I’m sad: 9 things you can do when you’re feeling bad

Mood can sometimes take its toll on us. Even people with more bulletproof vitality are vulnerable to the complications of everyday life.

A sentimental break-up, a dismissal, a meeting with someone we appreciate, the loss of a loved one … these are just a few examples of the obstacles that life puts in our way. It depends on several factors if we can take this existential setback with fullness or, on the contrary, if sadness overwhelms us and we enter a state of apathy and demotivation.

    “I am sad”: what can we do to let go of the sadness?

    One of the most heard phrases in psychology and therapy practices is: “I’m sad”. Sometimes sadness can have a well-identified cause, such as those listed above. However, in other cases, this feeling of hopelessness may not have a specific reason, but rather be the aggregate calculation of various adverse circumstances.

    Even in some cases, the cause of this sadness is a neurochemical imbalance in the brain and its root cause is very difficult to detect.

      9 things and activities to relieve a bad mood

      Whatever the cause, the really important thing is to have different psychological tools that allow us to detect and intervene in a situation of sadness and despair.

      Whether you are a mental health professional or have a symptom that worries you, there are a number of things you can do to alleviate this mental condition. We will give you a total of nine things and activities to start overcoming the negative emotions you are feeling.

      1. Read books

      If you’ve stopped to think, you’ve probably noticed that your sadness is due, at least in part, to the fact that you give too many twists and turns to the mistakes and dilemmas of the past. This ruminating mental state causes you to fall into abstraction, and a loop is generated that is difficult to break out of.

      Reading books, regardless of their genre, can help you disconnect from this recurring, obsessive thinking. Plus, immersing yourself in new knowledge or stories will cause you to expand your mind and get you out of tedious rituals that can lead to bad emotions and not just go away.

      2. Exercise

      Doing sport activates your brain and the strength to cover certain needs of our body. This is also linked to the discharge of neurochemicals commonly associated with activation and happiness (serotonin, adrenaline …). That’s not to say that running for half an hour will solve your feeling of sadness, but if you apply this advice and make it a daily habit, there’s a good chance you’ll start to see life through different eyes.

      If the exercise is moderate in intensity and done outdoors, the better.

      • To learn more, read this article by the psychologist Jonathan Garcia-Allen: “The 10 psychological benefits of exercise”

      3. Get closer to nature

      Walking on the beach, hiking in the woods, hiking, climbing, rafting … Each of these activities consists of entering a natural environment, far from smoke, rushes, cars, stress …

      Getting in touch with nature takes us back to our origins, And our brain appreciates it and strengthens us positively.

      4. Surround yourself with trustworthy and optimistic people

      When you confess to a close friend or family member that you are sad, you are likely to receive some feedback in return which, while well-meaning, may not help you get out of this state. Phrases like “cheer up”, “you have to get out of the house” or “there is no such thing”, of course, don’t exactly work wonders, but they do make you feel more guilty.

      however, there are people who have enough empathy and understanding to be of great help. They will offer you their understanding and support for what you need, inviting you to tell them how you feel if you want, or to do a joint activity, etc. Either way, remember that you are solely responsible for coming out of this sad state. Do not delegate this responsibility to another person … just, if someone is supporting you, value them and realize that you are not alone: ​​there are people who understand you and will do their best to help you. move forward and regain confidence.

      5. Collaborate with a charitable cause

      It is often said that we are happier when we lend our time to other people than when we receive these same things. (Gifts, attention …). If you are feeling sad, as we have mentioned, you are likely to be abstract and to see the world with glasses, the glass is clouded by the emotions that camp in its air through your mind.

      Collaborating with an NGO or a solidarity project will not only allow you to socialize and stay active, but it will make you notice that there are people who are also suffering and that you are useful to the community.

      6. Eat healthy

      Sometimes sadness is linked to times of anxiety. If you also suffer from anxiety, you will have noticed that you eat compulsively and in more than you used to eat, or that you eat little and badly because you are not hungry. Either way, if you notice that your body weight or height suddenly changes within a few weeks, you need to take action on it because diet is a factor of great importance to your mental health.

      Eating well allows your body to properly absorb the nutrients it needs to keep you in good physical shape.. And it also means that your brain and psychological health will be improved. Go to a dietitian if you think they can give you some guidelines to improve this aspect.

      7. Practice meditation and mindfulness

      Depressive or prolonged states of sadness are linked to stressful situations and feelings of overwhelming. To alleviate these negative feelings, there is nothing better than learning to meditate and / or practice mindfulness..

      These techniques allow us to relax and focus our attention on the present moment.

      • Learn more about mindfulness in this article by the psychologist. Bertrand Regader: “What is mindfulness ?: 7 answers to your questions”

      8. Get rid of bad habits

      Drinking, smoking, spending too many hours in front of a screen, mistreating those around you, drinking sugary soft drinks or eating quickly … Swhere habits are harmful to your overall health and can cause problems that sooner or later affect your mood.

      If you find that any of these factors can interfere with your daily life, it is reasonable that you are able to identify and remedy them.

      9. Go see a psychologist

      Sometimes the sadness persists and if it is not pleasant to live with this backpack on your back, it can be very difficult to get out of the negative loop. In such cases, the support of a mental health professional can be of great help.

      Psychologists can provide you with some tools to manage the symptoms associated with the discomfort, as well as help you better understand the source of the problem and which you can reinterpret yourself and stop feeling guilty.

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