Everyone experiences sadness at some point in their life.It is hard to find the silver lining when we are sad or going through a rough time.If you work to accept and explore your sadness, change your thinking patterns, and take active steps to cultivate happiness, you can become happier.
Step 1: Find the source of your sadness.
Take a moment to reflect on the recent events in your life.After a break-up, losing a job, or failing a test, sadness is common.If you have been stuck in a boring routine, you may be feeling sad.For most people, sadness lasts for 6 months after the event that triggered it.If your sadness occurs nearly every day and is accompanied by feelings of hopelessness or worthlessness, fatigue, lack of interest in activities you once enjoyed, difficulty focusing, and/or suicidal thoughts, you may be experiencing clinical depression.If you experience any of the more significant symptoms, you should get in touch with a doctor or mental health professional.
Step 2: Accept that you are sad.
Denying of sadness is not a realistic approach to feeling happy.A normal experience of life is sadness.It can be damaging to put pressure on yourself to be positive all the time.Problems later in life can be caused by ignoring or denying your sadness.
Step 3: Talk to other people about your sadness.
Sharing your sadness with others may give you some comfort.It is important to have healthy connections and relationships with others in order to feel happier in life.If you don't know who to talk to, consider friends, your spouse, a counselor, siblings or other relatives, as well as people who have shared similar experiences.Try to keep the focus on yourself, rather than blaming the other person, if you are not sure how to share your feelings or are uncomfortable."I feel sad when you don't spend time with me" versus "You never have time for me anymore!"
Step 4: Practice gratitude.
This may not be easy or feel natural at first, because we tend to feel grateful for good things that happen to us, not necessarily sad things.It is possible to build resilience and cope with difficult times in the future by regularly expressing gratitude.If you remember past times in your life that were difficult, think about how you made it through, and ask yourself if you have changed or become stronger because of those struggles, there are some ways to practice gratitude.You can acknowledge what you have by writing down concrete things you are grateful for.You can help other people in need by volunteering.It can give you a sense of appreciation for what you have.
Step 5: You should think about happiness differently.
It is not possible to be happy from objects or experiences.A healthy sense of well-being, contentment with the ups and downs of life, and healthy relationships with others are how happiness is created.It may take years to achieve and may require being vulnerable to working through your emotions, changing your habits, and pushing yourself to be open.In American culture, we are told to delay happiness until we achieve our goals.It is possible to think of happiness and well-being as something you should invest in now, rather than later.
Step 6: Negative thinking patterns should be challenged.
Negative thoughts such as "nothing will get better" and "I'll call you names" can be triggered by sadness during rough times.These thoughts will keep you sad.Common types of negative thoughts can be identified.All-or-nothing thinking happens when you only see things in black-and-white.One sad event can make you feel defeated.Mental filters happen when you focus on the negative details of an event.You should keep a record of your thoughts.At the end of the day, you can either write them down in a daily journal or keep a record of them on paper.Try to think of times and examples where your negative thoughts were not true after you have written them down.
Step 7: Take care of yourself.
You will need a healthy body and mind to feel happy.Regular exercise is one of the ways you can look after your body.Exercise releases chemicals in your brain that make you feel better.Exercise can distract you from your sadness.Reducing alcohol consumption can be accomplished by eating healthy foods.It is tempting to numb feelings of sadness with comfort foods or alcohol, but these ways can make you feel worse.It takes at least 8 hours of sleep per night.Mood and relationship problems, poor work productivity, and increased health problems can be caused by less than this.
Step 8: Set your own goals.
It is possible to give back a sense of control, purpose, and hope by planning for the future and setting goals.You should keep a journal of your goals for the next few days, months, and years.Write down goals that are simple, meaningful and realistic.
Step 9: You have the power to express yourself creatively.
Think about cooking, coloring, drawing, gardening, or playing an instrument.You can explore more about yourself, feel more self-assured, and form relationships with other people through these activities.You don't have to be a genius to feel the happiness boost creativity will give you.Think back to what you enjoyed as a child or young adult.
Step 10: Take a break.
It is possible to become more aware of your thoughts and feelings without judging them.With regular practice, meditation may help shift the brain towards focusing more on positive feelings.If you don't know how to meditate, the first thing you should do is choose a quiet space where you can sit and not be disturbed.You can sit in a chair or on the floor.If you are new to meditation, it is best to start with five to ten minutes.As you meditate, focus on your breath and body sensations.Your mind might start to wander.If you're having difficulty meditating on your own, you can find guided meditations online.
Step 11: Take a break with something fun.
Sometimes just distraction can be helpful if you are feeling sad.You can find fun things to do, such as watching a funny movie, listening to your favorite music, or dancing.