How to Be Happy When Sad

Everyone feels sad at times. In many cases, sadness is a normal human response to change and to life events. The good news is that everyone has the ability to be happy, and there are ways you can take advantage of that ability to feel better.

Table of Contents

Finding Happiness From Within

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Write down your feelings. Consider buying a journal that you can use to write about your own thoughts and feelings. It’s helpful to jot down sad emotions so you can better understand them. This will help you “get in touch” with yourself and get to know yourself better. ^{[1] X Research Source}

Journaling – even if it’s only for 20 minutes a day – will help you clarify and organize your thoughts about your sadness, and this can help you become more aware of why you’re feeling sad. sad. It will also help you keep track of your own behavioral and emotional frameworks. In addition, some studies have shown that journaling can even help with your physical health and strengthen your immune system by helping to reduce stress. ^{[2] X Research Source}
While writing, focus on what you are writing, not how you write. In other words, you shouldn’t focus on grammar or spelling. For example, you could journal something like this: “I had a particularly difficult day today – the unhappy thought of a divorce just won’t let me go. Sometimes, I’m not sure if should i feel sad about this because even though i’ve only been divorced for 1 year, my marriage has been dead for a long time I know this but i’m still worried that i’ll fall I’m drowning in the past and my kids are suffering because of it. I’m also very angry at myself for not being able to let go of the sadness of the past. Divorce happens every day, so why do I feel so sad? Last time I had a difficult day, I talked to my sister and it really made me feel better; I’ll probably call her tomorrow I know. that tomorrow will be a new day.”

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Smile and laugh out loud. Many studies have shown that the act of smiling can improve your mood and make you feel happier. ^{[3] X Research Source} In addition, laughing releases endorphins, brain chemicals that improve your mood. ^{[4] X Research Sources}

While you probably won’t like this, even using the small muscles involved in smile formation can make you happier. So try to fake it. It will seem forced at first, but smiling or laughing can trigger happy or funny memories and can give you a real smile. ^{[5] X Trusted Source Association for Psychpogical Science Go to Source}
If you want to be able to smile or laugh naturally, you should watch a comedy, read a joke, or spend time with friends you know will make you smile.

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Cry a lot. While you probably won’t want to cry because you’re trying to feel better and happier, sometimes, crying can help improve your mood. If you feel the urge to cry, you shouldn’t hold back but instead, allow yourself to cry whenever you want. Crying can help you feel better and more relieved, as the act of shedding tears can help you feel as though you’ve “released” your sadness.

Many studies have shown that most people who allow themselves to cry feel better than they did before they cried. Part of that is because it’s the body’s natural way of controlling stress hormones. ^{[6] X Research Sources}^{[7] X Research Sources}
However, while crying can be quite helpful in reducing stress and improving your mood, you need to remember that not being able to control your tears could be a sign of a more serious problem. related to emotions or hormones. ^{[8] X Research Sources} If you find that you can’t stop crying, you should seek more professional help from your doctor or therapist.

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Try to look at the problem from a broader perspective. What other factors make your life more livable? You should try to think about all the things that you value in life, such as friends, family, and health, and you will find that there are quite a few things where you should feel happy and healthy. Be grateful for it, even if you don’t feel it right now. Many studies have shown that gratitude is deeply linked to happiness. ^{[9] X Research Source}

Think about good memories. ^{[10] X Research Sources} Although, they are in the past, you can totally experience them again. This is also the beautiful quality of memory; Just because things look pretty bad right now doesn’t mean they won’t be brighter tomorrow either.
In the event that your sadness stems from a small life event, such as a bad grade on your assignment, you can look at the problem from a more holistic perspective and think about whether you will still feel the same way. feel sad about this issue 10 years later and whether in the future this event will still be as important as it is now. Always think about the saying “don’t make a big deal out of it”. ^{[11] X Research Source}
Every day, try to find something that makes you happy. There are quite a few challenges on social networking sites such as Facebook, Twitter, and Instagram that use hashtags (#) such as “100 days of happiness” or “find the light” to encourage people to find moments of happiness and Little gratitude in everyday life. ^{[12] X Research Source}
Even if your sadness comes from a traumatic life event, such as the loss of a spouse, it can be helpful to look at your life more generally. For example, you may feel more comfortable remembering good memories with your deceased partner and feel happiness and gratitude for having that person in your life, even when you are grieving over the premature passing of that person.

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Distract the mind. Sometimes, when we’re sad, it’s hard for us to think about anything else. However, wallowing in sadness can actually do you more harm and can enhance your feelings of helplessness. ^{[13] X Research Source} Distractions can help you focus on something else instead of sadness and also help reduce stress – scientists call this “distraction” . You are not avoiding your problem, you are just focusing on the activity that can help you forget about time and space. ^{[14] X Research Resources} Here are a few examples of methods you can use to distract your mind:

Listening to music. You shouldn’t listen to sad music. Try listening to upbeat music, dance music, soulful music, or upbeat tunes, accompanied by music that inspires you or reminds you of the good times. Music can be used as an effective therapeutic tool. ^{[15] X Research Source}
Review a few of your childhood photos or snaps from trips, graduations, and other important life events. If a funny photo appears, don’t try to remove it. Please cherish it. It will help you remember that life passes quickly and that besides sadness, you have had happy (and joyful!) moments in your life.

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Read a book. Do you allow yourself to “drift” into another world or into the past. Books take us to places we’ve never been before, a place full of adventure and romance more than life is now. Whether you’re reading historical novels or romance novels, immersing yourself in another world will help you relax your mind and focus on something else. Just reading a book for 6 minutes can reduce your stress level by two thirds. ^{[16] X Research Source}

Rate Sadness

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Understand sadness. Sadness is part of the grieving experience. It is a painful emotion that is usually temporary and generally comes from an external factor, such as a breakup, a conflict or disagreement with a close friend, moving out, or the loss of a loved one. . Sadness is a normal emotion that most people experience at some point in their lives. ^{[17] X Research Source}

The sadness that comes from a traumatic reaction can affect your concentration, appetite, and sleep. ^{[18] X Research Sources}

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Know the difference between sadness and depression. You need to know the difference between sadness and depression because the treatment for each condition is completely different. Unlike sadness, depression usually does not stem from an identifiable external cause; It’s simply how you feel. Compared to sadness, depression is often a more serious problem that can cause your mood to be low, sleep too little or too much, weight loss or gain, cravings or loss of appetite, low energy, no excitement about the world around them, social avoidance, poor concentration, and feelings of worthlessness. ^{[19] X Research Source}

One of the differences between depression and sadness is the ability to experience joy, love, and hope. When people become sad, they can still feel moments of happiness or joy. However, with depression, many people often feel that they have lost interest, hope or anything else and become completely emotionless. In addition, for people with depression, their sadness is similar to a cloud over their head and they cannot escape it; they tend to be reflective and immersed and simply feel that they can’t “be fun”. ^{[20] X Research Source}
Depression is also a long-term illness and can become a problem someone faces for months, years, or throughout their life, while sadness is often fleeting or temporary. If you are unable to deal effectively with sadness to the extent that your daily life is being negatively impacted by it and you suspect that you may be suffering from depression, you should consult your doctor. opinion of a mental health professional. Treatment for depression may involve psychotherapy or medication, so it’s important to assess whether your sadness is chronic so that appropriate treatment can be determined.

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Reflect on your own feelings. Are your feelings caused by something that happened in your life? For example, have you recently broken up with a lover or lost a loved one in your family? Identifying the cause of your sadness will help you better understand it and work through it. Looking back at external factors will also help you confirm that you are experiencing a normal sadness reaction to an event and not because you have chronic depression.

Additionally, being aware of the reasons you feel sad will help you identify the right methods to reduce your sadness. For example, the sadness you feel after breaking up with your boyfriend after three months of knowing each other will be different from the sadness you feel at the death of your husband of 10 years.
If you’ve been through a great loss or trauma, it’s a good idea to consult a mental health professional who can help you develop strategies for dealing with your grief. According to the Hpmes-Rahe Stress Rating Scale, the most stressful events that can affect someone’s mental and physical health include the death of a spouse, divorce, separation, and the death of a family member. In cases when sadness can reach its peak, the techniques described below can be helpful in treatment.

Make a Playful Activity

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Do exercise. Go for a walk, jog, or bike ride. Join a sports team. Do whatever makes you stronger and move forward. Exercise will help the body release endorphins, feel-good chemicals that improve mood and the body’s stress response. ^{[21] X Research Sources}^{[22] X Trusted Source PubMed Central Go to Source}

Any physical activity that requires you to exert effort and use muscles will help stimulate the body to release this helpful endorphin. So even if you don’t want to go to a spin class or go for a 5km run, just cleaning the house or going for a 15-20 minute walk is enough for your body to release the endorphins that you need. needed to feel happier. ^{[23] X Research Sources}

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Healthy snack. Scientists have confirmed that what you eat and when you eat it can affect your emotions and mood. If you feel sad, you should snack on foods that are low in fat, low in protein, but high in carbohydrates, such as an English muffin with jam. When foods high in carbohydrates are not overwhelmed by the presence of protein or fat, they release the amino acid tryptophan into your brain. Then, tryptophan is converted into serotonin, a neurotransmitter that can improve your mood, and all this in just 30 minutes. ^{[24] X Research Source}

You can also have other carb snacks, such as popcorn or a slice of whole grain bread. But you should remember not to use foods high in protein, such as cheese and poultry. They can block serotonin formation because all amino acids have to compete with them and, ultimately, can block the release of tryptophan into your brain. ^{[25] X Research Sources}

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Perform spontaneous activity. Sometimes, consistency and boring routines can make you feel pretty bad. ^{[26] X Research Source} Do something unexpected (but don’t make a rash decision!). Visit friends or go to the museum, surprise your Mom by preparing lunch, or enjoy the weekend by going to the outskirts of the city. By mixing things up, you may be able to rediscover your passion in life.

You can also change things up a bit by making small “disorders” in your daily routine. For example, you can change the order of things you usually do in the morning. For example, make coffee after taking a shower. Go to work earlier. You just need to change your habits a little to consider how you feel. Sometimes, even though the introduction of our familiar habits can be comforting, they can become a trap that keeps us trapped. ^{[27] X Research Source}

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Pursue a hobby. You should redirect negative or confusing emotions into other activities. Do something that you love and that helps you relax, such as painting, photography, poetry, or pottery. Look for any activity that makes you feel peaceful and helps you “get out” of the roughness of the day. This doesn’t mean you can “escape” your sadness, but it does mean that you’ll be better able to cope with them by taking the time to do something about yourself. that’s what i like.

You can also pursue a new activity. Maybe you’ve always wanted to try yoga but never had the chance to do it. You should allow yourself to immerse yourself in something new to invigorate your life; Trying out a new activity or hobby is also a great way to meet like-minded people.

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Shower or soak in the tub. You will be surprised at the relief that the showering process can bring to you. You should consider adjusting the water temperature to colder than usual. Cold showers are very beneficial and healing; Scientific studies have shown that it improves blood circulation, reduces stress and muscle tension, and improves your mood. The cold temperature of the water releases endorphins into the blood and brain and leaves you feeling young and positive. ^{[28] X Research Sources}

If you prefer to soak in the tub, you can add a little Epsom salt (about 1-2 cups) to the bath. In addition to its ability to help cleanse the body and reduce muscle tension, Epson salt is also believed to stimulate the release of endorphins, which, in turn, help reduce stress and improve mood. ^{[29] X Research Sources}

Integrating into Society

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Chat with a friend. An important factor in happiness is receiving social interaction and support. ^{[30] X Research Source} Talking to a friend about sadness or situations that make you sad can help reduce grief because you’ll know that someone cares about you and your feelings . Talking about the problem can also help you “drain” your feelings and clarify them because the process requires you to express your feelings through words. Your sadness is no longer an abstract element, it becomes a real emotion, something you can name and discuss through clear pronunciation of words. ^{[31] X Trusted Source American Psychpogical Association Go to Source}

Research has shown that people who experience great stress in their lives, such as losing a spouse or losing a job, if they have a network of friends and family they can turn to and rely on. , they will easily overcome difficulties. ^{[32] X Research Sources Billings, AG, & Moos, RH (1985) “Life stressors and social resources influence outcomes after treatment among depressed patients”. Journal of Abnormal Psychology, 94, 140-153.}
You can also learn something from talking to your friends. For example, perhaps your friend has been through a similar emotion or situation and can offer you support and advice. In addition, that friend may also come up with some coping methods that you have not thought of. For example, if you recently broke up with your lover, maybe that friend will help you remember a time when you kept calling her to complain about your loved one’s neglect and selfishness. Similarly, your friend can help you remember why you broke up with your boyfriend when you’re stuck in the emotional turmoil of the process.
Friends can also help you feel supported and ease feelings of loneliness. They can be people who listen and understand you. Also, chatting with a friend can help improve your mood because at some point they will make you smile or laugh!

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Go out and socialize with other people. You can go to the movies, have dinner, or go for a drive with friends or family. In addition to distracting you, social interaction will help you stop thinking about your sadness for a few hours. Just having a conversation with others – even through casual banter – and a change of scenery can improve your mood. ^{[33] X Research Sources}

If you are a loner by nature, you shouldn’t try to be too social as it will only make you feel more stressed and anxious. You should only engage in light and limited social interaction, such as running errands, shopping, or getting a manicure with a friend, rather than spending the evening dancing with friends in the bar. ^{[34] X Research Source}

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Spend time with pets. If you don’t want to socialize with humans, you can spend time with your pets! Hugging or petting your favorite animal can help improve your mood because it satisfies a basic human need for connection and closeness. ^{[35] X Trusted Source PubMed Central Go to source} Research has shown that spending time with your dog can increase levels of endorphins, chemicals that can interact with receptors in the brain Helps trigger positive emotions and improve your mood. ^{[36] X Trusted Source PubMed Central Go to source}

In addition, animals are very good at sensing moods through our body movements and tone of voice, so they are often quite “in tune” with human emotions. ^{[37] X Trusted Source HelpGuide Go to source}

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Focus on others. Dedicating time and energy to helping others not only keeps you busy, it also gives you purpose and a sense of reward, making you feel better about yourself and your situation. mine. ^{[38] X Research Source}

Find a volunteer activity that you are passionate about, such as helping out at a homeless shelter or cafeteria (free food for the poor), caring for or walking stray dogs Go for a walk, or volunteer to help at the elderly’s home. ^{[39] X Research Sources}
Even doing a small thing for someone, like letting someone else check out first at the supermarket, can make you feel better. Acts of kindness enhance your well-being because they are concrete actions you can take rather than just think about them. ^{[40] X Research Source}

Warning

Do not try to hide your feelings from others; This action will not make the situation better. Tell a friend or loved one you trust about how you feel, and they will be able to provide you with the social support you need. However, if you need more help, you can find a counselor or other mental health professional. At the very least, they will help you develop strategies for dealing with sadness effectively.

Steps

Finding Happiness From Within

Rate Sadness

Make a Playful Activity

Integrating into Society

Warning

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