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Depression can be debilitating and is very different from just feeling unhappy. Typically, there is a reason for sadness, such as rejection or not landing the desired job. Depression, however, is an all-encompassing feeling that may or may not have a clear cause, making it challenging to learn how to stop being sad. Unfortunately, the most common advice people with depression receive is to “pull yourself together.” Sadly, it’s not that simple, but there are helpful ways to alleviate or reduce the symptoms of depression.
1. Practice Mindfulness
People suffering from depression tend to ruminate over everything that is wrong and worry unnecessarily about all the negative possibilities that could happen in the future. This cycle of negative thinking reinforces the misery and does not help if you want to overcome depression. Mindfulness involves focusing on the present moment and is a skill that requires practice. More often than not, our minds are cluttered with thoughts, and focusing on the present moment feels unnatural to our brains.
When learning how to stop being sad, practice engaging with your senses in the present moment. Focus on touch, taste, sight, sound, and smell. Engaging your senses leaves little time for worry and grounds you in the present, where you have the space to challenge any negative thoughts that arise. You can start learning mindfulness with a simple guide or meditation.
2. Listen to Uplifting Music
I have always thought of music as food for the soul. An uplifting tune can instantly change an atmosphere and create a more positive vibe. Listening to happy, upbeat music alters brain chemistry and can improve your mood. Research has found that “results indicate that listening to music impacts the psychobiological stress system,” meaning that music has the ability to reduce stress and regulate mood. Both can help alleviate symptoms of depression.
3. Utilize Touch
Science shows that tactile therapies can help some people overcome depression, lower cortisol (the stress hormone), and increase oxytocin (the “feel-good” hormone). Therapeutic practices to consider include acupuncture, acupressure, massage, Reiki, and reflexology. Research indicates that “Massage therapy is significantly associated with attenuated depressive symptoms.” Massage can induce a near-meditative state, lowering stress levels and creating more space for relaxation, which is helpful as you learn how to stop being sad.
4. Include Omega-3 Fatty Acids in Your Diet
Research has shown that people with depression often have an imbalance of omega-6/omega-3 polyunsaturated fatty acids (PUFAs). This imbalance is thought to exacerbate low-grade inflammation in the body, which can increase symptoms of conditions like depression. A research review found that “several epidemiological studies have reported a significant inverse correlation between the intake of fatty fish and depression or bipolar disorder.”
Beyond helping with depression, omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. You can obtain omega-3s from walnuts, flaxseeds, and fatty fish such as salmon or tuna.
5. Stop Negative Self-Talk
Depressed individuals tend to view the world negatively. When things go wrong, they blame themselves, and when things go right, they attribute it to luck. Depression amplifies self-doubt and feelings of worthlessness. Monitor your negative self-talk and give yourself grace for this type of thinking by reminding yourself that your thoughts are clouded by your depression. Don’t take your thoughts seriously when you’re feeling low. Recognize the thoughts, but remember that this doesn’t mean you have to believe them.
6. Give Time to Yourself
When you want to overcome depression, accept that your mental state is not fully balanced. During depression, we tend to see the negative in everything, and it’s harder to remain balanced about what is happening around us. Remind yourself gently that you’re “tuned into the negativity channel” and try to adjust it. It can be comforting to know that you and your thoughts can be disconnected, and this type of thinking won’t last forever.
Remember that change is constant, and you won’t always feel this way. Be patient with yourself and do your best to care for yourself as you learn how to stop being sad. Eat well, get a decent amount of sleep, and allow time for healing.
7. Distract Yourself
If possible, do everything you can to distract your mind from overthinking. Your thoughts are your enemy when depression settles in. Play with a pet, go for a walk, especially in nature. Read a book if you’re able to focus, or complete a puzzle. Do anything that takes your mind off your fears and worries. Keeping busy is an effective way to overcome depression.
8. Use More Light
Seasonal Affective Disorder (SAD) is known for causing low mood during the winter months when there is less sunlight. Investing in a sunlamp—a 300-watt light bulb three feet away for 20 minutes three times a day—can help. Symptoms of SAD can include sleep problems, anxiety, depression, irritability, fatigue, apathy, and loss of libido, and light therapy can help combat depression and these other symptoms.
9. Try Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) can be extremely helpful in counteracting depression and is based on the principle that certain thought patterns can trigger health issues like depression. A counselor helps you understand your current thought patterns and identify any harmful or false ideas you may have that can trigger or worsen depression. The goal is to change the way you think to avoid these ideas and help your thought patterns become more realistic and helpful.
10. Write in a Journal
A journal can serve two purposes when you want to learn how to stop being sad. Use it to jot down your fears and worries. Sometimes, having an outlet like this can be soothing and clear your mind. Another great way to use a journal is to write down at least five things you’re grateful for each day. This forces us to think more positively and can help remind us that things are never as bad as they seem. A gratitude journal can be a powerful tool for emotional well-being.
Conclusion
Depression can feel overwhelming, but it’s important to remember that there are many strategies and tools to help you cope with and overcome its challenges. From practicing mindfulness to using cognitive behavioral therapy, taking small steps every day can help you reduce depressive symptoms and work toward emotional well-being. Remember, it’s okay to seek professional help, and above all, be kind and patient with yourself as you navigate through this difficult journey.