Everyone feels sad sometimes, but if it’s persistent and unwavering, you have to do something about it.
Sure, you might not have much motivation to change when you’re at your lowest, but if you want to feel better (and you deserve to), try to muster all the energy you have into trying a few of these things. It won’t be long before your mood lifts, and you realise you’re finally closer to happy than you are sad.
1. Get up and move around.
I know it’s tempting to cocoon yourself on the sofa all day, but that’s not going to help you. A bit of movement can get those feel-good endorphins going and make you feel so much better. You don’t need to run a marathon; even a short walk can make a difference. Getting your blood flowing can boost your energy and lift your spirits, so put on some trainers and get moving.
2. Reach out to someone you trust.
Keeping everything bottled up isn’t helping. Talking to a friend or family member can provide relief and perspective, and it reminds you that you don’t have to face everything alone. Sharing how you feel can lighten the load, so make that call or send that message; connection matters.
3. Spend some time outside.
Fresh air and natural light can do wonders for your mood, while being cooped up indoors might be adding to your sadness. Step outside, even if it’s just for a few minutes. Nature has a calming effect that can help clear your mind. Don’t underestimate the impact of a simple change of scenery.
4. Do something nice for someone else.
Helping other people can shift your focus away from your own troubles, and sometimes, that’s exactly what you need. A small act of kindness can make you feel more connected and give you a sense of purpose. It doesn’t have to be grand; even a simple gesture counts. Making someone else’s day a bit brighter can brighten yours too.
5. Limit your time on social media.
Constant scrolling might be dragging you down, especially since comparing your life to the people you follow online isn’t realistic or helpful. Take a break from social media and see how you feel. Use that time to do something more fulfilling. Disconnecting can help you reconnect with what’s important.
6. Try something new.
Breaking out of your routine can invigorate your mind, and learning a new skill or hobby can provide a sense of accomplishment. It doesn’t have to be complicated; even trying a new recipe counts. Stepping out of your comfort zone can pique your interest and make you feel so much happier.
7. Write down your thoughts.
Getting your feelings out on paper can be therapeutic, especially since journaling helps you process feelings and understand what’s bothering you. It doesn’t need to be perfect or profound. Just write whatever comes to mind. You’d be surprised at how much clarity and relief you might get from it.
8. Listen to music that makes you feel good.
Music has a powerful effect on mood, so choose songs that make you feel good or bring back positive memories. Avoid songs or albums that might deepen your sadness, and instead the tracks you pick lift your spirits and change your emotional state. Sometimes, a good song is all you need.
9. Set a small, achievable goal.
Accomplishing something, no matter how minor, can boost your confidence, so make sure you choose a task you can complete today. It could be as simple as tidying up a room or completing a chore you’ve been avoiding. Achieving goals gives a sense of progress and control.
10. Practise gratitude.
Focusing on what you’re thankful for can shift your perspective. Take a moment to acknowledge the good things in your life by writing them down or even just reflecting on them. Gratitude can counteract negative feelings and promote a more positive outlook.
11. Get enough sleep.
Lack of rest can amplify feelings of sadness, so make sure you prioritise getting a good night’s sleep to help regulate your mood. Establish a regular sleep schedule and create a calming bedtime routine. Rest is important for mental health, big time.
12. Eat something nutritious.
What you eat affects how you feel, so try to have a balanced meal instead of junk food once in a while. Nutrient-rich foods can improve your energy and mood, and taking care of your body helps support your emotional health. You know all this, I’m sure, but a reminder is always helpful.
13. Declutter your space.
A messy environment can contribute to a cluttered mind. To clean things up, spend some time organising your surroundings. Clearing physical clutter can reduce stress and create a more peaceful atmosphere, and a tidy space can help you feel more at ease.
14. Laugh, even if you don’t feel like it.
Laughter can be a powerful mood booster. Watch a comedy, read something funny, or recall a funny memory that always puts a smile on your face. Even forced laughter can trigger positive physiological responses. Give yourself permission to find something amusing.
15. Consider attending therapy or counselling if you’re really struggling.
If your sadness persists, think about reaching out to a mental health professional. There’s no shame in asking for support when you need it. Talking to a counsellor or therapist can provide guidance and coping strategies. It could make a much-needed difference in your life.
