5 Ideas To Leave Sadness Behind

A person who is always sad loses vital energy and hope, feels that he cannot count on anyone, does not want to see anyone. This makes the effort to feel better difficult, but it must be remembered that facing the problem to find a solution is difficult, but not impossible. The key is to start a little at a time.

Regaining a good state of mind requires action, but this is complicated when you are sad. Thinking about things to do to feel better, like going out for a walk or spending time with friends, can be tiring. However, it must be done, even if what helps most is what is most difficult (not impossible) to do.

The key to getting back in a good mood is to start planning some small goals from which to move forward little by little, with the help of the tools you have at your disposal. Even if you are sad and do not have much energy, you can always go out for a ride or call a friend or family member on the phone simply to ask him how he is. At first, you may find it difficult and you will feel like you are doing little, but it doesn’t matter. By taking small steps each day, the energy will grow more and more and you will soon notice the changes.

Five ideas to leave sadness behind

# 1: Cultivate friendships and personal relationships

Social support plays a vital role in overcoming a negative mood. However, keep in mind that it is a condition that does not help you in any way. It is important to understand that isolation and loneliness only make the situation worse, so it is vital to maintain relationships with other people and participate in social activities.

The problem is that depressed people often feel ashamed of their condition in front of people they know, feel guilty for breaking off relationships, or blame others for their situation. In general, though, people care about their own business and there should be no problem starting a conversation or attending some social gathering. In any case, it is never too late to make new friends and meet new people.

To nurture your personal relationships and expand and / or strengthen a support network, you can follow some tips:

• Involve trusted friends and family to talk together about your feelings.
• Participate in social activities without isolating yourself.
• Join a support group to share your situation and feelings with others, as well as seek support.

One option to open up to the world and initiate contact with people could be joining an association of volunteers who, in addition to making you new friends, will also make you feel useful.

# 2: Challenge negative thoughts

Continual sadness covers everything with negativity, including the perception you have of yourself, the situation you are in and expectations about the future. To get out of this negative tunnel it is not enough to think positive, but we must replace negative thoughts with others that are more balanced, challenging the negativity.

It is possible to overcome negative thinking, there are several ways to do it:

• Think outside yourself, as if you were another person, looking for more realism in opinions and descriptions.
• Don’t be a perfectionist and give yourself some flexibility. It is not necessary to be perfect.
• Surround yourself with positive people and watch their reactions to things that perhaps generate malaise, anxiety and anger in others. This will allow you to evaluate another point of view, as well as generate positive energy that you can use to feel better and also improve your perception of things and reality.

# 3: Take care of yourself

To overcome a negative state of mind you need to worry and take care of yourself. This means following a healthy lifestyle, learning to manage stress, knowing your limits and abilities and doing relaxing and fun activities.

In addition, it is important to sleep well, so take the necessary measures (do not consume caffeine or other substances that delay sleep, relax before going to bed, have a light dinner, etc.) and sleep the recommended hours (at least 8 hours a day).

Let’s not forget the importance of sun exposure, keeping stress under control or practicing relaxation techniques. Taking care of a puppy is also of great help in overcoming a negative mood.

# 4: Exercise

When a person is depressed, they do not feel like exercising, but it is necessary to know that exercise is a fundamental tool for dealing with a negative state of mind. In fact, studies show that regular physical activity can be as effective as antidepressant drugs, increases energy levels and reduces feelings of fatigue.

Scientists have not yet discovered why physical activity is such a potent antidepressant, but tests suggest that it stimulates the growth of new brain cells, increases neurotransmitters and mood-enhancing endorphins, decreases stress and muscle tension, all of which can have a positive effect on a negative mood.

The ideal is to do at least 30 minutes a day of physical exercise, even if you can start with 10 minutes and gradually increase the time, your mood will gradually improve and you will notice other positive effects.

# 5: Eat a healthy and balanced diet

What we eat directly affects our mood. Following an improper and unhealthy diet can seriously affect the brain and mood. We are talking about the excessive consumption of caffeine, alcohol, trans fats, saturated fats and foods that contain large amounts of chemical preservatives or hormones.

For a healthy diet that helps you feel better physically and also improves your mood, you need to consider a few things:

• Don’t skip meals.
• Limit your consumption of refined sugars and carbohydrates.
• Increase your consumption of foods rich in complex carbohydrates to have more energy for longer.
• Increase your consumption of B vitamins, found in citrus fruits, green leafy vegetables and eggs, among many others.
• Eat foods rich in nutrients, such as bananas, spinach, and brown rice.