Things to Do When Your Sad Things to Do When Your Sad Funny

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Everyone feels sad sometimes. In many cases, sadness is a normal human reaction to different life changes and events. The good news is that anybody also has the capacity to experience happiness and that there are things you can exercise to unlock that capacity and feel better.

1. 1

   Write down your feelings. Consider buying a journal that yous tin can designate just for writing down your thoughts and feelings. Often information technology is helpful to certificate your feelings of sadness in writing in society to meliorate make sense of them. This volition help you lot get "in melody" with yourself and accomplish a deeper level of self-agreement.

   • Journaling - even for 20 minutes a day - works to clarify and organize your thoughts about your sadness, which may help you to better pinpoint the reasons why you are feeling sad. It also helps you continue track of your behavioral and emotional patterns. Additionally, some enquiry has found that journaling can even help your physical wellness and strengthen your immune system because it works to reduce stress.
   • While writing, concentrate on what yous are writing, not how y'all are writing information technology. In other words, don't focus on your grammar or spelling. An example of a periodical entry may look something like this: "I have had a specially crude day today - my distressing thoughts virtually the divorce volition not leave me alone. Sometimes I'chiliad not certain if I should even still feel sorry about it because even though it happened a year ago, the union had been dead for a long time. I know that. Merely I do worry that I'm stuck in the past and that my kids are suffering for it. I'm also angry at myself for not being able to let myself let the sadness past go. People become divorced all the time, so why am I having such a hard time? Talking with my sister helped the concluding time I had a rough twenty-four hours; I retrieve I'll phone call her. I know tomorrow is another day."

2. 2

   Laugh and grin. Studies have shown that the very deed of grinning can improve your mood and brand y'all feel happier^[i] In addition, laughing releases endorphins, those brain chemicals that raise your mood.^[ii]

   • Even though y'all may non feel like it, even using those small muscles that facilitate laughing and grinning can make y'all happier. So, effort faking it. Information technology may be forced at first, but laughing or smiling could trigger a funny or happy retentivity and crusade a real laugh or grinning to occur.^[3]
   • If y'all want to try grinning or laughing without the attempt, endeavour watching a funny motion picture, reading a humorous book, or spending time with a friend who y'all know is probable to make you smile.

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3. 3

   Have a good cry. Even though you lot may not desire to cry considering you are trying to feel improve and want to feel happy once again, sometimes crying can meliorate your mood. If you feel the urge to cry, then don't concord dorsum and instead allow the tears out when you lot feel similar it. The act of crying might make you feel improve and more than relieved, as the act of purging the tears can create the sense that you lot got the sadness "off your chest".^[4]

   • Studies suggest that a bulk of people who weep feel better than they did before they cried. In office this is considering crying is one of the body'southward natural ways of ridding itself of stress hormones.^{[5] [half-dozen]}
   • However, although it can be helpful to weep to reduce stress and improve your mood, it is important to know that not being able to control your tears may exist a sign of a more than serious emotional or hormonal consequence. If you lot find that you cannot stop crying, you should seek professional assistance from a doc or therapist.

4. iv

   Endeavor to await at the bigger picture. What else is in your life that makes it worth living? Effort to think about all of the other things that you lot value in life, such every bit your friends, family, and health, and you'll see that you probably have much to be happy about and thankful for, even if you don't feel very happy or thankful in the moment. Numerous studies take shown that gratitude is deeply connected with happiness.^[7]

   • Recollect nearly proficient memories. If you've lived through them one time, you can have them over again. That's the beautiful thing about memories; just because things may seem bad correct now doesn't mean that they'll be that way tomorrow.
   • In the case of sadness based on a minor life event, such as getting a bad mark on an assignment, put the event into perspective and consider whether you'll experience lamentable in ten years and whether the issue will even matter and so. Consider using that old phrase, "don't sweat the pocket-sized stuff."^[eight]
   • Make an effort to find one matter to exist happy about each day. There are lots of challenges on social media sites like Facebook, Twitter, and Instagram that use hashtags such every bit "100happydays" or "findthelight" to encourage people to find little moments of happiness and gratitude in their everyday lives.^[9]
   • Even if your sadness is based on a traumatic life event, such as the loss of your spouse, reflecting more broadly on your life may be useful. For example, you may find comfort in remembering the good memories with your now-deceased partner as well as a sense of happiness and gratitude that y'all had him in your life, even as you grieve the loss that was too shortly.

5. 5

   Distract your mind. Sometimes when nosotros are lamentable, it's difficult to call back of anything else. Nevertheless, dwelling on your sadness can actually do more harm than skillful and can increase feelings of helplessness and powerlessness.^[x] Pleasant distraction can help you focus on something other than your sadness and also reduce your stress - scientists phone call this "menstruation". Y'all're not avoiding your problems, but instead engaging in an activity where you lot forget time and place.^[11] Here are some examples of ways in which yous tin can distract your mind:

   • Listen to music. Resist the temptation to get for the sad music. Endeavour listening to energetic, jumpy, soulful, or happy tunes, along with songs that inspire you or remind you of good times. Music can be and is used as a very effective therapeutic tool.^[12]
   • Look at some of your childhood pictures or photos from trips, graduations, and major life events. If a funny 1 pops upward, don't push it away. Savor information technology. It'll aid remind you that life passes by chop-chop and that there have been a lot of happy (and funny!) moments in your life forth with the sorry ones.

6. 6

   Read. Lose yourself in another world or in the past. Books transport u.s.a. to places we've never been often, those places are more adventurous and romantic than the places we're currently in. Whether you lot're reading historical fiction or a steamy romance, being absorbed in another world will help you relax your mind and place our focus elsewhere. Simply six minutes of reading tin can help reduce your stress level by two-thirds.^[13]

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1. 1

   Sympathise sadness. Sadness is office of a larger feel of grief. It is a painful emotion that is usually temporary and generally stems from external factors, such as a breakup, fight or disagreement with a close friend, moving abroad from family, or loss of a loved i. Sadness is a normal emotion that most people feel at various points in their lives.

   • The sadness stemming from a grief reaction tin touch on your concentration, appetite, and sleep.

2. 2

   Know the divergence between sadness and low. Information technology is important to know how sadness differs from low because the treatments for each are themselves different. Unlike sadness, depression does not commonly have an identifiable external cause; it is merely something people feel. In comparison to sadness, depression is a more than serious trouble that causes low mood, too little or too much sleep, weight loss or proceeds, increased or decreased appetite, low energy, disinterest in the world around you, avoidance of social situations, poor concentration, and feelings of worthlessness.

   • One of the key differences between low and sadness is the ability to feel pleasance, honey, and hope. When people are sad, they tin usually still experience moments of happiness or pleasure. However, in cases of depression, many sufferers feel themselves unable to experience pleasure, promise or annihilation at all and become emotionally flat. Moreover, for depressed people, their sadness is similar a cloud hanging over them from which there is no escape; they have a trend to ruminate and dwell and experience unable to but "get happy."
   • Depression is too long-lasting and can exist something that an private struggles with for months, years or their entire life, whereas sadness is usually transient and temporary. If y'all find yourself unable to cope effectively with your sadness such that your daily performance is negatively impacted and doubtable that you may in fact be suffering from depression, you should consult a mental health professional. Treatment for low can involve psychotherapy and medication, so information technology'due south of import that you assess whether what you lot are feeling is more chronic than occasional sadness in order to receive the proper treatment.

3. 3

   Reflect on your emotions. Has something happened recently in your life that helps explain what you've been feeling? For example, did you just experience a breakup or a loss in your family? Identifying the cause of your sadness volition better assist yous empathise and move past it. Reflecting on the external factors will also confirm that you are experiencing a normal reaction of sadness to something that happened, and non chronic depression.

   • In improver, knowing what is making you sorry will also help you determine the appropriate methods to convalesce your sadness. The sadness you feel later you've cleaved upwards with your boyfriend of 3 months, for instance, volition be quite different than the sadness you feel if your married man of 10 years has recently passed away.
   • If you have a suffered a major loss or trauma, it may exist useful to consult a mental health professional who can work with you lot to develop coping strategies for your sadness and grief. According to the Holmes-Rahe Life Stress inventory, the most stressful events that affect individuals' mental and physical well-being include the expiry of a spouse, divorce, marital separation, and the expiry of a shut family fellow member. In such cases where sadness is likely to be more extreme, the techniques described beneath may exist useful in conjunction with therapy.

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1. 1

   Do . Go for a walk, a jog, or a bike ride. Play a team sport. Do anything that gets you upwards and moving. Exercising will brand your body release endorphins, those "feel-good" chemicals that raise your mood and inhibit the body'due south stress response.^{[14] [15]}

   • Whatever type of exercise or concrete activity which requires you to expend energy and contract your muscles will trigger your torso to release these helpful endorphins. So even if you lot don't experience upwardly to a spin class or 5k run, only cleaning the house or going for a 15-20 minute walk tin can assist your torso start releasing the endorphins you need to feel happier.^[16]

2. 2

   Consume a salubrious snack. Scientists have confirmed that what and when you lot swallow can bear upon how you feel and your moods. If you're feeling sorry, try eating a low-fat, low-protein, but high-carbohydrate snack, such equally a toasted English muffin with jam. When high-carbohydrate foods aren't overtaken by the presence of poly peptide or fat, they allow for a release of the amino acrid tryptophan into your encephalon. Tryptophan then turns into serotonin, a neurotransmitter than improves your mood, and all within 30 minutes.^[17]

   • Y'all could besides have carbs such as air-popped popcorn or a slice of whole wheat bread. But be sure to skip foods high in protein, like cheese and poultry. These foods suppress serotonin considering all of the amino acids in them compete with and ultimately cake tryptophan from releasing into your brain.^[xviii]

3. iii

   Do something spontaneous. Sometimes a consequent and boring routine can brand you feel bad. Do something out of the blue (but without making whatever rash decisions!). Become visit a friend or a museum, surprise your Mom with lunch, or take a weekend trip exterior your city or boondocks. By mixing things up a flake, you may rediscover your passion for life.

   • You could fifty-fifty shake things up by creating pocket-sized "disturbances" in your everyday schedule. For instance, do things in a dissimilar social club in the morning. Brand coffee after your shower, for example. Get out earlier for work. Simply intermission out of that daily routine for a bit and encounter how y'all feel. Sometimes the routines that nosotros go accustom to, while initially comforting, can become a trap.

4. four

   Participate in a hobby. Channel your negative or overwhelming emotions into some other activity. Practice something yous enjoy and that relaxes you, such as painting, photography, verse, or ceramics. Find any makes you feel at peace and helps ship you lot "away" from your daily struggles. This doesn't mean that y'all can "escape" your sadness, simply information technology does hateful that y'all are improve able to cope with it by making time for yourself to do something that you savour.^[19]

   • You could also take upward a new activity. Maybe y'all've always wanted to try yoga but never got the gamble. Throw yourself into something new to reinvigorate your life; trying out a new activity or hobby tin can also be a groovy way to meet other agreeing people.

5. 5

   Take a shower or a bathroom. You'll be amazed at how much of a lift taking a shower can give you. Consider making your shower colder than you would commonly. Cold showers can exist very benign and healing; enquiry has suggested that they can improve circulation and blood flow, reduce stress and tension, and boost your mood. The cold releases endorphins into your blood stream and encephalon and gives you lot a feeling of rejuvenation and positivity.

   • If you lot're more inclined to baths, try putting some Epsom salts (about 1-2 cups) in the bath. In addition to helping detoxify the torso and reduce tension, Epsom salts are reported to trigger the release of endorphins, and thereby reduce stress and ameliorate mood.

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1. i

   Talk to a friend. A major factor in happiness is social contact and support.^[20] Talking to a friend about your sadness or the situation that has acquired your sadness tin assistance lessen the pain considering you lot will know that someone cares about y'all and your feelings. Talking out loud can also help you "air out" your emotions and clarify exactly what you are feeling because information technology requires you put those feelings into words. Your sadness is no longer abstract, just becomes real, something that can be named and discussed, through its joint in words.^[21]

   • Research has shown that people who experience major life stresses, such as the loss of a partner or task, come up out the other side of the ordeal more hands if they have a network of friends and family unit on whom they tin draw and rely.^[22]
   • You may also larn something from talking to a friend. For example, maybe your friend has experienced like feelings or a similar state of affairs and tin can offer you support and advice. Alternatively, your friend may be able to help you look at your situation from a different angle and may be able to suggest methods of coping that you had not all the same thought of. If you're going through a break up, for example, maybe your friend reminds you of all of the times you chosen her lament about how your beau was inattentive and selfish. In this sense, your friend tin help remind you of the reasons why y'all broke up with your boyfriend when you're stuck being sad near the breakup itself.
   • Friends can also help yous feel supported and convalesce the feeling that you are alone. They offer you a place to be heard and understood. In addition, merely talking with a friend may ameliorate your mood since you will likely finish up smiling and laughing at some point!

2. 2

   Go out and socialize. Encounter a movie, go for dinner, or head out for a wheel ride with friends or family unit. Along with distracting yourself, social interaction exterior will help yous get out of your own head for a few hours. Simply talking with others - even exchanging menial pleasantries - and a alter of scenery can amend your mood.^[23]

   • If y'all're a loner past nature, don't overdo information technology with the socializing as this might make yous more stressed and anxious. Aim for express, low-fundamental social interaction, similar running an errand, grabbing groceries, or getting a pedicure with a friend, rather than a long night of bar-hopping with friends.^[24]

3. 3

   Spend fourth dimension with a pet. If you don't feel like being social with other human beings, consider spending fourth dimension your cuddly pet! Cuddling or petting a favorite brute can help ameliorate your deplorable mood past meeting the basic human need of connection and closeness.^[25] Inquiry has shown that spending time with dogs increases the concentration of endorphins, chemicals that collaborate with the receptors in your brain to trigger positive feelings and meliorate your mood.^[26]

   • Additionally, animals are especially practiced at sensing our moods through our trunk movements and tone of voice, so they are oft "in-tune" with how we are feeling.^[27]

4. 4

   Focus on others. Giving your fourth dimension and energy to help others volition not only help you stay busy, simply will also requite you a sense of reward and purpose, making you feel better about yourself and your situation.^[28]

   • Find a volunteer activity that y'all're passionate about such as helping out at a homeless shelter or nutrient kitchen, caring for or walking devious dogs, or volunteering at a senior'south home.^[29]
   • Even doing something minor for someone else, like letting someone go ahead of you in the line at the grocery store, can brand you lot feel better. Acts of kindness increase your sense of well-being because they are concrete things that you can exercise, and not only call up.^[30]

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• Question

  How can you make a lamentable person happy?

  

  Leah Morris is a Life and Relationship Transition bus and the owner of Life Remade, a holistic personal coaching service. With over three years as a professional coach, she specializes in guiding people as they move through both short-term and long-term life transitions. Leah holds a BA in Organizational Communication from California State Academy, Chico and is a certified Transformational Life Coach through the Southwest Found for Healing Arts.

  

  

  Support wikiHow past unlocking this expert respond.

  You can't control the way other people feel, just you tin can certainly try to cheer someone upwardly! Merely attempt to be compassionate and ask them what they demand. Different things are going to cheer different people up, then it's not like there's any unmarried answer here.

• Question

  Is information technology really a skillful idea to cry it out if yous're sad?

  

  Leah Morris is a Life and Human relationship Transition autobus and the owner of Life Remade, a holistic personal coaching service. With over three years as a professional person coach, she specializes in guiding people equally they move through both brusque-term and long-term life transitions. Leah holds a BA in Organizational Communication from California Land University, Chico and is a certified Transformational Life Bus through the Southwest Plant for Healing Arts.

  

  

  Support wikiHow by unlocking this good reply.

  Yeah. If you need to cry, cry. If you lot need to go have a fun run a risk, go have it. If you lot need to buckle downwards and focus on our life purpose and career, do that. Merely make sure that you lot're being nowadays to your needs and and then fulfilling those needs for yourself.

• Question

  How tin can I take intendance of myself?

  

  Leah Morris is a Life and Relationship Transition coach and the owner of Life Remade, a holistic personal coaching service. With over three years as a professional coach, she specializes in guiding people equally they move through both short-term and long-term life transitions. Leah holds a BA in Organizational Communication from California Country University, Chico and is a certified Transformational Life Coach through the Southwest Found for Healing Arts.

  

  

  Support wikiHow by unlocking this expert answer.

  Information technology's of import that you're taking care of not only your mind, but also your body, your center, and your soul. Eat nourishing foods, don't binge potable, exercise, and pursue things you lot care near. This is what cocky-intendance is!

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• Do not try to hide your feelings from everyone; information technology will not make y'all or the situation meliorate. Tell a trusted friend or family unit member how yous feel, and they may be able to offer your social support. If you lot need more support, yet, practise consider consulting a counselor or other mental wellness professional. At the very least, they can work with you to develop strategies on how to cope finer with sadness.

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Commodity Summary 10

While getting happy when you lot're feeling pitiful might experience incommunicable, there are a lot of simple things yous tin can practise to brighten your mood. Try to leave for a walk, jog, or bike ride to help your body release endorphins, which volition assistance boost your mood. In addition to exercise, endeavor eating a low-fatty, depression-protein, high-sugar snack, like a toasted English muffin with jam. This will trigger the release of tryptophan, a mood enhancer, in your brain. Another style to become happy is to socialize, so go out to a movie or dinner with your family or friends. If you prefer existence lonely, and then spend some quality time enjoying your favorite hobby or getting lost in a wonderful book. To learn how to get happy by changing your routine, keep reading!

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