Breathe in for a count of 4 Hold it for a count of 4 Let it out for a count of 4 Pause for a count of 4
Meditate[4] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Do a visualization exercise Focus on your senses
Smiling may also lift your mood. If your smile more, this may actually encourage happy feelings in your brain. [6] X Research source It can be hard to make yourself smile if you don’t feel like it. Try doing something like thinking of something funny. You can even reread a funny text or look up something funny on your phone if you’re really struggling to smile.
Keep your arms opened and your palms relaxed. Avoid crossing your legs. Try to keep them parallel, or even stretched apart slightly. Try to maintain eye contact when talking to someone.
Try to use positive words. If someone, for examples, asks you how you’re doing, say something like, “Great” instead of more neutral terms like “Fine” or “Okay. " Be sure to watch the tone of your voice as well. With the wrong tone, even happy words can sound like they carry sad meanings. Vary your pitch slightly, as a monotone voice can indicate sadness.
Smile at others, listen to what they have to say, and offer positive affirmations instead of criticisms. For example, “That’s a really interesting story. Thanks for sharing. " In addition to not criticizing others, do not criticize yourself. If you’re sad, you may be tempted to tear yourself down. However, this will only show your sadness. Try not to let a negative inner monologue slip into conversation.
If you feel sadness building, close your eyes for a moment. Tune in to your breathing. Focus on the natural rhythm of your breath. If you feel like you’re breathing too fast, try to slow your breathing slightly and breathe in from a deeper place.
If you’re sad, don’t push yourself too hard. You don’t have to expect you’ll do a stellar job at work or school if you’re going through something. However, make an effort to show up and do your best. Try to schedule activities that you enjoy into your daily schedule. [12] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Avoid shunning social situations. In addition to helping you hide your sadness, getting out with friends could potentially boost your mood. Try to force yourself to attend social engagements.
Do some light exercise. Something as quick as a 10 minute walk can boost your energy. Stretch. Stretching your body when you’re feeling low energy can cause your energy to boost slightly. Find something to make you laugh. You can, for example, find a funny YouTube video online to laugh at. This can boost your mood and increase energy.
Think about when you feel the most sad during the day. Does seeing a certain person make you sad? Does going to a certain place make you sad? Are there certain noises, songs, or other external stimuli that provoke feelings of sadness? If so, try to avoid your triggers as much as possible. While it won’t eliminate sadness altogether, it can help you avoid situations that intensify your sadness.
“My allergies are flaring up and I think I need to stay in tonight. " “I’m pretty worn out and I think I need to go to bed early. I’ll see you tomorrow. " “I already have plans for the evening, but thanks for the invitation. " (If they ask what the plans are, say it’s personal. )
Apathetic Broken-hearted Disappointed Discouraged Empty Lonely Mournful Regretful Self pitying Worn out
Talk about it Take your mind off of it Pamper yourself Get some exercise Write in a journal[20] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
If you’re feeling suicidal, you can call or text 988 in the United States to get help. If you’re outside the U. S, you can visit Suicide. org to find a similar service in your country. If you’re thinking of hurting yourself, or if you have, call 9-1-1 or emergency services in your area. You should never keep suicidal feelings to yourself. Do not worry about burdening others with such thoughts. If you’re feeling suicidal, remember your friends and family members care about you. They will want to help you feel better.
Lack of energy Loss of pleasure in everyday activities Sleep problems Changes in weight Feeling hopeless Irritability or anger Self-loathing Excessive, continual, or random crying
Never be ashamed to admit you have a mental illness. Many people suffer from depression and it is nothing to be ashamed or embarrassed by. It can be nerve-racking to ask for support, but keep it simple and just ask. Say something like, “I’ve been going through a pretty serious bout of depression lately. If I need to talk, is it okay if I give you a call?”
Depression can be treated in a variety of different ways. Therapy on its own can help, but in some cases a therapist may recommend medication.
