Work to solve the problems you’re ruminating over. [5] X Research source For example, if you can’t stop thinking about how much you need a job, make a job search to-do list and start tackling the items one by one. Practice positive self-reflection. If you spend a lot of time thinking about your negative traits, interrupt your thoughts with self-praise. Tell yourself, “I did a great job on that project,” or “I tried my best during that conversation. "
The act of forgiveness will remove negative attitudes and create space for positive attitudes. It will also decrease stress, which can make feelings of sadness worse, and increase peace and calm in your life. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Scientists are currently studying ways in which a person can learn forgiveness, but have suggested that therapy and accepting restitution or apologies can help a person forgive others. [8] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
Organizing your day and allowing time to relax will help you relieve and avoid unnecessary stress[9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source [10] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Try to make time for an uplifting activity that you enjoy. [11] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Step back from any stressful situation if you can. If you cannot, try taking a deep breath and not reacting immediately to avoid having your feelings and tension rise unnecessarily. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Even in the worst situations, there is usually some positive aspect. It might take some time to recognize, but being able to see the positive may help you avoid negativity that encourages sadness. One study showed that a positive attitude contributes to success more than anything else, including knowledge or skills. [14] X Research source
Even small amount of exercise is good and can help you feel better. For example, a ten minute walk can relax you and give you a chance to embrace what is happy in your life. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Exercise produces endorphins that can improve your mood and help you sleep. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Meditation forces you to unplug from the world. Having this unplugged time can teach you to concentrate and relax, and may help you feel happier. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Start with 5-10 minutes of meditation daily and gradually increase your time as you become more proficient at meditating. [21] X Research source Find a quiet and comfortable place where you’ll be uninterrupted. By eliminating any distractions, it is easier to focus on your breath and let go of any sad thoughts or sensations that arise. Sit upright and still and close your eyes. Proper posture is a vital part of meditation. It allows your breath and blood to flow, which helps your brain learn to focus on one point. Closing your eyes will help keep distractions at bay. [22] X Research source Breathe easily and evenly. Don’t control your breath; rather, let it come and go. An excellent technique to help your concentration is to focus solely on your breath by saying “let” on the inhale and “go” on the exhale. [23] X Research source Regular mindfulness sessions can also be helpful. [24] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
There are many types of massage available, but any type of touch may benefit you. [27] X Research source You can locate a qualified massage therapists either online or through a doctor’s recommendation. [28] X Research source If you can’t get to a professional massage therapist, try self-massage. Rubbing your face or even just massaging your ears can make you feel better and relax you. [29] X Research source
Foods like asparagus, which has the mood-enhancing nutrient folic acid, can help alleviate stress. [31] X Research source Foods high in Vitamin B, such as avocados, also help relieve stress, which may help you feel less sad. [32] X Research source A glass of warm milk can help insomnia and anxiety, which can exacerbate feelings of sadness. [33] X Research source
Increased stress and depression are negative consequences of insufficient sleep. [37] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Short naps of 20-30 minutes may also help you feel better. [38] X Research source However, be aware that protracted naps or sleeping can be a sign of serious depression. [39] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Loss of a friendship or another close relationship Death of a loved one, or separation from a loved one Bullying Low self-esteem Hearing about a tragedy
You might experience sadness as a physical sensation. Maybe your arms and legs feel heavy or you have an uncomfortable feeling in the pit of your stomach. You might feel lethargic, too. It can help to picture sadness as an image. You’ve probably heard people describe feeling a “wave of sadness. " Try picturing sadness in your own way. It could be a towering wave or a deep, dark pool. If you’re not sure what it is, it might help to draw a picture of how sadness makes you feel.
A normal bout of sadness can last just a few minutes or much longer, depending on the reason why you’re sad. As you process the sadness, recognize when it comes to a natural end. Pay attention to when you feel a little lighter, and you’re able to turn your attention to a new emotion.
When you start to feel sad, you may want to go to a certain place where you have some privacy. There, you can call up the image of sadness that you constructed - a wave, a pool, or whatever image you came up with. Let yourself feel sad. Plan to do something else when the sadness starts to recede. You might want to call a friend, go for a walk, or do something else to help you move past the sadness.
Feelings of sadness and anxiety Feelings of worthlessness or low self-esteem Negative thought patterns and feelings of hopelessness Low energy level Changes in appetite and weight Changes in sleep patterns Suicidal thoughts
This practice focuses on using techniques to help people focus on the present, rather than getting carried away with negative thoughts. It can be used in conjunction with medication as well.
Your doctor may prescribe a selective serotonin reuptake inhibitor (SSRIs), such as fluoxetine, paroxetine, sertraline, citalopram, and escitalopram. SSRIs generally cause fewer side effects than other antidepressant drugs. [44] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Your doctor may prescribe serotonin-norepinephrine reuptake inhibitors (SNRIs) such as duloxetine, venlafaxine , desvenlafaxine, and levomilnacipran. [45] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Norepinephrine-dopamine reuptake inhibitors (NDRIs), such as bupropion, are not generally associated with the sexual side effects of other anti-depressants. [46] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Tricyclic antidepressants are generally prescribed when other anti-depressants haven’t worked. These drugs– including imipramine, nortriptyline, amitriptyline, doxepin, trimipramine, desipramine, and protriptyline—can have significant side effects. [47] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Monoamine oxidase inhibitors (MAOIs) are a last resort antidepressant. MAOIs, such tranylcypromine, phenelzine, and isocarboxazid, are also generally prescribed when nothing else works. Be aware these drugs can have serious side effects. [48] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you are not able to properly care for yourself, you and your doctor may want to consider a hospital stay or outpatient day treatment to help you deal with your depression. [50] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Electroconvulsive therapy, or ECT, is a surgical procedure in which electrical currents are passed to the brain to improve brain function. [51] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source ECT comes with minimal side effects and can relieve severe depression immediately. [52] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Transcranial magnetic stimulation, or TMS, is an option for those who haven’t responded to antidepressants. [53] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For this procedure, a treatment coil is placed against your scalp and sends magnetic pulses to stimulate your nerve cells that are involved in mood regulation. [54] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
