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35 Pretty Simple Things to Do When You’re Sad – Self Care Tips for Mental Health

Pretty Simple Things to Do When You’re Sad. Do you have a bad mood? From time to time, everyone feels unhappy and lonely. It’s just how we react to feelings of sadness helplessness, disappointment, grief, and despair. The main issue is that sadness may be extremely depressing. It might grow so bad at times that it seems to empty you of all your joy in life. This, however, does not have to be the case!

Many of us are raised to believe that we have significantly less control over how we feel. The truth is that we can effectively overcome feelings of sadness if we have the correct strategies. Even better, we can utilize these strategies to prevent ourselves from becoming depressed in the future.

Fortunately, we are all capable of routing out melancholy and replacing it with joy. The next sections will discuss effective things to do when you’re sad. It will assist you in reactivating your latent capacity to feel considerably better. It’s not going to be a good day every day. We aren’t going to be joyful every day.

Life simply throws us into a slew of challenging situations that can bring us down. Sadness is the most likely outcome when we are unable to achieve our goals, endure a painful defeat,  or struggle to go on with our lives. However, over time, the accumulation of grief can have a significant impact on our lives. When we are unable to overcome our sentiments of despair, each day becomes a difficult battle. Life will appear to be a futile burden.

Clive Barker says “Any fool can be content.” It takes a man with a true heart to create beauty from the things that make us cry.” Fortunately, we have everything we need to turn things around. It is, nevertheless, our job to do so. No one else will be able to help us. We must take proactive steps to overcome our sadness. We must also actively work to overcome a poor mood.

If you’re suffering from the blues and can’t seem to shake off your feelings of sadness, read on. This article will give you basic but really efficient methods for overcoming sadness. Look no further if you’re wondering what to do when you’re sad. Some of these effective tactics are designed to help you instantly improve your mood, while others are designed to help you maintain a healthy level of happiness over time.

Wherever possible, scientific data supporting the efficacy of these methods is presented. When next you’re upset and sad, look no further because these are 35 things you may do to make yourself feel better. I hope the following list may assist you in feeling significantly better in a short period of time. Stop stating, “I’m unhappy,” and start taking action instead. Transform your melancholy into joy and happiness. Here’s how to do it:

Pretty Simple Things to Do When You’re Sad

1. Gratitude should be practised.

When you’re upset, you tend to concentrate on the unpleasant aspects of your life. Sadness, on the other hand, causes you to reflect on all that is wrong in your life. It will also cause you to overthink all of your current concerns. As a result, breaking out from this downward spiral is quite vital.

Cultivating gratitude can bring about a refreshing transformation. It not only assists you in refocusing your attention on the more positive areas of your life, but it also serves as a powerful reminder that things aren’t all awful. Gratitude assists you in efficiently shifting your entire frame of view to a far more positive one. Gratitude also aids in the profound broadening of one’s vision. With a wider perspective, you can rediscover all the wonders, delights, and amazing aspects of your existence.


Gratitude has a profound impact on your life, as evidenced by several scientific studies. In reality, the benefits of thankfulness practice are nearly limitless. For example, one study discovered that expressing appreciation has a favorable impact on one’s subjective well-being. This means that the researchers discovered that thinking gratefully can boost your overall attitude. Another study discovered that having a grateful attitude can improve your psychological well-being. Surprisingly, empirical evidence reveals that thankfulness can help people feel less stressed and depressed.


A grateful attitude is especially important when you’re depressed. Even more so, in times of extreme adversity, you might benefit the most from a grateful attitude. In these moments, gratitude has the potential to heal and empower you. When you’re facing depressing times of despair, it’ll provide you hope and encouragement.


Gratitude can make you feel better by allowing you to experience more good emotions. So, anytime you’re faced with sadness, don’t dwell on it. Redirect your attention to the positive things of your life instead. For example, you may keep a thankfulness journal in which you record everything you’re thankful for. This is an excellent place to begin. You can also refer back to your journal anytime things get tough. It will provide clarity, concentration, and hope to your life, especially in these circumstances.


2. Upbeat music should be played.

Music is an excellent approach to instantly lift one’s spirits. In a few of seconds, an uplifting song can boost your overall mood. Music has the ability to instantaneously elevate one’s mood and create a completely different ambiance. It also gives off a good atmosphere by generating positive emotions in you.


The fact that music changes the chemistry of your brain is one of the reasons why it is so powerful. Music has a positive effect on your autonomic nervous system, which modifies your feelings and emotions. But don’t take it from me. Upbeat music has a good effect on your general well-being, according to University of Missouri researchers. According to the findings of their study, listening to happy music can be an effective technique for increasing happiness. They also mentioned that the positive effects of upbeat and pleasant music could be amplified by consciously attempting to be happier while listening. These findings show that listening to upbeat music might help you overcome emotions of despair, especially if you make it a goal to be cheerful.


3. Awareness is a technique for meditating and practicing mindfulness.

Meditation has numerous advantages. Yes, it will take some time and work until you master proper concentration. The first effort, though, is definitely worth it. This is particularly true because the learning curve allows for rapid advancement. If you begin to practice mindfulness or meditation, you will witness immediate improvements.


Unfortunately, many individuals dismiss mindfulness and meditation as spiritual foolishness. These people completely overlook the fact that meditation is merely a technique for mind training. It’s entirely up to you how you use this tool. Meditation has been practiced for thousands, if not millions, of years. It has been utilized by a diverse group of people from various (religious and non-religious) backgrounds. It can be used as part of a spiritual routine, although it isn’t required.


Meditation, especially in these hurried modern times, can be quite beneficial. Meditation has so many potential benefits that it has been the subject of a lot of scientific investigation. A short search of (a huge scientific database) yields almost 14,000 scientific studies on the subject of meditation. Regardless of the scale of the research, one thing is certain: meditation increases happiness. Meditation has been discovered to have a good effect on brain function, which can lead to an increase in happy feelings, according to researchers. These findings are backed up by study from the University of North Carolina, which found that meditation can help people feel better by inducing pleasant feelings and thereby reducing sickness symptoms. Meditation, according to more studies, helps people feel less depressed.


While meditation is not a quick remedy, the long-term advantages can have a significant impact on your life. Regular meditation will undoubtedly assist you in overcoming regular emotions of sadness. It will assist you in becoming a more happy person as a result of this. It can even influence positive genetic changes, such as changing your genetic expression.


4. Make contact with someone.

The majority of people tend to keep their emotions to themselves. They are afraid that others would judge them for their flaws. As a result, they avoid discussing their emotions. It’s vital to remember, however, that you’re not alone in your despair. That’s a crucial realization to grasp. One of the simplest methods to get your problems off your chest is to reach out and chat to a nice and loving individual.


Regrettably, many of us overlook this alternative. We acquire a false sensation of connectivity, especially in these days of rapid advancement of “social” networks. We have hundreds of acquaintances in our social circles, yet none of them provide us with fulfillment, contentment, or happiness. While these social networks satisfy the basic human urge to connect with others, they do not deliver the same benefits as real-world connections. Another issue is that we are less likely to reach out to others in the physical world when we are sad because of our illusory sense of connectedness.


Surprisingly, scientific research has discovered that the more time spent on Facebook, the less pleased you are. The researchers also found that the more frequently their respondents utilized Facebook, the lower their overall life satisfaction became.


This brings us to the following point:


5. Make it a habit to unplug from electronics on a regular basis.

Over the last two decades, an ever-increasing number of technology devices have entered our lives. It all started with pagers and cell phones, and it’s far from over with virtual reality headsets and wearables. As a result, we all spend an increasing amount of time on our electronic devices. However, the majority of us are completely unaware of the negative consequences. If your happiness and well-being are important to you, it could be a good idea to unplug more frequently. This is why:


The negative consequences of technology are numerous. Increased mobile phone usage, for example, has been linked to depression symptoms and sleep difficulties, according to one study. The researchers came to the conclusion that frequent usage of mobile phones is a risk factor for mental health. Constant screen usage not only disrupts our sleep, but it also increases our stress levels. This is due to the fact that it hinders the human brain from ever attaining a sufficient level of relaxation during the day. Even when we’re doing something fun on our phones, like playing a game, texting, or watching a video clip. Without these devices, there would be natural periods of idleness and leisure during the day. These technologies, on the other hand, substantially diminish these times of short-term relaxation.


Unplugging can bring about unanticipated changes. Disconnecting from technology on purpose can have a positive impact on your health and overall well-being. Not only will your sleep be better, but you’ll be less stressed and more productive as well. Switching off, in other words, can help you overcome feelings of despair and anxiety by replacing them with feelings of contentment, happiness, and fulfillment.


Disconnect from the Internet and put your expensive electronics away. It has the potential to have a significant impact on your life. It also allows you to devote more time to the things that truly important in life.


6. Write down your emotions.

Putting your emotions on paper can be a cathartic experience. It may seem strange, but expressing your feelings can help you get them out of your system. It’s possible that by expressing what’s upsetting you, you’ll be able to better identify the source of your sadness. In short, writing down your sentiments is a reflective exercise that can be really beneficial. You are not obligated to share your written comments with anybody else. The act of writing it down with ink on paper is all that matters. It’s possible that this is a psychological impact, but it’s worth a go.


Maintaining a journal can be really beneficial. It allows you to keep track of your emotions, which helps you understand them better. You might even discover the pleasure of writing. Writing about your feelings will eventually help you acquire strength and courage, while also assisting you in increasing relaxation. Writing, on the plus side, can assist you in better processing what occurred over the day.


7. Find happiness within yourself.

Almost every human being strives for happiness in some way. As a result, millions of people strive for happiness for the rest of their lives. This pursuit is frequently entirely focused on the outer world. We seek happiness through the acquisition of material goods. We think that fulfilling our (sometimes seemingly endless) desires, ambitions, and interests contributes to our happiness. We also expect that achieving the greatest goals during our lives will provide us with the most happiness and delight. We’ve entirely forgotten where true happiness comes from while we’re busy seeking happiness in the outer world.


The genuine source of happiness is found within oneself.


Material possessions will never be able to fill the hole we feel inside. Nothing can actually contribute to our long-term satisfaction unless we do it ourselves. Simultaneously, if people can’t appreciate what they currently have, they’ll be less likely to find long-term delight and happiness in gaining anything new. Even if all of their dreams and aspirations came true in an instant, it would have no effect on their long-term happiness.


That’s all there is to it. Pursue happiness from within, and you’ll find the purest form of bliss. Recognize that you already have everything you require. So, rather of attempting to create pleasure by altering the things around you, try to improve yourself.


8. Give yourself permission to cry.

As strange as it may seem, sobbing can actually make you feel a lot better. Instead of suppressing your emotions, set aside some time to express yourself fully. You will heal more faster if you allow yourself to feel the pain rather than hiding from it. Crying, in many circumstances, can miraculously remove emotions of grief. It will lift your spirits and make you feel considerably better in no time. Regrettably, we don’t make much use of it. Instead, we try to keep our emotions hidden, believing that crying will make matters worse. However, this is not the case. After crying for a while, you’ll feel a lot better.


The positive effects of crying on your mood have been clinically proven. When you’re depressed, scientists discovered that crying makes you feel better. It will not only make you feel lot better, but it will also cleanse your body of stress hormones. Allow yourself to be sad, cry a good cry, and then go on with your life.


9. Take a walk in the woods and see what you can find.

Spending too much time inside has a tendency to make people sad. After all, anyone who has ever grown to appreciate the beauty of nature understands how unpleasant it can be to be unable to go away from the busy metropolis for an extended period of time.


Being in nature gives you a sense of calm. It allows you to forget about bothersome thoughts and focus on the beauty of the present moment. More importantly, the positive impacts of nature on your well-being and health are remarkable.


Nature has the uncanny capacity to assist you in reconnecting with your actual self. It gives you a sense of calm and can help you feel better. Make sure to take advantage of this wonderful treatment! It’s completely free.


10. Helping others will make you feel better.

A Chinese proverb claims that sleeping for an hour, fishing for a day, and acquiring a wealth will make you happy for an hour, a day, and a year, respectively. However, the phrase goes on to imply that helping others will make you happy for the rest of your life.


It’s a beautiful phrase that expresses a significant concept: helping others can make you happy. This decision may take some time to arrive at. We’ve made a life-changing realization once we realize that happiness can be found in helping others. One of the keys to living a fulfilled, purposeful, and enjoyable life may be to help others. We often feel depressed because we don’t have a feeling of purpose in our life. By assisting others, we can begin to live a more purpose-driven existence, which can have a significant impact on our happiness.


11. Make an effort to be proactive and take action.

Taking action can be quite beneficial in conquering depression. It will assist you in regaining control of your life. However, it can also assist you in gradually eliminating any areas of your life that cause you to be unhappy, anxious, or depressed.


Develop a proactive mindset and make it a habit to deal with problems as they arise. In the long run, it will undoubtedly pay off. You can also effectively prevent a negative downward cycle by taking an active part in life.


12. Consider the big picture.

Our attention is frequently constricted and self-centered. We feel depressed and upset about things that are frequently unimportant. As a result, it’s critical to extend your perspective. Attempt to obtain a sense of the big picture. It will be energizing to see things from a greater vantage point.


When you look at the big picture, you’ll discover a lot of valuable life lessons. Not everything that goes wrong in your life is a terrible thing. Negative events can often teach you crucial things. These lessons come at a high cost and are frequently excruciating. However, these experiences can and will make you a lot stronger person in the long run. As a result, what occurs to you in life is frequently unimportant. What matters the most is how you interpret it and respond to it.


You will be able to pull positively from unfavorable situations if you can perceive the occurrences in your life as learning opportunities. And if you can do that, there will be no room for misery or self-pity in your life. This is because it will eventually assist you in seeing that you can turn unfavorable experiences into positive life lessons.


13. Distract yourself.

In many circumstances, distraction might help to alleviate emotions of sadness. That’s because it’s quite tough to think of something more positive when we’re faced with misery. This difficulty is exacerbated by our proclivity to overthink what happens to us in life. As a result, ruminating on the sadness you’re experiencing won’t help you.


In these times, distracting your attention can help you make positive changes. It shifts your focus and diverts your attention away from whatever is making you sad. If you’re in a terrible mood, try to divert your attention with enjoyable things. And, in many circumstances, sadness will dissipate as soon as you enter a flow state, when time and place are irrelevant.


14. Even if you don’t feel like it, smile.

Faking a grin when you’re unhappy is understandably the last thing you want to do. But, as absurd as it may seem, scientists have discovered that smiling might make you happy. Smiling is not the outcome of being happy in this situation. Instead, a person’s happiness is based on their ability to smile. When it was initially found, the mechanism responsible for this was dubbed the “facial feedback hypothesis.” It was still a hypothesis at the time, but scientific investigation proved it to be a viable notion.


The neurological signals your brain receives from your facial muscles is the reason why smiling might impact your mood. Your facial muscles take on a position that your brain correlates with sensations of happiness and joy when you smile. As a result, even if you’re not feeling pleased, smiling will convey those signals to your brain.


It’s not about making something beautiful enough to be seen and praised by others.


Make something just for the sake of making something.


Do it to have a good time and lose yourself in the process of making something with your hands. Consider the following scenario:


Design a Painting

Make a drawing

Produce a Bath Bomb

Make a Sculpture out of Clay


Try these blog entries for more: 50 Irresistible Craft Ideas to Make (And Sell… if you want!) or 30 Cool & Easy Things to Draw.



Play some of your favorite tunes. This is an absolute requirement for me whenever I am unhappy. Music can greatly help to lift one’s spirits when they’re down.



Dance along to your favorite songs while you’re listening to them!



Writing in a journal is a wonderful method to cope with sadness: it’s almost as if you’re sharing your thoughts with someone else, but it’s a private space reserved only for you.


It also allows you to literally see where your ideas move, allowing you to better grasp your feelings and thoughts.


For further information, see my blog post Stream of Consciousness in Journaling.



Books are the best method to get away from reality for a while. The Book of Awakening by Mark Nepo is a book I highly suggest to everyone who is depressed.


There are 365 short chapters in all, one for each day of the year.


Each chapter is a 1-3 page short narrative that teaches something valuable about life.


Plus, his writing is just stunning… I underline at least one sentence on every page. This is unquestionably a book that everyone should read at least once in their lives.



If you’re stuck for anything to do when you’re depressed, look up some motivating videos on YouTube. There are many, but here are a few of my personal favorites:





Today, be kind to everyone you see and assist those who are in need.


Kindness makes everyone feel better, including you and those around you. And I’m a firm believer in the idea that when you show compassion to others around you, the world will return the favor.



Stop ruminating on the bad aspects of your life.


Allow others to forgive you. Please pardon yourself. And then get rid of the source of your misery. Allow everything to go.


Nothing lasts forever, and everything pales in contrast to the vastness of the universe and the life we have been given. So let it go and get on with your life. Stop ruminating.



When we’re upset, it’s sometimes best to turn inwardly and quit ignoring the misery.


Sit down with a cup of coffee or tea and a notebook and have a chat with yourself.


We can become so caught up in trying to understand the world around us that we lose sight of what’s going on inside ourselves.


Read this blog post for 100 Self-Growth Questions to Ask Yourself.



Switch up your look during the day. Cut your hair or clip your bangs. Experiment with a different makeup appearance. Use a different perfume.


I know that when I’m sad, I tend to appear like a jerk… Spending a little more time treating yourself can help you shift your attitude and improve your day.



When you’re sad, have a cup of coffee or a cup of tea.

I’m not sure if you like coffee or tea, but I enjoy a nice, warm cup of coffee to improve my spirits.



If you’re feeling down, get out there and take in some fresh air. Take in the scenery, enjoy the clouds, and go for a walk or a bike ride. Do it, even if it’s only walking up and down your block.


Going for a walk outside can do wonders for one’s emotional state.


For me, going for a stroll while listening to my favorite songs is divine… I sometimes feel as if I want to walk forever since the experience is so wonderful.



If you realize that unhappiness stems from a deeper issue, the first step toward conquering it is to increase your self-awareness.


Read my blog post on how to become more self-aware: 8 Steps to Self-Awareness.



Setting and achieving goals for yourself can improve your overall mental health by allowing you to take that initial step toward change.


Your objectives should be small and simple to achieve, but as you work toward them, you’ll get closer to where you want to be in the future.


Only you have the power to alter the trajectory of your life. So go out and make a difference.



Take a chance and try something new.


Is there something you’ve been meaning to do or a destination you’ve always wanted to visit but never got around to? Now is your time to make it happen!


Trying something new is a great way to put your melancholy behind you and look at life in a different light. Embark on a journey!



Animals have a way of making us joyful again, no matter how bad we are feeling.


Spend some time viewing wildlife in the wild.


Volunteer at an animal shelter or a wildlife rehabilitation center in your community.


Even touching another person’s dog or seeing dogs enjoy their walks may make my day.



Visit a neighborhood thrift store or seek out a new boutique – and purchase something that makes you smile.


Finding such object is special because of the element of surprise, as well as the eccentricity and cuteness.


I enjoy visiting to thrift stores and discovering hidden gems and one-of-a-kind objects that I would not have discovered otherwise.



Spend time with your friends whenever you’re feeling down.


Talk it out with them… or even if you don’t, spending time with them will take your mind off of your sadness and help you smile.



Even meeting one new person and learning a little about them can be an eye-opening experience.


Every individual we meet teaches us something new, and I’m one of those people who believes that we meet people for a reason… every single one of them.


So go out and meet someone new, make a buddy, and see what little lessons the world has in store for you in everyone you meet.



Try eating out, whether it’s greasy fast food or a nice new restaurant that just opened in town.


Trying new foods might be a great way to put a grin on your face.


34. CRY

It’s quite acceptable to cry.


I know a lot of people despise crying, but there are moments when you simply have to cry.


All of your sorrow has to go somewhere, so let it out.



A messy room can amplify and exacerbate your bad emotions.


Cleaning or organizing the space around you can truly help you feel refreshed and ready to start over.



Everyone can benefit from exploring the great outdoors, which is both magnificent and humbling.


Visit a park in your neighborhood, the mountains, a field, the ocean, a river, or the desert. It’s one of the most effective ways to cheer up a melancholy heart.



Close your eyes for a moment. Breathe. Allow your thoughts to fade away and concentrate solely on the task of breathing.


You don’t even have to focus on your breathing to do this. You can go outside and concentrate entirely on that. You can listen to music and concentrate exclusively on it.


Concentrate on the present moment and enjoy the peace that comes with letting go of your ideas.



Comfort food is the best, especially when you’re watching your favorite YouTube channel or TV show while eating it. Cook up a batch of your favorite comfort cuisine, then sit back and enjoy the taste.



How to Get Rid of Sadness

Try buying flowers for yourself. It may seem weird. Alternatively, go outside and gather flowers from your yard or a neighboring field.


Cherish the small moments of beauty you bring into your life and allow them to offer you an extra minute of joy.



In this place and at this time, you are perfect just the way you are. You are without a doubt supposed to be here, regardless of the roads you may have followed in the past.


Everything in life has a purpose, and because you are here, you are learning, growing, and evolving exactly as you should.



Try waking up earlier: Getting up earlier in the day can help you feel more enthusiastic and get more done.


When I wake up at 4 a.m., I often have my best, most productive, or even life-changing days.


I don’t always know what I’m going to do at 4 a.m., but the things I end up doing would not have been possible if I had gotten up at my usual time.


If you want to improve your life for the better, getting up even a few minutes early can make a huge difference.



Exercise is a terrific thing to do when you’re upset since it helps you sleep better, reduces stress, increases energy, and, most importantly, makes you feel better.


Try a handful of exercises from Blogilates on Youtube if you’re looking for some short workouts you can do at home. Here’s a video of her 8-minute at-home cardio workout.



It’s difficult to even force a smile on your face some days, but try! Smiling to yourself or for others can make a huge difference in how you feel.



When life becomes too much to handle, it’s a good idea to step away from social media.


I know that many of us consider our social media to be an extension of ourselves, but it isn’t.



When you’re feeling down, making a list of all the things you like about yourself can be really beneficial.


Every day, remind yourself of these things as you add to your list. Recognize the positive – and remember what an incredible person you are, regardless of what is going on in your life right now. You’re great.



Carry out your responsibilities. Is there something in your life that you have a sneaking suspicion you should attempt but find it easier to avoid? : To continue living your life as you are now?


If you desire change, you’ll have to be the one to make it happen.


So, go ahead and do it. We have a long life ahead of us; make the most of it by pursuing your dreams.



Whether it’s from a buddy or a professional, ask for assistance.


In this day and age, a heart-to-heart conversation is definitely required, so don’t be scared to ask.


Everyone requires assistance in some manner — no matter who you are, you just cannot do everything on your own.


The ideas mentioned above can assist you in navigating challenging situations. None of these, by themselves, will be able to entirely remove sadness from your life. They do, however, provide you with effective solutions for identifying the roots of unhappiness in your life. Keep in mind, however, that these tactics will not prevent unfavorable events from occurring. As a result, cultivating a positive attitude toward terrible situations in our life is even more critical. You will prosper in life if you use these situations as opportunities for improvement.

“Smile because it occurred, not because it’s over.”
Dr. Seuss is a famous children’s author.

I hope you found this post on effective things you can do when you’re unhappy to be interesting. Please feel free to share it with someone you know who is experiencing sadness.

Continue to triumph!