Many people experience episodes of sadness at some point in their lives. Sadness (from sadness to clinical depression) can affect how you feel, think, and behave. It's normal to experience sadness, but constantly feeling sad can lead to other emotional and physical problems. Grief can be treated by changing thought processes, changing lifestyles, or seeking help from a mental health professional.
Read the segment When Should You Try It? to learn more about the best time to stop grief as the best thing to do.
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Method 1 of 4: Changing the Pattern
Step 1. Learn how to stop contemplating sadness
This happens when you are constantly thinking negative things. You may replay painful conversations or think about bad memories over and over again until they become a kind of obsession. Habits like this actually lead to more negative thoughts and emotions so that the more you think about sadness, the worse you will feel. Thinking too much about sadness can also lead to depression. Try these steps to stop reminiscing about sadness:
- Try to solve the problem you keep thinking about. For example, if you can't stop thinking about how much you want to get a job, make a to-do list (including finding a job opening) and start completing the tasks one at a time.
- Practice positive self-reflection. If you often think negative thoughts about yourself, counter those thoughts with praise for yourself. Say to yourself, "I did well on the project" or "I did my best in the conversation."
Step 2. Learn to forgive
Holding grudges and thinking about yourself negatively will only deepen the sadness you feel. The ability to forgive and let things go can help you feel happier.
- Forgiveness can dispel negative attitudes and create space for positive ones. In addition, it can also reduce stress that deepens sadness, as well as promote peace and tranquility in life.
- Scientists are currently studying different ways that a person can learn to forgive. However, they show that therapy and acceptance of remission or apology help a person to be able to forgive another person.
Step 3. Manage your stress level
Stress can trigger the emergence of sadness significantly. Avoid stressful situations as much as possible so you can get past the sadness.
- Manage your day and take time to relax so you can feel more relaxed and avoid unnecessary stress.
- Avoid stressful situations if possible. If you can't, try to take deep breaths and don't react immediately so that feelings and tensions don't just build up.
Step 4. Look for the positives in life
Negative thoughts and attitudes can exacerbate sadness and feelings of isolation. By looking for the positive in yourself, in other people, and in situations, you can fight off the sadness.
- Even in the worst of situations, there are usually positives that you can see. It may take some time to realize this, but your ability to see the positive can take away the negative "aura" that drives sadness.
- A study shows that a positive attitude leads to success better than anything else, including knowledge or skills.
Step 5. Surround yourself with people who are positive and happy
Supportive people can usually help you see the situation from a different perspective and make you less sad. Engage in activities with positive people or groups as often as possible.
Step 6. Exercise regularly
Regular exercise is an important part of maintaining mental and physical health because it can increase serotonin levels in the brain. Try to exercise every day so you don't feel sad.
- In fact, light exercise can be a great option to feel better. For example, you could take a leisurely 10-minute walk to cool off and get a chance to appreciate and enjoy the joys of life.
- Exercise stimulates the production of endorphins, which can improve mood and improve sleep patterns.
Step 7. Try to do daily meditation
Meditation is a useful activity to increase focus and calm yourself. Take a few minutes each day to meditate so you don't feel sad.
- Meditation encourages you to “get away” from your surroundings. Having time to “seclude yourself” from your surroundings can teach you to concentrate and calm yourself, and make you feel happier.
- Start by meditating for 5-10 minutes each day and gradually increase the duration of meditation according to your skill in meditating.
- Find a comfortable and quiet place that will not disturb you. By removing distractions, you can focus on breathing more easily and let go of any sad thoughts or negative sensations.
- Sit up straight and calm, then close your eyes. Good posture is an important part of meditation. This posture helps improve breathing and blood flow so the brain can focus on one thing. Meanwhile, by closing your eyes you can avoid things that distract.
- Breathe calmly and regularly. Don't try to catch your breath. Instead, let the breath in and out. The right technique to help with concentration is to focus solely on the breath by saying "come" when you inhale, and "go" when you exhale.
Step 8. Pamper yourself with a massage
The sadness and associated tension can cause changes in the body. Massage can relieve tension and encourage the production of oxytocin, a hormone that promotes social relationships. Massages, whether professional or self-administered, can improve your mood and improve your overall condition.
- There are a variety of massages available, but the type you choose can still benefit you.
- You can find a good massage therapist on the internet or on a doctor's recommendation.
- If you can't get a massage from a professional therapist, try self-massage. Wipe your cheek or massage your ear yourself to feel better and calmer.
Step 9. Eat well
Poor nutrition can make sadness or depression worse. Consumption of a healthy diet not only helps maintain overall health, but also fights sadness and stress.
- Foods that contain the mood-boosting nutrient folic acid (eg asparagus) can relieve stress.
- Foods rich in B vitamins, such as avocados can relieve stress so you don't feel too sad.
- A glass of warm milk can relieve insomnia and anxiety, conditions that can deepen sadness.
Step 10. Avoid alcoholic beverages and drugs
You are advised to avoid alcoholic beverages and recreational drugs. The use of these substances can make you feel better temporarily, but in the long run it will make it worse and complicate the process of dealing with depression.
Step 11. Get enough sleep
Everyone needs sleep to maintain their physical and mental health. Make it a priority to get 7-9 hours of sleep every night so you can reduce the sadness you feel.
- Increased stress and depression are negative effects of sleep deprivation.
- A short 20-30 minute nap can also make you feel better. However, be aware that prolonged sleep can be a sign of serious depression.
Method 2 of 4: Learn to Process Sadness
Step 1. Reflect on the things that make you sad
Sadness is a normal reaction to various life events and ongoing situations. You may feel sad when you experience loss, hurt feelings, or things don't go your way. By understanding the source of your sadness, you can process your feelings and deal with them in a healthy way. Here are some common things that cause someone to grieve:
- Loss of friendship or other close relationships
- Death or separation from loved ones
- Bullying
- Low self esteem
- News of tragedy
Step 2. Pay attention to how you feel when you are sad
Sadness is certainly not a good thing, so you may be tempted to push the feeling away rather than take a closer look or look at it. However, by identifying your sadness you can isolate it from other emotions. Seeing or dealing with grief head-on helps you identify its starting and ending points so it will be easier for you to deal with it.
- You may experience sadness as a physical sensation. Maybe your arms or legs feel heavy, or you experience abdominal discomfort. You may also feel lethargic.
- It's a good idea to visually describe sadness. You've probably heard people describe the feeling as a "wave of sadness." Try to describe sadness in your own way. Sadness may seem like a mountain wave or a dark pool. If you're not sure, try drawing a picture of how you feel as a result of your grief.
Step 3. Learn to accept sadness and move on
Recognize when sadness comes and allow yourself to accept the feeling rather than throw it away. If sadness is described as a wave, let it come and hit you without a fight. Think about what makes you sad and realize that your feelings are true.
- Episodes of normal sadness can last for a few minutes or longer, depending on the cause of the sadness.
- As you process your grief, identify when it ends (naturally). Notice when you start to feel relieved, and can turn your attention to other emotions.
Step 4. Make a plan for dealing with future grief
When you are sad one day, realize that these emotions will come and go, just like any other emotion. It's a good idea to make a plan for what to do during and after grief strikes so you know this is something that can be handled.
- When you start to grieve, you can go somewhere to get some privacy. There, you can remember the images of sadness that were created (eg waves, ponds, or other images made). Allow yourself to grieve.
- Plan something else when the sadness starts to subside. You can call a friend, go for a walk, or do something else to get over the sadness.
Step 5. Watch for signs of depression
When sadness doesn't go away and leaves room for other emotions, it can be a sign that you are depressed. Depression occurs when you have been in a bad mood and have been sad for longer than two weeks. This mood also ultimately interferes with your life. When you're depressed, just processing your sadness isn't enough to manage your feelings in a positive way. Changing your lifestyle and getting professional help can be the best way to deal with depression. If you do, you may exhibit one or more of the following symptoms:
- There is sadness and anxiety
- The emergence of feelings of worthlessness or low self-esteem
- There is a negative thought pattern and a sense of helplessness
- Low body energy level
- Changes in appetite and weight
- Changed sleep patterns
- The emergence of thoughts of committing suicide
Method 3 of 4: Seek Professional Help
Step 1. Consult your condition with a therapist or psychologist
If you can't get past your grief on your own, talk to a mental health professional. A trained therapist or psychologist can help you learn new ways of thinking and dealing with problems. Cognitive behavioral therapy is an approach that is known to provide a "tool" for a person to deal with depression.
- This therapy focuses on using techniques that can help a person to focus on what is in the moment so as not to get carried away by negative thoughts.
- Cognitive behavioral therapy can be used alongside medication.
Step 2. Talk to a psychiatrist about antidepressant medication
In some cases, people experiencing sadness or depression will feel better after treatment. Antidepressant medications can relieve chronic sadness or depression.
- Your doctor may prescribe a selective serotonin reuptake inhibitor (SSRI) such as fluoxetine, paroxetine, cetraline, citalopram, and escitalopram. SSRIs generally have fewer side effects than other antidepressant drugs.
- Your doctor may prescribe a serotonin-norepinephrine reuptake inhibitor (serotonin-norepinephrine reuptake inhibitor or SNRI) such as duloxetine, venflaxin, desvenlafaxin, and levomilnacipran.
- Norepinephrine-dopamine reuptake inhibitors (NDRIs) such as bupropion are not usually associated with the sexual side effects of other antidepressants.
- Tricyclic antidepressants are usually given when other antidepressants don't work. Drugs such as these (including imipramine, nortriptyline, amitriptyline, doxepin, trimipramine, desipramine, and protriptyline) can have significant side effects.
- Monoamine oxidase inhibitors (MAOIs) are the antidepressant of last resort. MAOI drugs such as tranylcipromine, phenelzine, and isocarboxazide are generally given when other treatments have not been effective. Be careful because these drugs can have serious side effects.
Step 3. Try alternative treatments
You and your doctor can look for other treatment options if medication and lifestyle changes are not having a significant impact. These alternative treatment options (from hospital admission to transcranial magnetic stimulation) can help you stop grieving.
- If you are unable to take good care of yourself, you and your doctor may need to discuss hospitalization or outpatient treatment for depression.
- Electroconvulsive therapy or ECT is a surgical procedure that sends electricity to the brain to improve brain function. ECT has minimal side effects and can relieve severe depression quickly.
- Transcranial magnetic stimulation or TMS is the treatment of choice for people who do not respond positively to antidepressants. In this procedure, magnetic metal coils are attached to the scalp. The coil will send a magnetic current to stimulate nerve cells that can regulate mood.
Method 4 of 4: When Should You Try It?
Step 1. Stop being sad when you want to feel another emotion
Sadness hurts, so it's natural to want to stop being sad and be happy again. Usually this is easier said than done, but sometimes you just need to change your perspective. If you're constantly grieving and are ready to turn over a new leaf and let a glimmer of hope in, try a variety of techniques that can stop the sadness you're feeling.
Step 2. Let go of the sadness once it's over
When you feel sad about a particular event or problem, it may be difficult for you to let go of that sadness. After allowing yourself to feel the sadness that exists, your mental burden will be reduced. You can reduce your sadness more quickly by taking care of your health, talking to other people about it, or using other methods that help stop the sadness. When sadness is "ready" to go, it will eventually disappear.
Step 3. Don't ignore persistent sadness
Sometimes you just can't stop being sad, despite all the efforts you've tried. Distracting or trying to escape your sadness will only make you worse off. If you've been sad for a long time and don't know why, or your sadness seems to persist, talk to someone who can help. While there may not be a quick way to relieve grief, relieving it with the help of a trained therapist can be the best way to deal with it in the long run.
