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Sadness is a universal emotion that everyone experiences at some point in their lives. Whether it is triggered by a personal loss, a setback, or a difficult period, sadness can deeply affect our mental and emotional well-being. However, dwelling in sadness for an extended period can be detrimental to our overall happiness and quality of life. Learning how to stop sadness from overpowering our lives and taking proactive steps to cope with it is essential. In this guide, we will explore various strategies and techniques that can help individuals navigate through periods of sadness and reclaim their inner peace and joy. By understanding the causes of sadness and implementing effective methods to counteract its negative impact, we can empower ourselves to overcome this emotion and lead a fulfilling life.
This article was co-written by Nicpe Moshfegh, PsyD. Nicpe Moshfegh is a clinical psychologist and author living in Los Angeles, California. Moshfegh specializes in intercultural competence and treatment of patients with mood disorders, anxiety disorders, and insomnia. She holds a bachelor’s degree in psychology and social behavior from the University of California, Irvine (UCI), and a master’s degree and doctorate in psychology (PsyD) from Pepperdine University. Moshfegh completed a predoctoral internship and postdoctoral fellowship at the University of California, Los Angeles (UCLA). In addition, she is a member of the American Psychological Association, the National Register of Psychologists, the Los Angeles County Psychological Association, and the Family Healthcare Collaborative Association. Moshfegh is also the author of the best-selling book “The Sleep Guide: 75 Strategies to Overcome Insomnia”.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 52,763 times.
A lot of people feel sad at some point in their lives. Sadness can be a feeling of “down” or a symptom of clinical depression that affects how you feel, think, and behave. [1] X Trusted Source Mayo Clinic Go to the Source It’s okay to feel sad sometimes, but being sad all the time breeds emotional and physical problems. [2] X Trusted Source Mayo Clinic Go to the Source You can manage your sadness by changing your thought process, changing your lifestyle, or seeking help from a mental health professional.
Refer to When Should You Try This? to learn more about when to stop feeling sad in favor of action.
Steps
Change the habit
- Proceed to solve the problem that bothers you. [5] X Research Source For example, you can’t stop thinking how much you need a job, so make a to-do list to find a job and start working through each item one by one.
- Practice positive reflection. If you spend a lot of time thinking about your negatives, scatter them with self-praise. Tell yourself “You did well on that project” or “I did my best in the conversation”.
- The act of forgiveness removes a negative attitude and makes space for a positive one. It also helps reduce stress, which makes sadness worse, and promotes peace and calm in your life. [7] X Trusted Source Mayo Clinic Go to Source
- Recently, scientists are studying how people learn to forgive, suggesting that receiving treatment and accepting compensation or apology can help people forgive. [8] X Trusted Source Greater Good Magazine Go to Source
- Organizing your daily chores and taking time to relax will help you feel relieved and avoid unwanted stress. [10] X Trusted Source Mayo Clinic Go to Source
- Stay away from stressful situations if possible. If it can’t be avoided, try taking deep breaths and not reacting immediately to prevent an unnecessary increase in stress and emotions. [11] X Trusted Source Mayo Clinic Go to Source
- Even in the worst situation there is always a positive side. Only it will take a long time to realize that, but if you can see the positive, you will avoid the negative from forming sadness.
- A study shows that a positive attitude is the key to success, even more important than knowledge and skills. [13] X Research Source
- Just a little exercise can make you feel better. For example, a 10-minute walk relaxes you and gives you a chance to feel the joy in life. [16] X Trusted Source Mayo Clinic Go to Source
- Exercise produces endorphins that improve mood and sleep. [17] X Trusted Source Mayo Clinic Go to Source
- Mindfulness meditation takes you out of the real world. It is this period of time that teaches you how to focus and relax, which can help you feel happier. [19] X Trusted Source Mayo Clinic Go to Source
- Start meditating for 5-10 minutes a day, then gradually increase the time as you become more proficient. [20] X Research Sources
- Find a quiet and comfortable location where you won’t be disturbed. Removing all distractions makes it easier to focus on your breath and get rid of any sad thoughts or feelings that arise. [21] X Research Source
- Sit up straight and close your eyes. Proper posture is an important part of mindfulness meditation. It allows breathing and blood vessels to flow, helping the brain focus on one point. Closing your eyes keeps you from being distracted. [22] X Research Source
- Breathe gently and steadily. Don’t control your breath, just breathe as usual. A great technique for focusing is to pay attention to the breath and say “inhale” and “exhale” with each beat. [23] X Research Sources
- Regular mindfulness meditation sessions can also help.
- There are many types of massage and any form can benefit you. [26] X Research Source
- You can find massage therapy sites online or through the advice of your doctor. [27] X Research Source
- If you can’t get a professional massage, try giving yourself a massage at home. Facial massage and ear massage help you feel better and relax your body. [28] X Research Sources
- Foods like asparagus have fpic acid that helps improve mood and reduce stress. [30] X Research Source
- Foods rich in Vitamin B like avocados help reduce stress, making you less sad. [31] X Research Source
- A glass of warm milk helps you not to lose sleep or anxiety – the cause of sadness. [32] X Research Source
- More stress and depression are negative consequences of sleep deprivation. [36] X Trusted Source Mayo Clinic Go to Source
- A 20-30 minute nap can help you feel better. [37] X Research Sources , however, note that prolonged naps or deep sleep is a sign of severe depression. [38] X Trusted Source Mayo Clinic Go to Source
Learn to Handle Sadness
- Loss of a friendship or a close relationship
- A loved one dies or is separated from a loved one.
- Being bullied
- Complexity
- Heard a tragedy
- Maybe you experience sadness as a physical state. Maybe your arms and legs feel heavy or you have an upset stomach. You may also feel lethargic.
- You can picture sadness as a photograph. You’ve probably heard people describe the feeling of a “wave of sadness”. Try to visualize sadness in your own way. It could be a towering wave or a deep, dark pool. If you’re not sure what it is, you can draw a picture of how you feel.
- The usual struggle with sadness can last a few minutes or longer, depending on why you’re sad.
- As you process sadness, you need to recognize when sadness naturally disappears. Notice when you feel lighter and able to focus on the new emotion.
- When you start to feel sad, you may want to go to a particular place for some personal space. As a result, you can recall the sad image you envisioned – the wave, the pool, or whatever comes to mind. Let emotions come naturally.
- Plan to do something else when the sadness starts to disappear. Maybe you want to call a friend, go for a walk, or do something to help get rid of a sad past.
- Feeling sad and anxious
- Feeling worthless and inferior
- Habits of negative thinking and feelings of hopelessness.
- No energy
- Changes in appetite and weight
- Change your sleeping habits
- Having thoughts of suicide
Seeking Expert Help
- This therapy focuses on using techniques to help patients focus on the present instead of being distracted by negative thoughts.
- This therapy can be combined with drug treatment.
- Your doctor may prescribe selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine, paroxetine, sertraline, citalopram, and escitalopram. SSRIs generally cause fewer side effects than other antidepressants. [45] X Trusted Source Mayo Clinic Go to Source
- Your doctor may prescribe selective serotonin and norepinephrine reuptake inhibitors (SNRIs) such as duloxetine, venlafaxine, desvenlafaxine, and levomilnacipran. [46] X Trusted Source Mayo Clinic Go to Source
- Norepinephrine and dopamine reuptake inhibitors (NDRIs) such as bupropion do not usually cause sex-related side effects like other drugs. [47] X Trusted Source Mayo Clinic Go to Source
- Tricyclic antidepressants are often prescribed when other medications have not been effective. These include imipramine, nortriptyline, amitriptyline, doxepin, trimipramine, desipramine, and protriptyline that can cause significant side effects. [48] X Trusted Source Mayo Clinic Go to Source
- Monoamine oxidase inhibitors (MAOIs) are the newest generation of drugs. MAOIs such as tranylcypromine, phenelzine, and isocarboxazid are often prescribed when other medications have not been effective. Use these drugs with caution as they cause serious side effects. [49] X Trusted Source Mayo Clinic Go to Source
- If you can’t take care of yourself properly, you and your doctor should consider hospitalization or outpatient treatment to help you cope with your depression. [51] X Trusted Source Mayo Clinic Go to Source
- Electroconvulsive therapy or ECT is a treatment with electrical impulses that electrically stimulate the brain to improve brain function. [52] X Trusted Source Mayo Clinic Going to an ECT source causes some minor side effects and can provide immediate relief from depression. [53] X Trusted Source Mayo Clinic Go to Source
- Transcranial magnetic stimulation or TMS is an option for people who have not responded to antidepressants. [54] X Reliable source Mayo Clinic Go to the source With this method, the doctor places a therapeutic coil on the scalp and transmits pulses of a magnetic field to stimulate nerve cells that determine mood. [55] X Trusted Source Mayo Clinic Go to Source
When should I try this?
This article was co-written by Nicpe Moshfegh, PsyD. Nicpe Moshfegh is a clinical psychologist and author living in Los Angeles, California. Moshfegh specializes in intercultural competence and treatment of patients with mood disorders, anxiety disorders, and insomnia. She holds a bachelor’s degree in psychology and social behavior from the University of California, Irvine (UCI), and a master’s degree and doctorate in psychology (PsyD) from Pepperdine University. Moshfegh completed a predoctoral internship and postdoctoral fellowship at the University of California, Los Angeles (UCLA). In addition, she is a member of the American Psychological Association, the National Register of Psychologists, the Los Angeles County Psychological Association, and the Family Healthcare Collaborative Association. Moshfegh is also the author of the best-selling book “The Sleep Guide: 75 Strategies to Overcome Insomnia”.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 52,763 times.
A lot of people feel sad at some point in their lives. Sadness can be a feeling of “down” or a symptom of clinical depression that affects how you feel, think, and behave. [1] X Trusted Source Mayo Clinic Go to the Source It’s okay to feel sad sometimes, but being sad all the time breeds emotional and physical problems. [2] X Trusted Source Mayo Clinic Go to the Source You can manage your sadness by changing your thought process, changing your lifestyle, or seeking help from a mental health professional.
Refer to When Should You Try This? to learn more about when to stop feeling sad in favor of action.
In conclusion, while it is natural to experience moments of sadness, it is crucial to understand that constant and overwhelming feelings of sadness can be detrimental to our mental well-being. Thankfully, there are various strategies and approaches that can help us stop sadness and regain control over our emotions. By implementing healthy coping mechanisms, such as seeking social support, practicing self-care, engaging in enjoyable activities, and challenging negative thoughts, we can effectively combat sadness. Additionally, professional help, such as therapy or counseling, should not be overlooked as a valuable resource in guiding us through difficult times. It is important to remember that everyone’s journey to healing is unique, and finding what works best for us individually is key. With perseverance and a commitment to our mental health, we can ultimately overcome sadness and pave the way towards a happier and more fulfilling life.
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