Most humans recognize sadness as a problem or negative feeling as lessons learned in life. Often, sad humans try to cover or ignore up sadness, but feeling sad is a usual emotional response to tough events in life. Even though it’s a natural emotion, you must learn to let out your sadness. This will support you process what you’re going through and move on emotionally.
Let yourself cry.
Permit of the misery, sadness, and upset inside you to release. Few humans discover that they benefit from crying. This is because crying is a physical outlet that permits you to move through feeling. It do also relax you. Study suggests that a stress hormone is releasing through tear. After you have finishing crying, lie back on the bed and thinking through what has happened. If reflection makes you low, let yourself cry again. No one can see you, so don’t felt embarrassed. Just let emotionally released yourself.
Write your feelings in a journal.
Go to a silent place where you do sit with your thoughts. Describe your emotions, what’s been happening, and how upset you are in as much detailed as you can. Be certain to include how you felt physically. These can support you understand the underlying emotions of sadness. You might need to try pen up a letter to your pain if you have trouble simply pen up your feelings. If you’ve let your emotions out and are still sad, there is a good reasoning. You could still require to process a internal or situational conflict. Journaling do support you clarify your feelings and thoughts. Be specific about feelings and events, and don’t be scared of sounding selfish and irrational; you do always pen up about it again when you’ve calm down and have a better situational understanding.
Dance or listen to sad music.
Research research suggests that dancing do refine mental health symptoms such as sadness, anxiety, fatigue, and their physical symptoms. Dancing might be formal at a studio or just move on to music in your house. Study also shows that listening to saddened music might support when you feel sad. Sad music serves a connection to the emotions which offers you an outlet to process them. If you are not ready to deal with your emotions, music do offer a distraction till you’re ready to confront your inner sadness.
Create art.
Doing something artistic is a pathway to be creative and expressing your sadness with shape, color, form, and sometimes texture. Art lets you releasing your sadness without words.
Recognize negative thoughts.
Negatives thoughts are often unrealistic thoughts about a yourself, situation, or future events. These do overwhelming your optimistic thoughts and changing your view of yourself. If you don’t catch these negative thinking pattern, you won’t be able to use healthy coping skills. Have a false view of yourself do lead to depression.
- For example, you might be sad as you were just broken up with. After the break up, most humans have some false thoughts like, “I wasn’t a good soulmate,” or “I’ll always be alone.”
- If you begin believing these negative thinking pattern, your actions will begin supporting them. For example, you might stop going on dates as you think you’ll always be alone.
Discover the causes of your false thoughts.
Think of the concerning you have underneath the negative thinking patterns. For example, if you think you’ll always be alone, your underly concerns may be connected to lack of self-confidence when meeting new humans. While becoming aware of your emotions may not be comfortable, it is significant to understand what’s creating your negative thoughts.
- You might try making a thought record by pen up down an event that you keen wish happened differently or that you could have handle better. Track any emotions of sadness or events surrounding the emotion.
- For example, your initial negative thinking pattern might be, “I’m a loser since I can’t get a date.” The underly cause of this thought may be that you’re emotionally sad about the breakup and you felt alone since you had plans to go on a date.
Challenge and let go of negative thoughts.
Fearless motivation lead to Simply asking yourself if the thought is the truth. This will lead you realizing that most thoughts are not fair, but are just reactions. You might also asking yourself the following questions to challenge and let go of negative thinking patterns:
- Why do you think the thought is true? What facts support it? I don’t even understand how to ask someone out on a date. I’m out of practice.
- What are your reactions to the negative thinking patterns (actions, feelings, and other emotions)? I’m scared to ask someone to go on a date with me.”
- How would not having that thought change your behaviors or actions? I must not be so scared. I must could try asking someone out when I’m ready.
Respect your feelings.
You’re permitted to be saddened so don’t try to bottle up your feelings. Accept your feelings is the foremost step in letting your sadness out. You’re sad for a reasoning and it’s significant to acknowledge that pain and sadness. This pathway, you can start the journey of letting it go. If you’re struggle to respect your emotions, try saying aloud or writing down:
- “ I am sad when………………………. And that is alright.”
- “ I am permitted to be sad about…….”
Don’t let anyone belittle your emotions.
Often friends and family trying to comfort you and mean well by saying that the sadness will passed or there’s certain good in the circumstance. Even when they have the good intention, this do put minimize your legitimate feeling of sadness. Tell them that you understand they mean well, but that you felt sad and want time to be sad. For example, if you were just broken up with and your buddy tells you that now you have lots of free time, you can tell your buddy that you want time to process your emotions.
Practice positive affirmations or self talk.
Reminding yourself of your accomplishments and matters you like about yourself. Or, verbally reminding yourself about positive statements that signify something to you, such as quotes. You can pen up this as a list and keep it closeby for whenever you felt sad. Study shows that you can foster and protecting positive thoughts by carrying a physical reminder of them. To keep positive statements or affirmations closeby, try penning up on index cards that you keep in your wallet, storing them on your phone, or making them your computer’s screen saver.
Spend time talking with others.
Surround yourself with family or buds who can associated to your emotions. Explaining how you’re feeling and see if it supports. Chances are, they’ll trying to lift your spirits. It’s also alright to tell them that you’re sad and want time to be sad. Try talking with someone you trust who is wiser or older. This human might have more life experiences drawing upon, which can support you working through your sadness.
Distract yourself by doing positive things.
It’s easier to aim on the false and overlook positive emotions, like happy, excited, relaxed, encouraged or joyous. Taking a moment to write down relaxing or happy memories. This reminder do making you felt positive again. You do also distract yourself from negative feelings by doing something positive or fun. You could:
- Color your hair
- Make a cup of tea
- Count up to 500 or 1000
- mind game or Work on a puzzle
- Go “people watching”
- Playing a musical instrument
- Watching TV or a movie
- Painting your nails
- Organizing something like books, your closet, etc.
- Make origami to occupied your hands
- Be active. Playing a sport, take a walk, or work out
Know when to get professional help.
If you have sadness that lasts longer than a month, you may be depressed and need professional support or counseling. Symptoms of depression are far much more severe than sadness and included complete loss of interest in activities you needed to enjoy, irritability, agitation, struggles concentrating, low sex drive, feeling tired and changed in sleep patterns all the time. If you recognize sincere signs of suicidal thoughts, get support immediately. Go to an emergency room, or call 911 or a some prevention hotline and if you’re in the United States at 988 (you can also text this no.), or your country’s some prevention hotline for help. Suicidal signs include:
- Threats or talk of suicide including look out of suicide plan online
- Statements imply you don’t care about anything or won’t be around anymore
- Statements about being a burdened to others
- Feel trapped
- Feel uncontrollable pain
- Giving away your belongings, make a will or funeral arrangements
- Purchasing a gun or another weapon
- Sudden, unexplained cheerfulness or calming after a timeline of depression
Write down your feelings.
Consider buy a journal that you do designate just for pen up down your feelings and thoughts. Often it is supportful to document your emotions of sadness in penning up in order to better make sense of them. Peace of mind will support you get “in tune” with yourself and attain a deep level of self-understanding.
Everyone feels sad sometimes as life lessons.
In many cases, sadness is a normal human reaction to different life changes and events. The good news is that everyone also has the capacity to feel happiness and that there are things you can do to unlock that capacity and feel better.