6 keys to overcoming sadness

Many people in psychological therapy define their problem using a word widely used in these contexts: sadness.

However, just because we are suffering from psychological discomfort in our own flesh does not mean that we need to fully understand what is happening to us. In other words, the subjective feeling of being in a bad mood does not imply automatically being aware of the problem that affects us, even when we think we know the cause. Therefore, under this label called “sadness”, different needs can be hidden to be solved.

In this article we will explore the topic of how to overcome sadness by going to the possible causes of it, Thanks to useful advice on a daily basis.

    Key ideas for learning to overcome sadness

    Here is a series of tips in summary form on how to overcome feelings of sadness, a type of emotional pain that affects many people. Of course, keep in mind that they cannot replace the effectiveness of a psychotherapy process.

    1. Keep a self-recording in the form of a journal

    The first thing to do is to become familiar with the thoughts and situations that we associate with times of sadness. In other words, we should not just experience them in our own skin, but we need to look beyond and be able to relate them to other aspects of our behavior and to the events happening around us..

    To express it through a metaphor, we have to go from watching a sad film, to analyzing the sad film from the point of view of a film critic, asking ourselves how what is happening at the screen has a more or less emotional charge, and why some of the scenes give us a sense of certainty.

    For example, if you notice that you often feel bad about yourself because you can’t do all the work you have on hold, analyze when these thoughts of guilt cross your mind; you can find out, for example, what happens to you after eating without feeling hungry, a mechanism that many people use to relieve their “distracting” anxiety with something that doesn’t make them think about responsibilities.

    If you write notes every day in a small notebook about how you feel when you feel sadness and the context (space and time) in which it happens to you, you will be better able to understand the logic behind the fluctuations. of mood. And from there, it will be easier for you to set goals to better manage your emotions and your behaviors related to your emotions.

      2. Be operational efficiently

      To fight against sadness, it is important not to let it drag us into passivity. eye, it does not mean that we have to work constantly; in fact, a lot of people who tend to be sad spend too much of their busy time. The key is in efficiency

      If you lead a sedentary lifestyle based on procrastination (that is, the propensity to leave everything “for another time”), the mixture of unfulfilled goals and guilt can keep you in this state of depression. sadness and drowsiness fueling the idea that you can only live this way. And if you’re always on the go but mismanaging your time, the mix of lack of rest and unfulfilled goals will likely give way to feelings of guilt and helplessness as well.

      Therefore, it is very important that you structure your time with a clear schedule that details what you will be doing throughout the week. This is also a good way to motivate yourself, as you will always have your next goal in mind in a matter of minutes or hours, so you will feel more productive when you see that you are solving problems and needs sequentially.

      3. Take good care of yourself

      It is very difficult to feel good emotionally if you do not keep your body in good condition. For example, Something as simple as not sleeping well, eating well, or maintaining good hygiene habits can make us feel bad. in a few days.

      Try to go to bed when the weather is nice and the sun is shining, ensure that your diet provides you with all the macronutrients, vitamins and minerals you need, and exercise moderately depending on your age and physical condition. . This way your body will manage its energy better and your psychological processes will not suffer, as the body will not try to “cover the fires” by sacrificing biological processes that are not essential for short term survival.

      4. Maintain a rich social life

      Sadness is associated with loneliness, and the two elements are seen to impact on each other. That’s why it’s important for you to have a satisfying social life, which doesn’t mean you have to have lots of friends or just get along with those who are usually close to you. If necessary, seek out new friends who take advantage of the potential of new technologies and their ability to bring together people with common interests.

      5. Don’t try to block the discomfort

      If you try to keep those thoughts that make you feel bad out of your awareness, they will come back to you more strongly.. Try to accept their presence, and that way you will deprive them of much of the power they have over you, so that you can focus your attention on other things.

      6. If nothing works, go to psychological therapy

      If you notice that nothing you try is working for you and the sadness doesn’t go away, keep in mind that this is relatively normal: learning to deal with your own emotions is a complex process, and not everyone does. does not have the predispositions that allow him to learn. this spontaneously, without professional supervision. Therefore, you should know that in many cases, it is better to go to psychotherapy and engage in this process which lasts between several weeks and several months.

      Are you looking for psychological support?

      If you suffer from psychological distress linked to a bad mood and wish to benefit from psychotherapy services, I invite you to contact me. I have over 15 years of experience caring for adults and adolescents and currently offer therapy sessions in person in Madrid and through the online video call therapy format. To see more information about my work or see my contact details, you can visit this page.

      Bibliographical references:

      • American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders. Fifth edition. DSM-V. Masson, Barcelona.
      • Forgas, JP (1998). Being Happy and Making Mistakes: Effects of Mood on Fundamental Attribution Error. J Pers Soc Psychol. 75 (2): 318-31.
      • Keltner, D .; Ellsworth, PC; Edwards, K. (1993). Beyond Simple Pessimism: Effects of Sadness and Anger on Social Perception. Journal of Personality and Social Psychology. 64 (5): 740 – 752.
      • Sansone, RA; Sansone, LA MD (2009). Dysthymic Disorder: Abandoned and Ignored? Psychiatry. 6 (5): pages 46 to 50.
      • Schuch, FB; Vancampfort, D .; Firth, J .; Rosenbaum, S .; Ward, PB; Silva, ES et al. (2018). Physical activity and incidental depression: a meta-analysis of prospective cohort studies. The American Journal of Psychiatry. 175 (7): pages 631 to 648.

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