Grief, sorrow, depression, unhappiness… these all belong to the umbrella of sadness. Sadness is a feeling that brings a person down, uninspired, and demotivated. A person feeling sad for a very long time limits them from enjoying things in life.

The feeling of sadness is not a bad thing. There will be instances that we need to grieve over things like the loss of someone, when we were let down by someone, or when we feel inadequate. However, we will need to get up and find our way back to happiness again.

Here are some ways to deal with sad feelings. 

1. Battle Rumination

When your mind gets stuck with negative things, and you constantly think of bad events, negative concepts, and unfavorable outcomes that might happen to you, then you are in a state of rumination. Do not let rumination rule your mind; you will need to change the way you think. To be happy means to let go of that kind of thinking and replace it with anticipation of great things. Intense physical activities that take your mind off things can help your brain focus on the present moment. 

2. Look forward to a bright future 

Anticipating that something terrible is going to happen is alright. However, this should not be your way of life. Being prepared is wise, but that is different from not having a positive outlook on life. Each morning brings a brand new day, brand new mercies, and brand new adventures. Thoughts like that will bring a smile to your face. Imagine the mind filled with negative thoughts and expecting the worst to happen each day. That is indeed a sad thought. You will only have the worst feeling rule over your day.

Each day is a great day, and it is better than yesterday. Your future awaits, and it is looking bright. Believe that and cultivate that happy feeling in you. 

3. Enrich mindfulness skills

Mindfulness is a practice of self-reflection to focus attention on the present moment by increasing awareness of thoughts and emotions. It involves training or disciplining the body, mind, and spirit through exercises and meditation. Mindfulness can help replace your negative thinking styles with mind setting and appreciation of self and the environment.

4. Practice cognitive reappraisal

Cognitive reappraisal is a strategy of regulating one’s emotions by treating sad situations more positively or less negatively. You can overcome sadness by thinking about the good things that can come out of your situation, how it could have worsened, and what you are thankful for.

5. Read books about coping with sadness

Books like self-help, the Holy Bible, prayers, and other science-based readings have strategies and promises of hope and loving messages that can help you cope with sadness and increase your self-concept. There are also online resources that you can read instead of spending time overthinking and dwelling on your feelings of sadness.

6. Increase your serotonin

Consuming reasonable amounts of carbohydrates and aerobic exercises can help increase your brain’s serotonin levels. This hormone influences your mood, sexual desire and function, appetite, sleep, and social behavior as serotonin works in your brain cells. Others take antidepressants or 5-HTP supplements as prescribed by doctors. 

7. Less sugar intake

High sugar intake can result in higher levels of depression. Regulate your consumption of food with high sugar levels, especially when you are feeling sad.

8. Stop obsessing about your worries and sadness

You can tell if you are already obsessing about your sadness when you spend a lot of your time (or even days!) thinking about your sad situation, regrets, and self-pity. Rather than focusing on your feelings of sadness, start devoting your time to doing the things you love and the things that make you feel better.

9. Boost your positivity

Positive emotions help build on our thought processes which help reduce the feelings of sadness. Being in a place of gratitude is an excellent place to start. Think about the things you are grateful for, and you will find yourself feeling relieved and happier. You may also want to surround yourself with positive people who can encourage you and help you see the positive side of your situation. Do also things that make you happy.

10. Utilize your phone on things that can help boost your happiness

Smartphones can be your window through sadness and depression. Stored-up memories and social media apps might be your triggers for being sad, so try not to use your phone on those things. Instead, navigate on self-help apps or on apps that can increase your creativity like writing, drawing, music, etc.

11. Be kind to yourself

Please do not be hard on yourself. You are loved and enough. Many things about you are worth celebrating and are appreciated by others. Self-compassion and self-critical thoughts can significantly help in picking yourself up and discovering how strong you can be to battle your sadness.

12. Make a happiness plan

​Mind-mapping, doodling, making lists or notes, journaling, and visual boards are just some of the creative ways in which you can utilize in planning your goal to be happy. Noting down one sadness-busting activity for each day in your calendar is an excellent example. Once you have formulated your happiness plan, make a commitment to stick to it.

Happiness is a choice. To stop your feelings of sadness, you have to decide to be happy. Then take action and take heart. And remember that you are not alone in your quest to overcome sadness.