8 Things to do when you are sad

8 Things to do when you are sad

Feeling sad can often seem like a big and overwhelming emotion. If you’re feeling sad, don’t worry – it’s perfectly normal. Happiness, sadness, anger, and fear are all part of the complex range of human feelings – and it’s important not to feel ashamed for feeling any one of them. Everyone feels sad from time to time, and it’s important to remember that there are healthy ways to cope with those feelings.

Here are 8 easy and effective things to do when your mood takes a downturn:

1. Reach out to friends and family.

feeling sad? talk to friends and family

You don’t have to go through your troubles alone.

If you’re feeling sad, try calling a friend or family member. Talking can be a great way to process your emotions, and having the social support of a loved one can be just the kind of distraction you need to help you move past the sadness.

Having someone around to talk to can make all the difference – it can provide a listening ear, comfort, and support. Don’t be afraid to reach out and talk to someone you trust. 

2. Get some exercise.

active lifestyle

It can be hard to motivate yourself when feeling down, but it can be an immensely beneficial activity.

The endorphins released during exercise can be a powerful mood enhancer, so try to get off the couch and get your blood flowing. Being physically active can help to get your endorphins going, as well as provide you with a distraction from your sadness.

A good workout can be just the thing to lift your spirits and make you feel better.

3. Practice relaxation.

8 steps to a healthier you

Relaxation techniques like deep breathing, progressive muscle relaxation, and guided imagery can help to reduce stress and anxiety. Try taking 10-15 minutes a day for a relaxation practice and see how it affects your mood.

A hot bath can also be a great way to relax after a stressful day and can be a great sauna for any emotions you are feeling. A hot bath can help you to relax, clear your head and refocus. 

4. Do something creative.


When we’re feeling down, it can be hard to summon up the motivation to do anything. But engaging in a creative activity, such as writing, painting, or dancing, can be an excellent outlet for your emotions.

Even if you don’t consider yourself to be an artist, it can still be a powerful form of self-expression and reflection.

5. Eat something healthy.

eating healthy food

Consuming healthy, nutritious food can provide your body with the fuel it needs and boost your mood. As an added bonus, eating healthy can improve your overall health.

6. Take a break from technology.

Social media can be a great way to stay connected with family and friends, but it can also be a source of stress. Take a break from your devices. Give yourself the space you need to process your emotions and clear your head.

7. Listen to music.

feeling sad? Listen to music

Music has a powerful effect on our emotions. Taking the time to listen to a song that resonates with you can help to lift your spirits.

Music can have a great calming effect by distracting your mind and providing background noise. It can be soothing or uplifting depending on the type of music you choose, so try to focus on upbeat songs or songs that make you happy.

8. Spend time in nature.

feeling sad? walk in nature

One of the best ways to feel better is to unplug, go for a walk, and spend time in nature. Studies have shown that being in the natural world can improve your mental and physical health.

Go for a walk without your phone and get absorbed in nature. It will help declutter your thoughts.

Remember that feeling sad is a normal part of life. It can be a difficult emotion to master, but by taking time to engage in some of the activities above, you can take steps toward regaining your composure.

Don’t be afraid to take care of yourself – these 8 things can help you to feel better, and to get through your difficult times with a little more ease.

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