I’m sad: 9 things you can do when you feel down

Several psychological strategies can alleviate our discomfort and get out of the vicious circle.

Sometimes, our mood can play tricks on us.. Even people with the most bulletproof vitality are vulnerable to the complications of everyday life.

A breakup, a job layoff, a run-in with someone we love, the loss of a loved one... these are just a few examples of the obstacles that life throws at us. It depends on several factors whether we can assume this existential setback with fortitude or, on the contrary, that sadness overwhelms us and we are plunged into a state of apathy and demotivation.

"I am sad": what can we do to abandon sadness?

One of the most frequently heard phrases in psychology and therapy offices is: "I'm sad".. Sometimes the sadness may 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 overall computation 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 complicated to detect.

• Recommended article: "The 6 differences between sadness and depression".

9 things and activities to alleviate 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. and hopelessness.

Whether you are a mental health professional or you yourself are suffering from symptoms that worry you, there are a number of things you can do to alleviate this state of mind. We are going to propose a total of nine things and activities to start overcoming the negative emotions you are feeling.

1. Read books

If you've stopped to reflect, you've probably detected that your sadness is due, at least in part, to the fact that you're dwelling too much on past mistakes and dilemmas.. This state of mind of rumination 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 this recurrent and obsessive thinking. In addition, immersing yourself in new knowledge or stories will expand your mind and get you out of the tedious rituals that can lead to bad emotions that won't go away.

2. Get physical exercise

Doing sport activates your brain and forces it to meet certain needs of our organism.. This is also linked to the discharge of neurochemicals commonly associated with activation and happiness (serotonin, adrenaline ...). This does not mean that running for half an hour will solve your feeling of being sad, but if you apply this advice and make it a daily habit, it is very likely that you will begin to see life with different eyes.

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

• To learn more, read this article by psychologist Jonathan Garcia-AllenThe 10 psychological benefits of physical exercise".

3. Get close to nature

Walking on the beach, hiking in the woods, hiking, climbing, rafting ... Any of these activities involves going into a natural environment, away from smoke, rush, cars, stress ...

Getting in touch with nature brings us back to our origins a little bit, and our brain is grateful for it and reinforces us positively.Our brain is grateful for it and reinforces us positively.

4. Surround yourself with trustworthy and optimistic people.

When you confess to a close friend or family member that you are sad, you will probably receive back certain comments that, although well-intentioned, may not help you to get out of that state. Phrases such as: "cheer up", "you have to get out of the house" or "it's not that bad", certainly do not work miracles, but make you feel more guilty.

However, there are people who have the skills of empathy, there are people who are empathetic and understanding enough to be of great help to you.. They will offer you their understanding and support for whatever you need, inviting you to explain how you feel if you want to, or to do some activity together, etc. In any case, do not forget that the only one responsible for getting out of this state of sadness is yourself. Don't delegate that responsibility to someone else... simply, if someone supports you, appreciate it and realize that you are not alone: there are people who understand you and who will do their best to help you move forward and regain your confidence.

5. Collaborate with a solidary cause

It is often said that we are happier when we lend our time to other people than when we receive these same things (gifts, attentions...). (gifts, attentions...). If you feel sad, as we have mentioned, it is likely that you are self-absorbed and see the world through glasses whose glass is fogged by the emotions that run rampant in your mind.

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

6. Eat healthy

Sometimes, sadness is linked to moments of anxiety. If you also suffer from anxiety, you will have noticed that you are either eating compulsively and in larger quantities than you used to, or you are eating little and badly because you don't feel hungry. In any case, if you notice that your body weight or your height changes suddenly in a matter of a few weeks, you have to take action because food is a very important factor for your mental health.

Eating well will help your body to properly assimilate the nutrients necessary for you to be in good physical shape.. And this also means that your brain and psychological health will be reinforced. Go to a dietician if you think he/she 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 feelings of overwhelm. To relieve these negative feelings, 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 RegaderWhat 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 badly, drinking sugary soft drinks or fast food... Shese habits are harmful to your overall health and can cause problems that, sooner or later, have repercussions 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 our shoulders, it can be very complicated 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 the discomfort, as well as help you better understand the origin of the problem so that you yourself can reinterpret it and stop feeling guilty.