Life is going smoothly enough, then all of a sudden — boom! — an overwhelming sense of sadness hits you like a ton of bricks.
It’s hard to know what to do. You don’t want to feel like that, but you’re also powerless to do anything about it. That being said, you don’t have to let it take over your entire life. Here’s how to handle your sadness in a measured, healthy way. After all, everyone experiences it sometimes — it’s part of what makes us human!
1. Don’t judge yourself for feeling sad — just accept it.
When sadness hits, resist the urge to push it away. Allow yourself to feel the emotion without criticising yourself for it. Again, recognise that it’s a normal part of the human experience and that it’s okay to not be okay sometimes.
2. Take a few deep breaths to centre yourself.
Pause and focus on your breathing. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. This simple act can help calm your nervous system and bring you back to the present moment, easing the intensity of your emotions.
3. Identify the source of your sadness if possible.
Sometimes sadness has an obvious trigger, while other times it seems to come from nowhere. Try to pinpoint what might have sparked this feeling. Understanding the root cause, if there is one, can help you address it more effectively.
4. Reach out to a close friend or family member.
Don’t isolate yourself when sadness strikes. Contact someone you trust and share how you’re feeling. Sometimes, simply voicing your emotions can provide relief, and a supportive listener can offer comfort and perspective.
5. Engage in a comforting activity.
Do something that soothes you. This could be wrapping yourself in a cosy blanket, making a cup of tea, or listening to your favourite music. These small acts of self-care can provide comfort and help shift your mood.
6. Get moving to boost your mood.
Source: Unsplash Physical activity can be a powerful antidote to sadness. Go for a walk, do some stretches, or dance to your favourite song. Exercise releases endorphins, which can help lift your spirits and provide a fresh perspective.
7. Practice mindfulness to stay grounded.
Source: Unsplash Use mindfulness techniques to anchor yourself in the present moment. Focus on your senses — hat you can see, hear, smell, taste, and touch. This can help prevent your mind from spiralling into negative thoughts.
8. Write down your thoughts and feelings.
Source: Unsplash Grab a journal or any piece of paper and start writing. Don’t worry about grammar or coherence; just let your thoughts flow. This can help you process your emotions and might provide insights into what’s troubling you.
9. Limit your exposure to negative stimuli.
Source: Unsplash When you’re feeling vulnerable, be mindful of what you’re consuming. Take a break from news and social media if they’re bringing you down. Instead, looking for more uplifting content or do things that don’t involve screens.
10. Remember that this feeling is temporary.
Remind yourself that emotions are fleeting. Just as happiness doesn’t last forever, neither does sadness. This perspective can help you ride out the wave of emotion, knowing that it will eventually pass.
11. Do something kind for someone else.
Source: Unsplash Shifting your focus outward can help alleviate your own sadness. Perform a small act of kindness for someone — send a supportive message, help a neighbour, or volunteer. This can provide a sense of purpose and connection.
12. Use positive affirmations to counteract negative thoughts.
Source: Unsplash Challenge negative self-talk with positive affirmations. Repeat phrases like “I am strong enough to handle this” or “This too shall pass”. While it might feel forced at first, positive self-talk can gradually shift your mindset.
13. Create a ‘feel-good’ playlist for tough moments.
Compile a list of songs that lift your spirits or bring back happy memories. When sadness hits, put on this playlist. Music has a powerful effect on our emotions and can help transport you to a more positive mental space.
14. Consider if you need additional support.
If sadness becomes overwhelming or non-stop, it might be time to get some professional help. A therapist can provide tools and strategies to manage your emotions more effectively. Remember, asking for help is a sign of strength, not weakness.
