Everyone experiences sadness at some point or other in their lives. Studies have shown that sadness lasts longer than many other emotions because we tend to spend more time thinking about it. Ruminating, or going over our sad thoughts and feelings again and again, can lead to depression and keep you from overcoming sadness. There are several things you can do to help yourself through the hard times.
1. Cry
Some studies suggest that crying may have a relaxing effect on the body by releasing endorphins, a natural “feel-good” chemical in your body. Crying may also activate your parasympathetic nervous system, which helps your body recover from stress and trauma.
- Several studies suggest that crying is a useful coping mechanism because it communicates pain to others. It may also encourage others to show support.
- Dr. William Frey’s idea that crying removes toxins from the body is very popular in the media. This may be true, although the amount of toxins eliminated by crying is negligible. Most tears are reabsorbed in your nasal cavity.
- One study suggested that whether you feel better after crying is linked to how your culture views crying. If your culture (or even your family) views crying as something shameful, you may not feel better after crying.
- Don’t make yourself cry if you don’t feel like it. While popular wisdom holds that not crying after a sadness-provoking incident is unhealthy, this is not the case. Crying because you feel obligated to may actually keep you from recovering.
2) Exercise
Several studies have shown that exercise releases endorphins and other chemicals that can help fight sadness. One study showed that participants who did moderate exercise over a 10-week period felt more energetic, positive, and calm than those who did not. In addition, the benefits of exercise were greater for people experiencing depressed mood.
- Exercise will also give you a time to focus on one specific goal. This may help distract you from focusing on your sadness.
- You don’t have to run a marathon or be a gym rat to see the benefits of exercise. Even light activities such as gardening and walking show a positive effect.
3) Smile
Several studies have shown that smiling, even when you are sad, can help you feel better. Duchenne smiles, or smiles that engage your eye muscles as well as those near your mouth, have the strongest positive effect on your mood. So if you are feeling sad, try to smile. Even if you don’t feel like it at first, it may help you feel more positive.
- Research has also showed the opposite: people who frown when they feel unhappy are likely to feel more unhappy than those who do not (or cannot) frown.
4) Listen to music
Listening to music can help soothe and relax you. Why you choose to listen to music is as important as what you listen to. Listening to “beautiful but sad” classical music that you enjoy may help people work through their own sadness.
- It’s not a good idea to use music to reminisce about sad situations or experiences. Research has shown that this may make your sadness worse. Choosing music that you find beautiful is the most effective way to relieve sadness.
- If sadness has you feeling stressed out, the British Academy of Sound Therapy has put together a playlist of the “world’s most relaxing music” according to science. These songs include music by Enya, Airstream, Marconi Union, and Coldplay
5) Take a warm bath or shower
Research has shown that physical warmth has a comforting effect. Taking a warm bath or a hot shower will help you relax. It may also help you soothe your feelings of sadness.
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