It is important to learn to manage our primary emotions well; this way we can have a clearer picture of how the situations in our life affect us. And in this regard, sadness is one of the basic emotions that can take its toll on us.
In this article we will see how to deal with sadness so that it does not become a problem in our lives nor significantly affect our quality of life. We will also go over the concept of this primary emotion.
What is sadness?
Before considering how to deal with sadness, it’s important to know what it is. As we saw above, sadness is one of the main emotions that humans experience. This is characterized by states of anxiety, melancholy and discomfort when a situation is unpleasant for us.
Sadness, like all other emotions, can vary in intensity, depending on a number of personal and environmental factors.
It is natural that we all feel sad from time to time; the problem is when states of sadness become too intense and lasting, Be able to bring the subject to the brink of an anxiety attack or mood disorder such as depression.
How to deal with the feeling of sadness?
The following list consists of a series of recommendations for the use of sadness in everyday life.
1. Identify the emotion
The most important thing in achieving good sadness management is to realize identify how we feel right now.
Sometimes emotions are confusing and make us doubt. What we need to do is establish that it is sadness that we are feeling and not anger or frustration.
2. Determine the reason for the emotion
Once you have established that sadness is overwhelming you, it will be time to find the reason for this emotion. In other words, find the trigger for the sadness. To do this, you have to be really honest with yourself.
To do this, we need to ask ourselves some key questions. For example; Do I avoid what bothers me? Am I really doing what I love? What exactly makes me feel bad? By answering these questions, you will be able to clarify the picture.
3. Set everything when it happens
Establishing the intensity of sadness is crucial for power know if this becomes a problem, Or if this is a question that can be considered in the parameters of normality. To do this, we need to be mindful of all the times of the day when we feel sad or discouraged.
If the feeling persists for several days in a row, we may have a problem with the mood (it is best to seek professional help), but if it is sporadic, we may need to try to correct the problem. specific cause of these states. sadness.
4. Determine the degree of tolerance
Another important aspect of dealing with sadness is seeing how tolerable it is for us; in the most intense cases, the subject could not bear the feeling of sadness and would be affected by one or more anxiety or panic attacks during the month.
On the other hand, when it comes to less intense cases, the person will be able to restore their emotional stability using only their own means, in an appropriate manner. It is normal that we can tolerate some degree of sadness and frustration throughout our lives.
5. Understand sadness as a passing thing
How we perceive our emotions determines how they affect us. If we insist that most of the things that happen to us are sad or unpleasant, then most likely we will live in this negative mood.
The opposite happens when we are aware that sadness is a fleeting mood and that we will end up feeling better than we do when we are discouraged.
6. He sees sadness as an agent of change
Most people understand sadness as something completely negative in their life. If it is true that it is also an unpleasant emotion it is a powerful agent of change for certain situations.
Let’s look at the following example. When we go through a romantic breakup, it is natural that a feeling of sadness and unease comes over us. But over time, we internalize this sadness as a rewarding experience, which makes us grow as people.
After a while, the sadness will be gone, and a sense of calm and the ability to look to the past in a more objective and serene way will remain with us. Due to the sadness, we have become stronger than what we were before we had this experience.
7. Find the antidote to your sadness
It is true that there are no magic formulas that can make us feel better all the timeBut if we follow all of the above steps, we will have reached a conception of our sadness that will allow us to find the necessary tools to overcome it.
Taking on a hobby without the urge to be the best at it, doing it just to enjoy it, can be an effective way to fight our feelings of sadness and replace it with personal pleasure.
8. Attend therapy
In case none of the above recommendations succeed in alleviating the negative emotions of sadness in you, and despite all attempts a bittersweet taste prevails from not having achieved what you wanted, the best is undergo therapy with a psychotherapy professional who can properly assess you and offer psychological treatment.
- American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders. Fifth edition. DSM-V. Masson, Barcelona.
- Torralba, F. (2007). The essence of suffering. An.Sist.Sanit.Navar., 30 (Sup. 3): 23-37.