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13 Strategies That Help You Release Sadness

What can you do when sad thoughts are weighing you down and making it difficult for you to even get up, take care of yourself, and more so your responsibilities?

More than two decades ago, I was lying on our couch. My body was aching. I experienced extreme sadness and a feeling of emptiness. I did not want to get up. I was praying that the earth would open and swallow me, or I wish I was dead.

Sorrow is a part of life, but there are ways to build your resilience.

When I was in my most profound sorrow, I tried to hide what I felt. I suppressed my feelings, and I pretended that everything about me was ok.

The sad truth is, denying or suppressing your emotions usually backfires. Your feelings are likely to build up and cause you more heartaches and even lead to depression and other mental problems.

So, you must learn how to cope up and release your sadness effectively.

Here are some steps that you can take on your own and with others to release your sadness.

Steps to Take on Your Own:

1. Accept your feelings. You may have grown up in a family where sadness was considered a weakness or uncomfortable emotions were ignored in the hope they would go away. As an adult, you can make positive changes. Healing begins with acknowledging your feelings.

Remember that sadness is a sign that something is not in alignment with your values or what you believe. Reflect on it and correct the misalignment.

2. Allow yourself to cry. Shedding a few tears eliminates toxins and causes

hormonal shifts that lower your stress levels and strengthen your immune system. Pick a safe time and place and give yourself permission to cry. Crying is very cathartic.

3. Take deep breaths. Simple breathing exercises provide relief too. Inhaling and exhaling slowly and deeply eases physical symptoms of sadness, like tension headaches or a lump in your throat.

When I feel sad, I acknowledge how I feel, and then I release it. As I breathe out, I say, “Goodbye, Sadness,” and as I breathe in, I say, “Hello Joy/Happy.”

4. Keep a journal. Maybe writing your thoughts down will help you to process them. A journal gives you more opportunities to spot patterns and reframe your thoughts. Choose a format that works for you and try to write for at least a few minutes each day.

5. Express your creativity. Writing is just one of many options for channeling your sadness. Some studies suggest that sadness fuels creativity by encouraging self-reflection. For example, you may be inspired to draw, cook or you can doodle your sorrow away.

6. Listen to music. When you need quick and easy relief, put together a playlist of songs that lift your spirits. Dance and sing along to your favorite pop music, or Christian music (They never fail to lift my mood )

7. Work out. Exercise can be a powerful antidote for sadness and even some symptoms of more serious depression. So keep things interesting by designing a variety of routines using activities you love.

8. Practice self-care. Make regular exercise one part of your overall wellness program for dealing with sadness and stress. Remember to eat a balanced diet and aim for at least 8 hours of sleep each night.

9. Pray. Talking to someone who is higher than you and will not judge you will help you release your sadness. Plus, you will get guidance from God, too, for your next step if you listen.

Steps to Take with Others:

  1. Call a friend. Talk with your loved ones when you’re going through a significant setback or minor frustrations are piling up. Sharing your concerns helps you to put them in perspective and discover new insights. Be ready to do the same for them.

  2. Help out. Do volunteer work online or in your local community. Lend a hand to your neighbors and coworkers. The solution to your own problems may pop up when you are not focusing on them.

  3. Pet your animal friends. A large body of research confirms that interacting with animals is less stressful than talking with other humans. So you can cheer yourself up by scratching your dog’s ears or taking them for a long walk, or scratching the belly of your cat.

  4. Consider coaching or therapy. If your sadness lasts for weeks or interferes with your usual activities, you may hire a coach or a therapist. Help is available. Call a hotline or follow your doctor’s recommendations.

The most important thing when you are experiencing sadness is to be gentle and patient with yourself. Developing effective coping strategies will help you to thrive during dark times and enjoy happier days.

How do you handle your sad days? Please share.

Stress and stressful moments can contribute to our feeling blue. If you are experiencing a lot of stress right now, I invite you to schedule your complimentary one-on-one coaching session. Click the link to apply



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