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I'm sad: 9 things you can do when you feel bad

I'm sad: 9 things you can do when you feel bad

September 21, 2022

The mood, sometimes, can play tricks on us . Even people with a more bulletproof vitality are vulnerable to the complications of daily life.

A sentimental break, a job dismissal, a collision with someone we love, the loss of a loved one ... are just some examples of obstacles that life puts us. It depends on several factors the fact that we can assume this existential setback with integrity or, on the contrary, that the sadness seizes us and we join in a state of apathy and demotivation.

  • Related article: "What types of depression exist and what are their symptoms?"

"I'm sad": what can we do to abandon the sadness?

One of the most heard phrases in the psychology and therapy offices is the following: "I am sad" . Occasionally, sadness may have a well-identified cause, such as the ones listed above. However, in other cases this feeling of hopelessness may not have a specific reason, but rather be the overall calculation of several adverse circumstances.


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

  • Recommended article: "The 6 differences between sadness and depression"

9 things and activities to relieve low mood

Whatever the cause, what is really important 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 you are suffering from a symptom that worries you, there are different things you can do to alleviate this mental state. We are going to propose a total of nine things and activities to start overcoming the negative emotions you feel.


1. Read books

If you have stopped to reflect, it is likely that you have detected that your sadness is due, at least in part, to the fact that you are giving too many turns to the mistakes and dilemmas of the past . This mental state of rumination makes you fall into self-absorption, and a loop is generated from which it is difficult to escape.

Reading books, whatever your gender, can help you disconnect from that recurrent and obsessive thinking. Also, immersing yourself in new knowledge or stories will make you expand your mind and get out of the tedious rituals that can lead to bad emotions not just going away.

2. Get physical exercise

Playing sports activates your brain and forces it to cover certain needs of our body . This, in addition, is linked to the discharge of neurochemicals commonly associated with activation and happiness (serotonin, adrenaline ...). This does not mean that running for half an hour will resolve your feeling of being sad, but if you apply this advice and make it a daily habit, it is very likely that you will begin to see life with different eyes.


If the exercise is of moderate intensity and is outdoors, better than better.

  • To learn more, read this article by the psychologist Jonathan García-Allen : "The 10 psychological benefits of practicing physical exercise"

3. Get closer to nature

Strolling along the beach, hiking in the forest, hiking, climbing, rafting ... Any of these activities involves entering a natural environment, away from smoke, rush, cars, stress ...


Getting in touch with nature returns us a bit to our origins , and our brain thanks and reinforces us positively.

4. Surround yourself with trustworthy and optimistic people

When you confess to a friend or close family member that you are sad, you will surely receive certain comments that, although well-intentioned, may not help you to leave that state. Phrases like: "cheer up," "you have to leave the house" or "there is no such thing," of course they do not do miracles precisely, but make you feel more guilty.

But nevertheless, there are people who have the skills of empathy and understanding enough to be of great help . They will offer their understanding and support for what you need, inviting you to explain how you feel if you wish, or to do some common activity, etc. Anyway, do not forget that the only responsible for leaving this state of sadness is yourself. Do not delegate that responsibility to another person ... simply, if someone supports you, value it and realize that you are not alone: ​​there are people who understand you and who will do everything possible to get ahead and regain confidence.


5. Collaborate with a solidarity cause

It is often said that we are happier when we give our time to other people than when we receive these same things (gifts, attentions ...).If you feel sad, as we have said, it is likely that you are engrossed and you see the world with glasses whose glass is marred by the emotions that run freely through your mind.

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


6. Eat healthy

On some occasions, sadness is linked to moments of anxiety. If you also suffer from anxiety, you may have noticed that either you eat compulsively and in larger quantities than you used to eat, or you are eating little and badly because you do not feel hungry. In any case, if you notice that your body weight or size varies suddenly in a matter of a few weeks, you have to take action on the issue since food is a very important factor for your mental health.


Eating well is going to make your body assimilate correctly the necessary nutrients so that you are physically in good shape . And this also implies that your brain and psychological health will be strengthened. Go to a dietitian if you think he can give you certain guidelines to improve in this regard.


7. Practice meditation and Mindfulness

The depressive states or of prolonged sadness go together to stressful situations and feeling of overwhelm. To alleviate these negative sensations, nothing better than learning to meditate and / or practice Mindfulness .

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

  • More information on 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, treating people around you, taking sugary sodas or fast food ... Son pernicious habits for your health in general, and can cause problems that, sooner or later, have an impact on your mood .

If you see that any of these factors may be altering your day to day, it is reasonable that you are able to identify them and remedy them.


9. Go to a psychologist

Sometimes, the sadness persists and, although it is not pleasant to live with this backpack in tow, it can be very complicated to get out of the negative loop. In these cases, The support of a mental health professional can be very helpful .

Psychologists and psychologists can provide you with certain tools to manage the symptoms linked to the discomfort, in addition to making you better understand the origin of the problem and that you yourself can reinterpret it and stop feeling guilty.



What to do when you feel really, really sad (September 2022).


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