5 Ways to Overcome Sadness

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team

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Everyone has a few bad days now and then. Difficult life situations, like the loss of a pet, breakup, argument with a spouse or friend, or a bad day at work, can all make us feel terrible. Feeling sad once in a while is natural and normal human emotion, but it should fade away soon enough. If you feel low for prolonged periods without any obvious cause, then you are most likely depressed and should seek help from a mental health professional.

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Sadness, if not dealt with at the right time, can become chronic or long-lasting. It can be relieved by crying, venting, or exercising. It is essential to find a way to let out sadness and to deal with it. We have listed some practical ways that might help you overcome sadness.

1) Cry It Out

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Contrary to what most people think, crying is not a sign of weakness, but it is one of the most effective ways of overcoming sadness. Studies suggest that crying triggers the release of feel-good chemicals in the body (endorphins), and activates the parasympathetic nervous system, helping the body recover from stress. Nobody is comfortable crying in front of others, so find a private place, and cry it out. The next time you feel sad, cry under the shower, and do not hold it in.

2) Listen to Music

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A cheerful song or music instantly creates a more positive vibe and alters brain chemistry, improving your mood. Soothing music can also help you relax. You can listen to classical music that you find beautiful. Do not reminisce about your painful experiences using music, as it might make your sadness worse. Always listen to songs that you love to fight sadness effectively.

3) Exercise

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Exercise releases endorphins and other chemicals that keep a person calm and help fight sadness. Getting moderate exercise every day will keep you more energetic and positive. Exercise will also keep you focused on your goals and distract you from your sadness. You do not have to become a professional bodybuilder or run a marathon to see these benefits, just walking, cycling, or swimming for at least 40 minutes daily will do. Even if that is not possible, keep yourself active by gardening or doing household chores.

4) Clean or Work

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Instead of brooding with the sadness, get busy with work. Keeping yourself busy will give you very little time to think about your current situation. If you focus the energy you use feeling sorry for yourself towards your work, you will be more productive and might even get a promotion. In case you do not have a job, get busy in your home. Clean out your fridge, basement, attic, or other places that you have ignored. It will keep you distracted, and your house will get sparkling clean.

5) Talk to Someone

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It is not healthy to keep your problems to yourself sometimes. If you are in the middle of a life-changing situation or event, you have to talk to someone as soon as possible. It can be a family member or a friend you trust. Share your burden with them. If you want to keep your problems personal and do not want to involve others, seek professional help.

The other things you can try are writing down everything you feel or getting dressed and going out.

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