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How to Stop Sadness

September 12, 2023 by admin Category: How To

You are viewing the article How to Stop Sadness  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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.

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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.

Table of Contents

  • Steps
    • Change the habit
    • Learn to Handle Sadness
    • Seeking Expert Help
    • When should I try this?

Steps

Change the habit

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Learn to stop brooding. This is the act of thinking over and over about a negative thing. Maybe a conversation or thinking about a bad memory makes you haunted. [3] X Trusted Source American Psychpogical Association Going to the source Pondering causes more negative thoughts and emotions, so the more often you do, the worse you feel. Too much contemplation can even lead to depression. [4] X Research Source Try these steps:

  • 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”.
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Learn to forgive. Holding grudges and thinking about the negative side can make sadness worse. Forgiveness and letting go help you begin to feel happy. [6] X Research Source

  • 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
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Manage stress levels. Stress builds up sadness. Avoiding stressful situations whenever possible will help you get through your feelings of sadness in the first place. [9] X Trusted Source Mayo Clinic 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
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Look for the positive in life. Negative thoughts and attitudes can increase feelings of sadness and isolation. Finding positivity in yourself or in others, or in any situation, will help you overcome feelings of sadness. [12] 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
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Surround yourself with people who are upbeat and happy. Optimists often see things positively and help you feel less sad. Engage in activities with an upbeat individual or group as often as possible. [14] X Trusted Source Mayo Clinic Go to Source
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Exercise regularly. Regular activities are important for maintaining physical and mental health because they increase serotonin levels in the brain. Try to exercise daily to stop feeling sad. [15] X Trusted Source Mayo Clinic Go to 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
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Consider practicing mindfulness meditation daily. Mindfulness meditation is an effective way to improve focus and relaxation. Meditating for a few minutes a day makes you feel less sad. [18] 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.
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Massage for the body. Sadness and stress are the causes of physical changes in the body. Massage helps relieve stress and stimulates the production of oxytocin – the hormone that promotes social connection. [24] X Research Source Professional massage at the spa or at home can improve your mood and make you feel better. [25] X Research Sources

  • 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
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Diet. Unhealthy nutrients can make sadness and depression worse. Eating healthy foods not only helps you stay healthy, but also combats sadness and stress. [29] X Trusted Source Mayo Clinic Go to Source

  • 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
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Stay away from alcoholic beverages and drugs. You should stay away from all alcoholic beverages and drugs. Taking these substances may make you feel better temporarily, but in the long run they will make you feel worse and worsen your depression. [33] X Trusted Source Mayo Clinic Go to Source
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Get enough sleep. Everyone needs sleep to maintain physical and mental health. [34] X Trusted Source Mayo Clinic Go to Source Prioritize 7-9 hours of sleep each night to reduce feelings of sadness. [35] 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

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Image titled Stop Being Sad Step 1

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Reflect on why you are sad. Sadness is a normal reaction in life or a situation. You may feel sad when you experience a loss, when your emotions are hurt, or when things don’t go right. Understanding the source of your sadness will help you work through the feeling and deal with it in a healthy way. Here are some reasons why people become sad:

  • 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
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Notice how and when you feel sad. Sadness is not good, so we tend to avoid this feeling instead of observing it closely. However, identifying the feeling of sadness will help you isolate it from other emotions. Watching faces helps you recognize when sadness begins and ends and makes it easier to control. [39] X Research Sources

  • 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.
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Learn to accept the feeling and control it. Recognize when sadness occurs and allow yourself to accept the feelings instead of pushing them away. If it’s a wave, let it “wash” you without resistance. Think about what makes you sad and realize this feeling is justified. [40] X Research Source

  • 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.
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Have a plan for when sadness strikes. The next time you feel sad, acknowledge that it’s a natural emotion that comes and goes, just like any other normal emotion. You can plan what to do during and after the upset process so you know you can control it. [41] X Research Source

  • 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.
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Look for signs of depression. When sadness doesn’t go away to make room for other emotions, it could be a sign of depression. Depression is when you have a sad, depressed mood that lasts more than 2 weeks and affects your life. [42] X Research Source . For depression, just dealing with sadness is not enough to manage feelings in a positive way. Make a lifestyle change and seek professional help to treat depression. If you have depression, you may have one or more of the following symptoms:

  • 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

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Consult a specialist or psychologist. If you find you can’t get over your sadness on your own, talk to a mental health professional. A therapist or psychologist can advise you on new ways of thinking and coping. Cognitive-Behavioral Therapy is an effective approach that helps many people deal with depression.

  • 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.
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Talk to a psychologist about antidepressants. In some cases, patients with sadness or depression get better with medication. [43] X Trusted Source Mayo Clinic Go to the Source Antidepressants can reduce feelings of sadness or depression. [44] X Trusted Source Mayo Clinic Go to Source

  • 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
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Consider alternative treatments. It’s possible that you and your care provider want to choose other treatments when medications and lifestyle changes don’t work. Treatments such as hospitalization or Transcranial Magnetic Stimulation (TMS) can help you stop feeling sad. [50] 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
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When should I try this?

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Try to stop feeling sad when you want to feel a different emotion. Feeling sad causes pain, so the desire to get rid of sadness and feel happiness is completely normal. But easier said than done, sometimes you need to change your perspective. If you’re stuck in a mental rut and feel ready to pull back the curtains to let in the light, try other methods to end feeling sad.
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Eliminate feelings of sadness when things take their natural course. When you feel upset about a particular event or issue, it’s hard to let go of that feeling. Once you’ve spent enough time experiencing the full extent of that sadness, it gets easier. You can get rid of sadness more quickly by staying healthy, talking things out, and using other methods to stop feeling sad. When sadness will pass when it’s really ready.
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    Avoid ignoring persistent feelings of sadness. Sometimes, no matter how hard you try, you just can’t stop feeling bored. Distracting yourself or trying to run away from this feeling will only bring you back to where you started. If feelings of sadness persist for a long time and you don’t know why, or you’re stuck in sadness, try talking to someone. While it’s not possible to solve problems overnight, dealing with your grief with professional help is the best way to get through it in the long run.
  • X

    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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