10 simple strategies for handling sadness
Sadness is part of the inevitable journey that is life. It may arise due to loss, stress, or an unpleasant setback, and it is true for all of us that sometimes feelings become so intense. But instead of hiding or fearing the sad moments, I have found that accepting it and dealing with it in appropriate manners makes everything easier. It took me some years to discover these easy-yet-effective strategies for handling sadness and means through which tough emotions could be tackled.
In this piece, I’ll share ten practical strategies that have personally helped me navigate sadness—along with my experiences—so you, too, can find comfort and resilience during tough times.
1. Admit Your Emotions
For years, I would suppress my sadness, believing that it would go away if I ignored it. But I found suppressing emotions made it worse. Now, when I’m feeling depressed, I let myself be sad without judgment. I occupy my time with my emotions, knowing that it’s acceptable to have bad days. I find myself saying, “It’s just a feeling, and like all feelings, it will pass.”
2. Share with Someone You Trust
Talking to a close friend or relative brings relief. I have had moments when I didn’t want to share my sorrow, not wanting to be a burden. But what I have discovered is that talking with someone you trust, like a best friend or relative, always helps ease the emotional burden. Their care and advice assist in helping me clear my mind better.
3. Engage in Physical Activity
I’m no exercise enthusiast, but I could not help the effectiveness of physical activity in enhancing my mood. When I feel down, I take a stroll around the park or do some quick exercise indoors. Even mere stretching or dancing to my favorite tunes has also helped me turn my mood around. Exercise sends endorphins, and a little movement will do.
4. Practice Mindfulness and Meditation
Mindfulness has been life-changing for me. Rather than getting caught up in negative self-talk, I practice being in the moment. I breathe a few times deeply, pay attention to what I’m experiencing in the moment, and remind myself that sadness passes. Meditation has also been amazing—I typically sit for five to ten minutes and just watch my breath, and it makes me feel more present and peaceful.
5. Listen to Uplifting Music
Music greatly influences my mood. I have various playlists for various moods, but when I am sad, I consciously listen to motivational songs. There is something about music that makes me change my attitude, whether it is a lively pop song or a soothing instrumental piece.
6. Write Down Your Thoughts
Journaling is among my favorite coping strategies. Whenever I feel down, I pick up my notebook and begin writing. At times, I vent all my feelings on paper, and at other times, I write to myself. Not only does this help me get rid of bottled-up emotions, but it also gives me clarity on what’s troubling me.
7. Gratitude Focus
Melancholy clouds my perception to overlook the blessings in my life. Therefore, I ensure to record three things that I appreciate each day. It may be a simple fact such as enjoying a rich coffee, sharing an emotive dialogue with a buddy, or observing a breathtaking sunset. Bringing gratitude to mind restores my equilibrium and enables me to acknowledge life amid sadness.
8. Pursue a Hobby
Whenever I get depressed, I attempt to focus on an activity that I adore. In my case, these are painting and reading. Immersing myself in a productive activity takes away my concern about things and permits me to creatively express myself differently. Discovering happiness through hobbies has been totally therapeutic for me.
9. Restrict Social Media and Negative News
I have found that too much social media consumption can make me feel worse about myself. Comparing myself to others or taking in too much negative news just makes me more sad. For this reason, I try my best to restrict my screen usage and concentrate on actual activities that bring me joy.
10. Get Professional Assistance When Necessary
There have been moments when my depression was too much, and discussing it with friends wasn’t sufficient. That’s when I realized I needed professional assistance. Getting therapy has been one of the best choices I ever made. A therapist offers a safe environment to work through emotions and acquire coping mechanisms that suit me.
Managing sadness does not equate to shying away from it—it means being able to face it in positive ways. Along the way, I’ve been able to master my emotions through kindness and fortitude. If you find yourself sad, I invite you to experiment with these techniques and see what suits your needs. As a reminder, emotions are only temporary, and with the appropriate tools, you can navigate through them with dignity and resilience.
