Method 1: Dealing with Sad Emotions
1. Cry a lot. Some studies have shown that crying helps the release of endorphins in the body, which is a substance that can improve mood. Crying also activates the parasympathetic nervous system in the body to slow down the bad feelings brought on by stress and injury. Several studies have shown that crying is an effective relief mechanism in the body to transmit one's pain to the external environment. At the same time, when others see you crying, they naturally give you more care.
William? Frey believes that crying flushes out toxins from the body, and this idea has been widely disseminated in the major media. Although the amount of toxins brought out by crying is very limited, almost insignificant, and most of the tears are reabsorbed back into the nasal passages, perhaps there is some truth to this theory.
Another study suggests that your emotional relief after crying depends on whether your cultural environment approves of crying. If everyone (or your family) thinks crying is a shameful behavior, then it may not help much to relieve your pain.
If you don't want to cry out, then don't force yourself to do so. Although everyone says that you will feel better after a big cry, if crying is treated as a task rather than a natural expression of your emotions, then it will not be conducive to the relief of your sad feelings.
2. Exercise. Many studies have shown that exercise allows the body to produce endorphins and a number of other mood-enhancing substances. One study involved a group of participants in a regular exercise program for 10 weeks and found that those who exercised were more energetic, had a more positive attitude, and were more peaceful than those who did not exercise. Additionally, exercise brings more benefits to people who are emotionally drained. Exercise also helps to focus your attention, thus diverting your attention from sad events.
You don't need to run a marathon or spend a lot of time in the gym; just easy exercise, such as gardening and walking, will bring you beneficial results.
3. Smile more. Many studies have shown that smiling, even when you're sad, can help you relieve bad feelings. Smiling from the heart, or at least smiling that mobilizes the eye and mouth muscles, has the most positive effect. So, when feeling sad, make an effort to make yourself smile. Even if you don't feel like smiling or laughing at first, it will at least give you a positive attitude. Research also shows that people who are already unhappy will become even more unhappy if they still frown.
4. Listen to music. Music can help soothe and relax you. It's also important to choose the type of music you listen to. Listening to classic music that is "beautiful and slightly sad" can help you heal. But while listening to music, don't think about the sad situations that happened to you. Otherwise, it will only make you feel worse. Pick music that you find beautiful to listen to that will best ease your sadness.
If you're feeling overwhelmed by sadness, listen to a list of the world's most relaxing music, recommended by the British Association for Acoustic Therapy. The list includes songs by Enya, Airstream, Marconi Union, and Coldplay.
5. Take a hot bath. Studies have shown that warmth brings comfort. Therefore, taking a hot bath can help you relax and thus relieve your sadness.
Method 2: Get rid of sad emotions
1, accept your negative emotions. Sadness is a normal emotion. Some studies have shown that complex and negative emotions are not good for health, and those who are not willing to accept or suppress their negative emotions will make the situation worse. Accept your emotions without judgment. Don't think, "What do I have to be sad about?" Instead, be open to your sad emotions; acceptance helps you deal with them better.
2. Distract yourself. Studies have shown that constantly reliving your sad feelings can hinder the process of getting rid of your painful emotions. Therefore, diverting your attention to other matters will help you recover as quickly as possible. Do things you enjoy. Even if you don't want to do it at first, doing things you enjoy will get you out of pain. For example, go for a walk, take an art class, develop a new hobby, play the guitar - just try anything that interests you.
Socialize more with friends. Socializing with people you like helps your brain produce an oxytocin that can relieve stress. Try inviting a friend to watch a movie, have coffee, or go on a blind date. Studies show that socializing helps reduce depressive symptoms and ease sadness.
3. Train to concentrate. After you accept the established facts within you and stop subjectively making repeated judgments, you can begin to focus your attention on other things. Studies have shown that concentrating can change the brain's response to sadness and speed up recovery. Concentration can help you focus on the present moment instead of repeatedly recalling sad events.
4. Try meditation. A common method of concentrating is meditation. Studies have shown that concentration meditation can reduce the brain's response to negative emotional stimuli. Concentration meditation can also reduce symptoms of depression and stress.
Concentration meditation usually takes about 15 minutes. Find a quiet, comfortable place to sit cross-legged in a chair or on the floor and change into loose-fitting clothes.
Focus on your breathing. This can be focused on the rise and fall of your chest as you breathe, or on the sensation created when air passes through your nose.
Gently draw air into your nasal passages to reach your lungs, with your abdominal cavity relaxing and increasing in size as you do so. Then gently exhale through your mouth.
Continue to breathe, focusing your attention a little wider. Slowly notice your sensations, such as the feel of your skin touching the clothes on your body, the feel of your heartbeat, and so on.
Accept these sensations without judgment. If you feel yourself slowly starting to get distracted, then revert back to just focusing on your breathing to begin with.
5. Start practicing yoga or Tai Chi. Studies have proven that practicing yoga and tai chi helps to slow down stress, reduce physical and mental pain, and improve your mood. Because these two exercises will allow you to focus on "self-awareness". If you can attend a yoga or tai chi class and practice with others, you will get better results than if you learn alone.
Method 3: Coping with grief over loss
1. Understand the cause of grief. When you lose someone or something, you will experience sadness. However, everyone copes with grief from loss in different ways, but grief is a normal human reaction to loss. Losses are usually categorized as follows: Loss of a beloved person, such as a friend, relative, or lover
Learning that a beloved person is seriously ill
Loss of a relationship
Loss of one's pets
Moving or leaving one's hometown
Loss of one's job or bankruptcy of one's company
Loss of a monumental or important item
Physical disability
2. Understand some common reactions to grief. Everyone manifests grief differently, and there is no one right or wrong manifestation. Typically, grief manifests itself in these ways: disbelief. Loss is hard to accept, so the moment it happens you reject it, "This can't be happening" or "This won't happen to me."
Confusion. The pain of loss makes you unable to concentrate for a while, and you may become somewhat forgetful or even incoherent.
Numbness. At first, you may become numb, which is a self-protection mechanism of the brain to prevent you from being overstimulated.
Anxiety. When the loss is sudden, you're likely to feel nervous, anxious, and worried.
Relief. People who feel this way are usually accompanied by a sense of shame, but it's also a natural reaction. You might feel relieved to break up with a conflicted lover, and you might feel relieved when an illness suddenly disappears. So don't let yourself beat yourself up for feeling relieved after a loss.
Physical reactions. When grief strikes, your body will react in a series of ways, such as difficulty breathing, splitting headache, nausea and vomiting, weakness in the limbs, and exhaustion. You may lose sleep, but you can also drift off to sleep.
3. Don't judge your feelings. People who have lost an object or a pet may feel sad and condemn themselves for "not being sad over something so trivial". But accept your own natural emotions. There is no "should" or "shouldn't", and it's only natural to grieve the loss of something important to you. Several studies have confirmed that the death of a beloved pet can be as traumatic as the loss of a family member.
The American Society for the Prevention of Cruelty to Animals (ASPCA) has a "Pet Loss Hotline," which can provide you with counseling on such issues as when to euthanize a very sick pet, how to cope with grief over the loss of a pet, and how to love a new pet. Their number is 1-877-GRIEF-10.
4. Understand the stages that grief goes through. Almost everyone goes through the five stages of grief: denial, anger, negotiation, despair, and acceptance. But not everyone goes through all five stages in that order. For many people, the grieving process is an alternation of these five feelings, which then diminish until they disappear. These five feelings are not necessary to go through, and you don't have to consciously remind yourself of what stage you're supposed to be getting to now. Just recognize the feeling when it arises and respond to it in a reasonable manner. Don't blame yourself for experiencing a different stage than what the book says.
The five stages may not be independently separated either. You may feel the feelings of several stages all mixed together, and several stages you don't experience. No one person experiences a standard stage of grief, and each person will have particular feelings and reactions.
5. Recognize feelings of denial. Denial is often the first reaction when faced with loss, and the outward sign of denial is bewilderment. At the same time, there may be thoughts such as "this isn't true", "I can't cope with this", and "I feel fine". During the denial stage people tend to hope that it's all "just a dream".
But please don't interpret feelings of bewilderment or shock as "indifference". Denial is the brain's natural protection mechanism against the damage that can be caused by drastic changes and overwhelming emotions. The person you lost may have been someone you loved dearly, but in that moment you acted blankly.
6. Recognize the feeling of anger. Anger is a natural reaction when coping with loss. It's a time when feelings of "this isn't fair" or "why is this happening to me?" may run through your head. Feelings of "It's not fair" or "Why did this happen to me?" may come to mind, and you may pass the blame on to others. At this point, an aspect of your life is out of control and you naturally explode with anger. This feeling is also a bit like when you are hurt and you naturally fight back. When you are angry, you can seek the enlightenment of a counselor or a counseling group; it can be a little difficult to do it alone. So talking to someone who won't be affected by your anger can help you get through it.
7. Recognize feelings of negotiation. When faced with loss, some people experience feelings of negotiation. For example, you may think, "If only I had done what I did, this wouldn't have happened. At this point, you may feel remorse, or you may fantasize about what a beautiful scene would have been if you had turned back the clock. When going through this stage, it is also advisable to seek help from others, such as a professional counselor or a counseling group, to get rid of your remorse.
8. Recognize feelings of despair. Despair is one of the most common reactions when faced with loss. It may last for a long time or it may disappear in a short time. It is best to seek the help of a professional counselor when going through this stage. Otherwise, it may evolve into a more serious illness such as depression. Common symptoms of despair include: fatigue
dreaming and waking up easily
remorse, helplessness, and a sense of worthlessness
fear and sadness
reluctance to socialize with others
headaches, cramps, muscle aches, and other physical pains
loss of interest in what used to be of interest
change in temperament (more prone to manic episodes, etc.)
Loss of appetite
Suicidal thoughts
The truth is that it can be difficult to distinguish between sad moods and morbid depression. A sad person may have all of the symptoms listed above, but if suicidal thoughts occur, or if you set out to arrange a suicide plan, you are often depressed. It is important to seek medical attention as soon as you experience suicidal thoughts.
9. Seek help from family and friends. Pouring out your inner depression to those close to you can help ease your sorrow.
10, Give yourself time to digest. It may take a longer period of time for you to come out of your sadness. Give yourself enough patience and time to gradually enter the last stage of grief, "acceptance".
Method 4: Coping with depression
1. Depression is not simply a low mood. It requires specialized medical treatment and usually does not heal itself. And sad mood is a normal emotion that can be a reaction to loss or triggered by bad experiences or uncomfortable feelings. Grief emotions can resolve on their own over time, or they can recur over and over again. But sad moods often have a triggering source, such as an experience or an event.
Depression is more serious than the sad mood and can be so severe that it affects your work and life. It doesn't "fix itself" over time. Without treatment, the symptoms do not lessen, but only persist. In addition, depression is not necessarily triggered by a particular experience or event.
2. Know what the symptoms of depression are. Each patient with depression exhibits different symptoms, and some patients will only exhibit a few clinical symptoms of depression. Depressive symptoms can interfere with the patient's daily activities and can lead to physical and mental distress or dysfunction. If you have more than five of the following symptoms, then you may be suffering from depression: Sleep disorders
Eating disorders
Inability to concentrate, "feeling mentally disorganized"
Exhaustion
Intolerance of hobbies you've always been interested in
Irritability, fidgetiness
Weight loss or gain
Disappointment, despair, feelings of worthlessness
Pain in the body, headaches, cramps, and other pains with no clear cause
3. Understand the causes of depression. There are many causes of the disorder and no uniform conclusion has been reached so far. Trauma early in life may lay the groundwork for subsequent depression because it changes the way you see things and the way your brain processes stress and fear. Some studies have also suggested that depression may be genetically linked. In addition, major life traumas such as the sudden death of a loved one, marital changes, and other events also contribute to depression. The pathology of depression is complex. It has been proposed that it may be caused by abnormalities in brain transmitters (e.g., 5-hydroxytryptamine, dopamine, etc.). Medication facilitates the restoration of these substances to normal levels, thereby reducing symptoms.
Alcohol and drug abuse are also important causes of depression.
Studies have shown that homosexual and bisexual people are more likely to suffer from depression than normal heterosexual people. The reason may be that these populations are not generally recognized by society and lack social support.
4. Consult a doctor. If you have shown symptoms of depression that affect your daily life, you may want to consult a professional doctor. He/she will recommend that you take medications that restore hormones in your brain to normal levels and help you improve your mood. Be sure to describe your illness honestly to your doctor. Because there are many types of medications for depression, only when your doctor has a clear understanding of your symptoms can he/she give you the right medication.
But each person reacts differently to medications. You may need to try a variety of medications before you find the right one for you under your doctor's supervision. If you don't feel that it's working after taking it for a while, talk to your doctor.
Make sure you take your medication as prescribed by your doctor, and don't stop taking it without authorization, or it may make your condition worse.
If you have not been able to take the right medication, it is advisable to consult a psychiatrist. Psychiatrists have psychological expertise and also see common conditions. A psychiatrist can help you find the right medication.
5. Seek help from a professional psychiatrist. Depression has many causes, so it's best to get help from a professional psychiatrist. They can help you understand the condition and guide you through treatment. In addition to advising you to take medication, they will also give you psychological counseling, and the combination of the two methods will help you recover faster. There are two paradoxes in the treatment of depression. One is that "you can get rid of it by lifting your spirits" and the other is that seeking help is a sign of weakness. Both of these statements are incorrect. Seeking help is a sign of strength, because you dare to muster the courage to get better.
There are also many types of psychiatrists, such as psychiatrists and psychiatric nurses, who are licensed to prescribe and administer certain psychotherapies.
Psychologists are people who have a doctorate in psychology (clinical psychology, educational psychology, or counseling psychology) and have specialized and systematic knowledge in heart therapies. Fees are second only to psychiatrists.
Licensed clinical social workers are people with a master's degree in sociology who can also administer certain psychological therapies, and can also help you find other related therapeutic services in your local community. However, licensed clinical social workers usually work in small community clinics or school health centers.
Licensed marriage and family therapists specialize in working with families and couples. Some of them can administer psychotherapy alone, and some cannot.
Licensed counseling specialists are people with a master's degree in counseling who can't administer psychotherapy alone, but only under the guidance of a supervisor. And they usually work in small clinics in the community.
6. Contact your insurance company. If you live in the U.S., check with your health insurance company to find out what counseling services are available to you locally, depending on the type of insurance you have. Some insurance companies will reimburse you for all counseling services recommended by your family doctor, but some will only reimburse you for counseling services provided by specific agencies.
7. Reach out and talk to your family and friends. A common symptom of depression is diminished social functioning. If you take the initiative to engage with those close to you, their love and support will help you recover. At first, you may not be willing to meet and socialize with others. So you need to encourage yourself and remind yourself that isolation will only make you worse.
8. Eat well. Improving your diet won't "cure" your depression, but it can make a difference. Consume more complex carbohydrates. For example, whole grains, brown rice, soybeans, lentils, etc., are good complex carbohydrates. These foods will give you a longer-lasting feeling of fullness and effectively lower your blood sugar levels.
Don't consume sugar and simple carbohydrates. Eating these foods will make you feel "high" in the short term, but in the long term it will only make depression worse.
Eat more fruits and vegetables. Fruits and vegetables are rich in vitamin C and beta-carotene, which are antioxidants that help remove harmful free radicals from the body. Therefore, try to include different vegetables and fruits with each meal.
Consume adequate protein. Several studies have shown that consuming more protein can help improve your alertness, as well as your mood.
Complement your intake of omega-3 fatty acids. Many nuts, oils such as flaxseed and soybean oils, and dark green leafy vegetables contain omega-3 fatty acids. In addition, fatty fish such as tuna, salmon and sardines contain omega-3 fatty acids. Some studies have shown that regular consumption of fatty fish helps in the prevention of depression.
9, improve the quality of sleep. Depression can affect the quality of your sleep. Try going to bed at a regular time, watching less TV before bed, developing healthy sleep habits, and making sure you get eight hours of sleep each night. Patients who struggle with chronic insomnia are more likely to develop depression.
People with sleep apnea syndrome, which affects the quality of sleep because of apnea during sleep, are also more likely to suffer from depression.
10, do exercise. If you already suffer from depression, you may not want to go out and do exercise. But research shows that exercise can help improve your mood. Encouraging yourself to participate in at least 30 minutes of moderate-intensity exercise every day, or doing strength training twice a week, can also help. Some studies have shown that people who exercise regularly are less likely to suffer from depression.
Overweight people are also more likely to suffer from depression. But the scientists' research does not confirm this conclusion, except to say that exercise helps improve obesity and depression.
Method 5: Coping with Seasonal Affective Disorder
1. Understand the symptoms of seasonal affective disorder. Seasonal affective disorder is a depressive symptom that stems from a biochemical imbalance in the body caused by seasonal changes. People who usually live in higher latitudes experience changes in substances in their bodies due to the shorter hours of light in the fall and winter months, which in turn leads to symptoms similar to depression. Symptoms of seasonal affective disorder include fatigue and weakness
inability to concentrate
increased appetite
a preference for solitude and a reluctance to socialize
dreaminess, wakefulness and lethargy
Seasonal affective disorder affects adolescents and young adults between the ages of 18 and 30.
People with Seasonal Affective Disorder unconsciously consume more sugar than usual and gain weight.
2. Seek treatment from a specialist. Treatment for seasonal affective disorder is much like treatment for depression, and is usually cured with medication and psychotherapy.
3. Try light therapy. Light therapy helps get your biological clock back to normal. You can buy light therapy equipment in stores or online, and this light therapy equipment should have a light level of 10,000 lux. Before you buy it, ask the seller if this light therapy lamp is specifically designed to treat seasonal affective disorder. Some light therapy lamps are used to treat skin disorders, and those kinds of lamps release more UV rays that are harmful to the eyes.
Light therapy is generally safe. But for people with bipolar disorder, consult your doctor before using light therapy.
Use light therapy with caution if you have pre-existing lupus, skin cancer, or eye disease, which may cause side effects.
4. Get more sunshine. Getting more sunshine can help improve your mood. Open your curtains and blinds and go outdoors more often.
5, Make the room brighter. Painting the walls with light colors reflects more natural light and makes the room a little brighter. In addition, decorating your house with cheerful, bright colors can help improve your mood.
6. Enjoy winter. Look at the beautiful side of winter. If you have a fireplace at home, you may want to roast in front of it, make some preserves, and drink hot cocoa (in moderation, of course).
7. Exercise. Just as exercise relieves depression's, exercise can reduce the symptoms of seasonal affective disorder. If you live in an area with long winters, take part in some winter sports, such as ice skating, snowshoe hiking and so on.
8. Consider using natural remedies. However, you must consult your doctor before using them, or they may conflict with the medications you are taking or produce side effects. Try melatonin to improve sleep. If Seasonal Affective Disorder affects melatonin levels in the body, which in turn leads to disturbed sleep, you can take melatonin supplements to improve your sleep.
Use cross leaf forsythia. Studies have shown that cross leaf forsythia helps relieve mild symptoms of depression. However, crossleaf forsythia can affect the effectiveness of other medications, such as birth control pills and medications for heart disease and cancer. However, forsythia should not be taken with other antidepressants such as pentazocine reuptake inhibitors (a new class of antidepressant drugs) and tricyclic antidepressants. Otherwise, it will lead to serotonin syndrome. Therefore, do not start taking Onyx without authorization and always consult your doctor beforehand.
9. Go on vacation to a warm place. If you live in a place where the winter light time is very short, you may want to choose to go to a sunny place for vacation. For example, the Caribbean coast and the southwestern United States even in winter, there is also very much sunshine.
Tips Getting mentally relaxed and doing things you enjoy is a great way to get rid of your bad mood.
Help others. Often times, you will feel joy when you lend a helping hand to others. Giving is a source of joy.
If you are religious, how about learning some of the ways to ease your grief within your religion.
Keep positive, release stress, and don't take the bull by the horns. Forgive yourself for "giving more and taking less," which will make you happier.
WarningIf you are taking antidepressants as prescribed by your doctor, don't stop or change your medication. Consult your doctor before having such thoughts or it could lead to serious consequences such as suicide.
If your sadness has gotten so bad that you want to hurt yourself or others, or have suicidal thoughts, then seek medical attention immediately. You can also call the year-round China Psychological Crisis and Suicide Intervention Center helpline at 800-810-1117, and the emergency help line at 110.