facebook, Twitter, and Instagram that use hashtags like “100happydays” or “findthelight” to incentivize people to find little moments of happiness and gratitude in their everyday lives.
- Even if your sadness is based on a traumatic event in your life, like the loss of your spouse, reflecting more broadly on your life can be helpful. For example, you may feel comforted by recalling the good memories you had with your deceased partner, and you may also experience a sense of happiness and gratitude for having had them in your life, even as you mourn the loss that occurred too soon.
Step 5. Distract your mind
Sometimes when we feel sad it is difficult to think of anything else; However, delving into your sadness can actually do more harm than good and can intensify feelings of helplessness and helplessness. Pleasant distraction can help you focus on other things besides your sadness and it also reduces your stress, scientists call it "flow." You will not dodge your problems, instead, you will participate in an activity where you will forget time and space. Here are some examples of ways you can distract your mind:
- Listen to music. Resist the temptation to listen to sad music. Try listening to energetic, fast-paced, heartfelt, 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.
- Look at some of your childhood photos of trips, graduations, and important events in your life. If you find a fun one, don't save it, enjoy it. This will help remind you that life goes by fast and that in addition to the sad moments, there have been many happy (and fun!) Moments in your life.
Step 6. Read
Get lost in another world or in the past. Books transport us to places we have usually never been to, these places are more adventurous and more romantic than the places we are in right now. You can read books of historical fiction or warm romances; in any case, being absorbed in another world will help you relax your mind and focus your attention on something else. Just six minutes of reading can help you reduce your stress levels by 2/3.
Method 2 of 4: Assess Your Sadness
Step 1. Understand what sadness is
Sadness is part of a greater experience of pain. This is a painful emotion that is usually temporary and usually originates from external factors, such as a breakup, a fight or a disagreement with a close friend, a move away from family members, or the loss of a loved one. Sadness is a normal emotion that most people feel at various times in their life.
Sadness that comes from a reaction to pain can affect your concentration, your appetite, and your sleep
Step 2. Know the difference between sadness and depression
It is important to know how sadness differs from depression, since the treatments for each are different. Unlike sadness, depression usually does not have an identifiable external cause; it's just something that people feel. Compared 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.
- One of the main differences between depression and sadness is the ability to experience pleasure, love, and hope. When people are sad, they can usually still experience moments of happiness or pleasure. However, in cases of depression, many of those who suffer from it feel unable to experience pleasure, hope or anything else, and become unable to express emotions. Also, depressed people see their sadness as a cloud that is over their heads and from which they cannot escape; they have a tendency to reflect and delve too deeply, and feel unable to simply "rejoice."
- Depression also lasts for a long time and can cause difficulties for people for months, years, or their entire lives. while sadness is usually fleeting and temporary. If you find that you cannot effectively deal with your sadness to the point where it negatively affects your daily performance and you suspect that you may be suffering from depression, you should consult a mental health professional. Treatment for depression can include psychotherapy and medications, so it is important to assess whether what you feel is more chronic than the occasional sadness in order to receive appropriate treatment.
Step 3. Reflect on your emotions
Has something happened recently in your life that helps explain what you've been feeling? For example, have you just experienced a breakup or loss of a family member? Identifying the cause of your sadness will help you better understand and overcome it. Reflecting on external factors will also confirm that you are experiencing a normal sad reaction to something that has happened and not chronic depression.
- In addition, knowing what is making you sad will also help you determine the appropriate methods to calm your sadness. For example, the sadness you feel after breaking up with the partner you've been with for 3 months will be very different from the sadness you'll feel if the person you've been married to for 10 years has recently passed away.
- If you have suffered a significant loss or trauma, it may help to consult a mental health professional who can speak with you to develop strategies for dealing with your sadness and grief. According to the Holmes and Rahe stress scale, the most stressful events that affect a person's mental and physical well-being include the death of a spouse, divorce, marital separation, and the death of a close family member. In these cases where the depression is likely to be more extreme, the techniques described above may be helpful in conjunction with therapy.
Method 3 of 4: Do Fun Activities
Step 1. Exercise
Take a walk, jog, or bike. Play a team sport. Do something that keeps you moving. Exercise will cause your body to release endorphins, chemicals that "make you feel good," improve your mood, and inhibit the body's response to stress.
Any type of exercise or physical activity that requires you to expend energy and contract your muscles will cause your body to release these helpful endorphins. So even if you don't feel ready for a spin class or 5K run, just cleaning the house or walking for 15-20 minutes can help your body start releasing the endorphins you need to feel happier
Step 2. Eat a healthy snack
Scientists have confirmed that what you eat and when you eat it can affect the way you feel and your moods. If you're feeling sad, eat a low-fat, high-protein, but high-carb snack, like a toasted ham bun. When foods high in carbohydrates are not neglected by the presence of proteins or fats, they generate a release of the amino acid tryptophan in your brain. Then the tryptophan turns into serotonin, a neurotransmitter that improves your mood, and it all happens in 30 minutes.
You could also eat carbohydrates like fat-free popcorn or a slice of whole wheat bread, but make sure you're not eating high-protein foods like cheese and poultry. These foods suppress serotonin because all the amino acids they contain compete with tryptophan and basically prevent it from being released into your brain
Step 3. Do something spontaneous
Sometimes a constant and boring routine can make you feel bad. Make something out of nothing (but without making hasty decisions!). Go visit a friend or a museum, surprise your mom with lunch, or travel out of town for the weekend. By varying things a bit, you could rediscover your passion for life.
You could even change things up a bit by creating small "alterations" in your daily schedule. For example, do things in a different order in the morning. For example, make coffee after bathing, leave earlier for work, etc. Just break out of that daily routine a bit and see how you feel. While the routines we get used to are comfortable at first, they can sometimes become a trap
Step 4. Take part in a hobby
Channel your negative or overwhelming emotions into some other activity. Do something that you enjoy and that relaxes you, such as painting, photography, poetry, or pottery. Find what makes you feel peaceful and helps you transport yourself "away" from your everyday problems. This does not mean that you can "escape" your sadness, but what it does mean is that you can better deal with it by taking time for yourself to do something that you enjoy.
You could also do a new activity. Perhaps you have always wanted to do yoga, but never had the opportunity. Try something new to revitalize your life; Trying a new hobby or activity can also be a great way to meet other people with interests similar to yours
Step 5. Take a shower or bath
You will be surprised to discover the boost that a shower can give you. Consider taking a shower that is colder than the ones you normally take. Cold showers can be very beneficial and healing; Research has indicated that they can improve circulation and blood flow, reduce stress and tension, and improve your mood. The cold releases endorphins into your bloodstream and brain, giving you a rejuvenating and positive feeling.
If you prefer baths, add a little Epsom salt (about 1 or 2 cups) to the tub. In addition to helping to detoxify the body and reduce tension, Epsom salt has been reported to trigger the release of endorphins, thereby reducing stress and improving your mood
Method 4 of 4: Be Social
Step 1. Talk to a friend
An important factor for happiness is social contact and support. Talking to a friend about your sadness or the situation that caused your sadness can help reduce the pain, as you will know that someone cares about you and your feelings. Talking out loud can also help you "vent" your emotions and clarify exactly what you feel, as this requires you to express those feelings in words. Your sadness is no longer abstract, now it becomes real, something you can name and talk about, articulating it in words.
- Research has shown that people who experience significant stresses in life, such as losing a partner or a job, get through the bad experience more easily if they have a network of friends and family they can turn to and on whom they can trust.
- You can also learn something by talking to a friend. For example, perhaps your friend has experienced similar feelings or a similar situation and can offer you support and advice. On the other hand, your friend could help you analyze your situation from a different perspective and suggest methods for dealing with problems that you have not yet considered. For example, if you are going through a separation, your friend may remind you of all the times you called to complain about how inattentive and selfish your partner was. In this sense, when you are caught in the sadness caused by the breakup, your friend can help you remember the reasons why you broke up with your ex.
- Friends can also help you feel supportive and calm the feeling that you are alone. They offer you a space where you can be heard and understood. Plus, just talking to a friend can improve your mood, as you'll likely end up smiling and laughing at some point!
Step 2. Get out there and socialize
Go to the movies, have dinner out, or go biking with friends or family. In addition to distracting you, social interaction outside will help you stop thinking about the problem for a few hours. Just talking to others (even exchanging a simple hello) and a change of scenery can improve your mood.
If you are lonely by nature, don't go overboard when socializing, as this could lead to more stress and anxiety. Do moderate and limited social interaction, such as running an errand, grocery shopping, or getting a pedicure with a friend, rather than spending a long night visiting bars with friends
Step 3. Spend time with a pet
If you don't feel like socializing with other people, consider spending time cuddling with your pet! Hugging or petting your favorite animal can help improve your sad mood by satisfying the basic human need for connection and closeness. Research has shown that spending time with dogs increases the concentration of endorphins, which are chemicals that interact with receptors in your brain to generate positive feelings and improve your mood.
Furthermore, animals are particularly adept at sensing our state of mind through the movements of our bodies and our tones of voice, so they are often "in sync" with the way we feel
Step 4. Focus on others
Giving yourself time and energy to help others will not only help keep you busy, it will also give you a rewarding feeling and purpose, which will make you feel better about yourself and your situation.
- Find a volunteer activity that you are passionate about, such as helping out at a homeless shelter or soup kitchen, caring for or walking stray dogs, or volunteering at a nursing home.
- Even doing something small for someone else (like letting someone pass before you when you line up at the grocery store) can make you feel better. Acts of kindness increase your sense of well-being, as they are concrete things that you can do and not just think.