How to Let out Your Sadness
How to Let out Your Sadness
Most people recognize sadness as a problem or negative emotion. Often, sad people try to ignore or cover up sadness, but feeling sad is a normal emotional response to difficult events in life. Even though it's a natural feeling, you should learn to let out your sadness. This will help you process what you're going through and move on emotionally.
Expressing Your Sadness
Let yourself cry. Allow of the sadness, upset, and misery inside you to release. Some people find that they benefit from crying. This is because crying is a physical outlet that allows you to move through emotion. It can also relax you. Research suggests that a stress hormone is released through tears. After you have finished crying, lie back on your bed and think through what has happened.
If reflection makes you upset, let yourself cry again. No one can see you, so don’t be embarrassed. Just let yourself emotionally release.
Write your feelings in a journal. Go to a quiet place where you can sit with your thoughts. Describe your feelings, what's been happening, and how upset you are in as much detail as you can. Be sure to include how you feel physically. These can help you understand the underlying feelings of sadness. You might want to try writing a letter to your pain if you're having trouble simply writing your feelings.
If you've let your feelings out and are still sad, there is a good reason. You could still need to process a situational or internal conflict. Journaling can help you clarify your thoughts and feelings.
Dance or listen to sad music. Current research suggests that dancing can improve mental health symptoms such as sadness, fatigue, anxiety, and their physical symptoms. Dance can be formal at a studio or just moving to music in your house. Research also shows that listening to sad music might help when you feel sad. Sad music provides a connection to the feelings which gives you an outlet for processing them.
If you are not ready to deal with your feelings, music can provide a distraction till you're ready to confront your sadness.
Create art. Doing something artistic is a way to be creative and express your sadness with color, form, shape, and sometimes texture. Art lets you release your sadness without words.
Guided imagery: Start by visualizing your feelings. Close your eyes and imagine what they look like, the colors, shapes, etc. Open your eyes and draw the image on paper. It doesn’t matter what it looks like. Just release the feeling however it comes out on paper.
Mandala: This is an intricate circle that you can color or paint to find emotional release. Look for a mandala online that you can print off. Some people prefer this kind of structured art project that addresses the subconscious.
Dealing With Your Sadness
Recognize negative thoughts. Negatives thoughts are often unrealistic thoughts about a situation, yourself, or future events. These can overwhelm your positive thoughts and change your view of yourself. If you don't catch these negative thoughts, you won't be able to use healthy coping skills.
For example, you might be sad because you were just broken up with. After a break up, most people have some negative thoughts like, "I wasn't a good partner," or "I'll always be alone."
If you start believing these negative thoughts, your actions will start supporting them. For example, you may stop going on dates because you think you'll always be alone.
Discover the causes of your negative thoughts.
You might try making a thought record by writing down an event that you wish happened differently or that you could have handled better. Track any feelings of sadness or events surrounding the feeling.
For example, your initial negative thought might be, "I'm a loser since I can't get a date." The underlying cause of this thought might be that you're feeling sad about the breakup and you feel alone since you had plans to go on a date.
Challenge and let go of negative thoughts.
Why do you think the thought is true? What facts support it? "I don't even know how to ask someone out on a date. I'm out of practice."
What are your reactions to the negative thoughts (actions, feelings, and other emotions)? "I'm scared to ask someone to go on a date with me."
How would not having that thought change your actions or behaviors? "I shouldn't be so scared. I should could try asking someone out when I'm ready."
Respect your feelings.
“ I am sad when………………………. And that is okay.”
“ I am allowed to be sad about…….”
Don't let anyone belittle your feelings.
For example, if you were just broken up with and your friend tells you that now you have lots of free time, you can tell your friend that you need time to process your emotions.
Practice positive self talk or affirmations. Remind yourself of your accomplishments and things you like about yourself. Or, verbally remind yourself about positive statements that mean something to you, such as quotes. You can write this down as a list and keep it nearby for whenever you're feeling sad. Research shows that you can foster and protect positive thoughts by carrying a physical reminder of them.
To keep positive statements or affirmations nearby, try writing them on index cards that you keep in your wallet, store them on your phone, or make them your computer's screen saver.
Spend time talking with others.
Try talking with someone you trust who is wise or older. This person might have more life experiences to draw upon, which can help you work through your sadness.
Distract yourself by doing positive things.
- Color your hair
- Make a cup of tea
- Count up to 500 or 1000
- Work on a puzzle or mind game
- Go "people watching"
- Play a musical instrument
- Watch TV or a movie
- Paint your nails
- Organize something like books, your closet, etc.
- Make origami to occupy your hands
- Be active. Play a sport, take a walk, or work out
Know when to get professional help.
- Threats or talk of suicide including looking of suicide plan online
- Statements implying you don't care about anything or won't be around anymore
- Statements about being a burden to others
- Feeling trapped
- Feeling uncontrollable pain
- Giving away your belongings, making a will or funeral arrangements
- Purchasing a gun or other weapon
- Sudden, unexplained cheerfulness or calm after a period of depression