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

Mood can sometimes play tricks on us.. Even people with the most bulletproof vitality are vulnerable to the complications of daily life.

A sentimental breakup, a job dismissal, a run-in with someone we appreciate, the loss of a loved one... these are just some examples of the obstacles that life throws at us. It depends on several factors whether we can accept this existential setback with integrity or, on the contrary, whether we are overcome by sadness and we enter into 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 sadness?

One of the most heard phrases in psychology and therapy offices is the following: “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 global 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 difficult 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 hopelessness.

Whether you are a mental health professional or you yourself 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 what do 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 thinking too much about the mistakes and dilemmas of the past. This state of mind rumination It makes you fall into self-absorption, and a loop is generated from which it is difficult to escape.

Reading books, whatever their genre, can help you disconnect from that recurrent and obsessive thinking. Furthermore, immersing yourself in new knowledge or stories will help you expand your mind and get out of the tedious rituals that can lead to bad emotions never going away.

2. Do physical exercise

Playing sports activates your brain and forces it to meet certain needs of our body.. This, in addition, is linked to the discharge of neurochemicals commonly associated with activation and happiness (serotonin, adrenaline...). This doesn't mean that going for a half-hour run will solve your feeling of being sad, but it does. If you apply this advice and make it a daily habit, it is very likely that you will begin to see life with others eyes.

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

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

3. Get closer to nature

Walking on the beach, hiking through 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 brings us back a little to our origins, and our brain appreciates it and positively reinforces us.

4. Surround yourself with trustworthy and optimistic people

When you confess to a close friend or family member that you are sad, you will surely receive certain comments back that, although well-intentioned, may not help you get out of that state. Phrases like: “cheer up”, “you have to leave the house” or “it's no big deal”, of course they don't exactly work miracles, but rather they make you feel more guilty.

However, There are people who have sufficient empathy and understanding skills to be of great help.. They will offer you their understanding and support for whatever you need, inviting you to explain how you feel if you wish, or to do some common activity, etc. In any case, do not forget that the only person responsible for getting out of this state of sadness is yourself. Do not delegate that responsibility to someone else... simply, if someone supports you, value it and realize that it is not You are alone: ​​there are people who understand you and who will do everything possible to help you move forward and regain your confidence.

5. Collaborate with a charitable 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, attention...). If you feel sad, as we have mentioned, it is likely that you are absorbed and see the world with glasses whose glass is clouded by the emotions that run rampant through your mind.

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

6. Eat healthily

Sometimes, sadness is linked to moments of anxiety. If you also suffer from anxiety, you may have realized that either you eat compulsively and in larger quantities than you used to eat, or you are eating little and poorly because you don't feel hungry. In any case, if you notice that your body weight or height changes suddenly in a matter of a few weeks, You have to take action on the matter since diet is a factor of great importance for your health mental.

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

7. Practice meditation and Mindfulness

Depressive states or prolonged sadness are linked to stressful situations and a feeling of overwhelm. To alleviate these negative sensations, 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.

• More information 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, treating those around you poorly, drinking sugary soft drinks or fast food... SThese habits are harmful to 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 daily life, it is reasonable that you are able to identify them and remedy them.

9. Go to a psychologist

Sometimes sadness persists and, although 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 these cases, The support of a mental health professional can be of great help.

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