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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 28,191 times.
Most people see sadness as a problem or a negative emotion. Often times, people who are sad will try to ignore or cover up their sadness. However, this is a natural emotional response to life’s difficulties. [1] X Trusted Source Greater Good Magazine Go to Source While sadness is a natural emotion, you should also learn how to dispel sadness. This will help you deal with your own problems and improve your emotions.
Steps
Express sadness
- If the contemplation upsets you, cry again. No one can see you, so don’t be shy. Feel free to release your emotions.
- If you’ve released your emotions but are still sad, here’s why you should keep a journal. At this point, you need to deal with your internal and external conflicts, and journaling can help you understand your thoughts and feelings. [4] X Research Sources
- Be specific about your events and feelings, and don’t be afraid that they may seem unreasonable or selfish, you can always write them down when you’ve calmed down and have a better understanding of the situation.
- If you’re not ready to release your emotions, music can help you forget until you’re ready to face your sadness.
- Mindfulness Program: Start by visualizing your feelings. Close your eyes and imagine what the emotion looks like, what color, shape, etc. Then, open your eyes and draw that image on paper. It doesn’t matter what the image looks like. As long as you can release emotions, no matter how the image appears on paper.
- Mandala Art: This is an intricate circle that you can color or paint to release emotions. Look for printable circle mandalas online. Some people are very interested in this kind of subconscious-focused art.
Resolve sadness
- For example, you may be upset about a breakup in a relationship. After a breakup, most people have negative thoughts like: “I’m not a good spouse”, or “I’m always alone”.
- If you start believing negative thoughts, your actions will begin to fuel them. For example, you may not want to continue dating because you think you have to live alone all the time. [11] X Research Source
- You can try making a mental note by writing down the event that you wish had turned out differently or you could have acted better. Keep track of any sad feelings or events surrounding that emotion. [13] X Research Source
- For example, an initial negative thought might be, “I’m a failure because I didn’t have a good date.” A potential cause of this mindset could be that you’re feeling sad about the relationship breakdown and you’re lonely because you have other dating plans.
- Why do you think that way of thinking is real? What factors drive it? “I don’t even know how to ask someone out on a date with me. I don’t know how.”
- How do you react to that negative thought (actions, feelings, and other emotions)? “I feel scared and nervous when I ask someone out on a date.”
- How will that thought change your actions and behaviour? “I shouldn’t be afraid. I should have asked someone out on a date when I was ready.”
- “I am very sad when…………. But I’m fine.”
- “I am allowed to be sad about…….”
- For example, if you’ve just been broken up, and a friend tells you that you’ll have more free time from now on, it’s better to tell that person that you need time to calm down. feeling.
Overcome a sadness
- To keep a few positive or definitive statements with you, write them on a card and keep them in your wallet, in your phone, or as your desktop desktop.
- Try talking to someone you trust, who may be wiser or older than you. They often have a lot of life experience to help you through your sadness.
- Hair dying
- Make yourself a cup of tea
- Count to 500 or 1000
- Solve puzzles or play mind games
- Try “observing people around”
- Play musical instruments
- Watch TV or go to the movies
- nail polish
- Organize some things like books, clothes, etc.
- Fold paper to keep your hands busy
- Exercise, play sports, walk, exercise
- Threats or talk of suicide, including looking up suicide plans online
- The saying means you don’t care about anything or don’t need people around
- Say that you become a burden to others
- Feeling no way out
- Feeling uncontrollable pain
- Give away all personal belongings, write a will or arrange a funeral
- Buy a gun or a certain weapon
- Suddenly calm and cheerful suddenly for no reason after a period of depression.
- Most importantly, you love yourself as you are.
- Do things that can help you relax.
Advice
- Call someone who can give you some helpful advice. If there’s no one around you can trust, call a number of helplines for support.
- If you have privacy issues, it’s better to go to a place where you can be alone and hug a stuffed animal.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 28,191 times.
Most people see sadness as a problem or a negative emotion. Often times, people who are sad will try to ignore or cover up their sadness. However, this is a natural emotional response to life’s difficulties. [1] X Trusted Source Greater Good Magazine Go to Source While sadness is a natural emotion, you should also learn how to dispel sadness. This will help you deal with your own problems and improve your emotions.
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