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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 28,191 times.
Most people see sadness as a problem or a negative emotion. Often times, people who are sad will try to ignore or cover up their sadness. However, this is a natural emotional response to life’s difficulties. [1] X Trusted Source Greater Good Magazine Go to Source While sadness is a natural emotion, you should also learn how to dispel sadness. This will help you deal with your own problems and improve your emotions.
Steps
Express sadness
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Let yourself cry. Get rid of the sadness, frustration and suffering inside you. Some people find that crying can make them feel better, because it’s a way to express emotions that can improve their mood. In addition, crying helps you feel more relieved. Several studies have shown that tears can reduce stress hormones. [2] X Research Source After crying, lie down and reflect on what happened.
- If the contemplation upsets you, cry again. No one can see you, so don’t be shy. Feel free to release your emotions.
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Keep a journal of your feelings. Go to a quiet place to think for yourself. Try to describe in as much detail as you can about your feelings, what’s going on, and how frustrating you are. Remember to also take note of the emotions you show on the outside. This can help you understand the underlying emotion behind sadness. You can write a letter to yourself if you have trouble expressing your feelings on paper. [3] X Research Sources
- If you’ve released your emotions but are still sad, here’s why you should keep a journal. At this point, you need to deal with your internal and external conflicts, and journaling can help you understand your thoughts and feelings. [4] X Research Sources
- Be specific about your events and feelings, and don’t be afraid that they may seem unreasonable or selfish, you can always write them down when you’ve calmed down and have a better understanding of the situation.
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Dance or listen to sad music. Recent research shows that dancing can improve mental health, such as sadness, fatigue, anxiety, and other physical health symptoms. You can dance methodically at the studio or just move to the music at home. [5] X Research Source Research has also shown that listening to sad music is also helpful when you are feeling down. [6] X Research Resources[7] X Research Resources Sad music provides an emotional connection to help you deal with those feelings.
- If you’re not ready to release your emotions, music can help you forget until you’re ready to face your sadness.
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Artistic creation. Making art is a way to create and express sadness through color, form, shape and sometimes texture. Art helps dispel sadness without words. You should try: [8] X Research Sources
- Mindfulness Program: Start by visualizing your feelings. Close your eyes and imagine what the emotion looks like, what color, shape, etc. Then, open your eyes and draw that image on paper. It doesn’t matter what the image looks like. As long as you can release emotions, no matter how the image appears on paper.
- Mandala Art: This is an intricate circle that you can color or paint to release emotions. Look for printable circle mandalas online. Some people are very interested in this kind of subconscious-focused art.
Resolve sadness
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Recognize negative thoughts. Negative thinking is often unrealistic thinking about future situations, self, or events. This kind of thinking can overwhelm positive thinking and change the way you see yourself. If you don’t recognize negative thinking patterns, you’ll have a hard time developing healthy coping skills. [9] X Research Source Negative thinking about yourself can lead to depression. [10] X Research Source
- For example, you may be upset about a breakup in a relationship. After a breakup, most people have negative thoughts like: “I’m not a good spouse”, or “I’m always alone”.
- If you start believing negative thoughts, your actions will begin to fuel them. For example, you may not want to continue dating because you think you have to live alone all the time. [11] X Research Source
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Find the cause of negative thinking. Think about the preoccupation you are having behind the negative thought. For example, if you think you will always be alone, your underlying anxiety may be related to your lack of confidence when meeting new people. While being aware of your own emotions can make you uncomfortable, it’s important to understand what’s creating negative thoughts in you. [12] X Research Source
- You can try making a mental note by writing down the event that you wish had turned out differently or you could have acted better. Keep track of any sad feelings or events surrounding that emotion. [13] X Research Source
- For example, an initial negative thought might be, “I’m a failure because I didn’t have a good date.” A potential cause of this mindset could be that you’re feeling sad about the relationship breakdown and you’re lonely because you have other dating plans.
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Fight and eliminate negative thinking. Simply ask yourself whether the thought really exists. This will help you realize that most of your thoughts are not real, but merely natural reactions. [14] X Source of Research[15] X Source of Research You can also ask yourself the following questions to help eliminate negative thinking:
- Why do you think that way of thinking is real? What factors drive it? “I don’t even know how to ask someone out on a date with me. I don’t know how.”
- How do you react to that negative thought (actions, feelings, and other emotions)? “I feel scared and nervous when I ask someone out on a date.”
- How will that thought change your actions and behaviour? “I shouldn’t be afraid. I should have asked someone out on a date when I was ready.”
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Respect your own feelings. You are allowed to be sad, so don’t suppress your emotions. Accepting your feelings is the first step to dispelling sadness. You may be sad for a reason, but it’s important to accept the sadness and pain. This way, you can begin the process of letting your sadness slip away. [16] X Research Sources If you’re struggling to respect your feelings, try writing it down or saying it out loud:
- “I am very sad when…………. But I’m fine.”
- “I am allowed to be sad about…….”
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Don’t let anyone take your feelings for granted. Often, family and friends will try to comfort and encourage you with good intentions by saying that the sadness will pass and that there is still much good in the situation. Even if they mean well to comfort themselves, this can still be a disregard for your legitimate sadness. [17] X Source of Research[18] X Source of Research Tell them that you know they mean well, but that you are feeling sad and want to take the time to absorb it.
- For example, if you’ve just been broken up, and a friend tells you that you’ll have more free time from now on, it’s better to tell that person that you need time to calm down. feeling.
Overcome a sadness
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Practice talking to yourself in a positive way or speaking firmly. Remind yourself of your accomplishments and everything about yourself that you love. Or, remind yourself of a few positive statements that mean something to you, like a maxim. [19] X Research Resources You can write down a list of those maxims and keep them with you whenever you feel down. Research shows that you can encourage and protect positive thinking by carrying around a reminder note with those maxims. [20] X Research Source[21] X Research Source[22] X Research Source
- To keep a few positive or definitive statements with you, write them on a card and keep them in your wallet, in your phone, or as your desktop desktop.
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Spend time chatting with others. Be around family and friends because they can somehow understand your feelings. Explain to them how you are feeling to see if this helps you better. Chances are they’ll try to cheer you up. Don’t be afraid to tell them that you are feeling sad and need time to absorb it. [23] X Research Sources
- Try talking to someone you trust, who may be wiser or older than you. They often have a lot of life experience to help you through your sadness.
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Let yourself forget your sadness by doing something positive. It is very easy to pay attention to negative emotions and ignore positive emotions, such as happiness, comfort, elation, cheerfulness, and motivation. Take the time to write down happy and pleasant memories. This can help you regain a positive mindset. [24] X Research Source You can also let yourself forget negative emotions by doing something fun and positive like: [25] X Research Source
- Hair dying
- Make yourself a cup of tea
- Count to 500 or 1000
- Solve puzzles or play mind games
- Try “observing people around”
- Play musical instruments
- Watch TV or go to the movies
- nail polish
- Organize some things like books, clothes, etc.
- Fold paper to keep your hands busy
- Exercise, play sports, walk, exercise
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Know when to seek professional help. If your feelings of sadness persist for more than a month, you may be depressed and need professional advice or support. Symptoms of depression are much more severe than sadness and include loss of interest in daily activities, irritability, anxiety, decreased sex drive, difficulty concentrating, changes in habits used to sleep, and always felt tired. [26] X American Psychiatric Association Research Resources (2013). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). Washington, DC: Author. If you recognize serious signs of suicidal thoughts, seek help right away. Go to the emergency room, or call the ambulance number. [27] X Research Sources Suicide warning signs include: [28] X Trusted Source American Foundation for Suicide Prevention Go to source
- Threats or talk of suicide, including looking up suicide plans online
- The saying means you don’t care about anything or don’t need people around
- Say that you become a burden to others
- Feeling no way out
- Feeling uncontrollable pain
- Give away all personal belongings, write a will or arrange a funeral
- Buy a gun or a certain weapon
- Suddenly calm and cheerful suddenly for no reason after a period of depression.
- Most importantly, you love yourself as you are.
- Do things that can help you relax.
Advice
- Call someone who can give you some helpful advice. If there’s no one around you can trust, call a number of helplines for support.
- If you have privacy issues, it’s better to go to a place where you can be alone and hug a stuffed animal.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 28,191 times.
Most people see sadness as a problem or a negative emotion. Often times, people who are sad will try to ignore or cover up their sadness. However, this is a natural emotional response to life’s difficulties. [1] X Trusted Source Greater Good Magazine Go to Source While sadness is a natural emotion, you should also learn how to dispel sadness. This will help you deal with your own problems and improve your emotions.
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