The mood can sometimes play tricks on us . Even people with a more bulletproof vitality are vulnerable to the complications of everyday life.

A break-up, a job layoff, a run-in with someone we care about, the loss of a loved one… these are just a few examples of the obstacles life puts in our way. It depends on various factors whether we can assume this existential setback with integrity or, on the contrary, whether sadness overwhelms us and we add to a state of apathy and lack of motivation.

“I’m sad”: what can we do to abandon the sadness?

One of the most frequently heard phrases in psychology and therapy offices is the following: “I am sad” . Sometimes sadness can have a well identified cause, like those listed above. However, in other cases this feeling of hopelessness may not have a specific reason, but rather be the overall calculation of various adverse circumstances.

Even in some cases, the cause of this sadness is a neurochemical imbalance in the brain and its original cause is very complicated to detect.

9 things and activities to relieve low mood

Whatever the cause, what is really important is to have different psychological tools that allow us to detect and intervene in a situation of sadness and despair.

Whether you are a mental health professional or are suffering from symptoms that concern you, there are several things you can do to alleviate this mental state. We are going to propose a total of nine things and activities to begin to overcome the negative emotions you are feeling.

1. Reads books

If you have stopped to reflect, it is likely that you have detected that your sadness is at least partly due to the fact that you are thinking too much about the mistakes and dilemmas of the past . This state of mind of rumination makes you fall into self-absorption, and a loop is generated from which it is difficult to escape.

Reading books, whatever their genre, can help you disconnect from that recurring, obsessive thinking. In addition, immersing yourself in new knowledge or stories will expand your mind and get you out of the tedious rituals that can lead to bad emotions not just going away.

2. Exercise

Playing sports activates your brain and forces it to cover certain needs of our organism . This is also linked to the discharge of neurochemicals commonly associated with activation and happiness (serotonin, adrenaline …). This does not mean that going for a run for half an hour will resolve your feeling of being sad, but if you apply this advice and make it a daily habit, it is very likely that you will start to see life with different eyes.

If the exercise is of moderate intensity and is outdoors, better than better.

  • To learn more, read this article by psychologist Jonathan García-Allen : “The 10 psychological benefits of physical exercise”

3. Get close to nature

Walking on the beach, hiking in the woods, trekking, climbing, rafting… Any of these activities involves going into a natural environment, away from fumes, rush, cars, stress…

Coming into contact with nature brings us back to our origins , and our brain appreciates it and positively reinforces us.

4. Surround yourself with confident and optimistic people

When you confess to a close friend or family member that you are sad, you are likely to receive back certain comments that, although well-intentioned, may not help you get out of that state. Phrases like “cheer up,” “you need to get out of the house,” or “it’s not that bad,” certainly don’t work miracles, but they do make you feel more guilty.

However, there are people who have enough empathy and understanding skills to be very helpful . They will offer you their understanding and support for what you need, inviting you to explain to them how you feel if you wish, or to do some activity together, etc. In any case, do not forget that the only person responsible for getting out of this state of sadness is yourself. Don’t delegate this responsibility to someone else… simply, if someone supports you, value it and realize that you are not alone: there are people who understand you and who will do everything possible to help you move forward and regain your confidence.

5. Collaborate with a solidarity cause

It is often said that we are happier when we give our time to other people than when we receive these same things (gifts, attention…). If you feel sad, as we have said, it is likely that you are absorbed and see the world through glasses whose lenses are fogged up by the emotions that ring through your mind.

Collaborating with an NGO or a solidarity project will not only allow you to socialize and stay active, but it will also make you aware that there are people who also suffer and that you are useful to the community.

6. Eat healthy

Sometimes sadness is linked to moments of anxiety. If you are also anxious, you may have noticed that you either eat compulsively and in greater quantities than you used to, or you are eating little and badly because you are not hungry. In any case, if you notice that your body weight or height changes suddenly within a few weeks, you need to take action, because eating is a very important factor in your mental health.

Eating well will make your body assimilate correctly the necessary nutrients to be physically fit . And this also means that your brain and psychological health will be strengthened. Go to a dietician if you think he can give you certain guidelines to improve in this aspect.

7. Practice meditation and mindfulness

Depressive states or prolonged sadness are associated with stressful situations and feelings of being overwhelmed. To alleviate these negative feelings, nothing better than learning to meditate and/or practicing Mindfulness .

These techniques allow us to relax and focus our attention on the present moment.

  • More about Mindfulness in this article by psychologist Bertrand Regader : “What is Mindfulness: 7 answers to your questions”

8. Get rid of bad habits

Drinking, smoking, spending too many hours in front of a screen, treating those around you badly, drinking sugary soft drinks or eating fast food… S on habits that are harmful to your health in general, and can cause you problems that, sooner or later, affect your mood .

If you see that any of these factors may be altering your day-to-day life, it is reasonable for you to be able to identify and remedy them.

9. See a psychologist

Sometimes the sadness persists and, although it is not pleasant to live with this backpack on your back, it can be very difficult to get out of the negative loop. In these cases, the support of a mental health professional can be of great help .

Psychologists can provide you with certain tools to manage the symptoms linked to the discomfort, as well as make you better understand the origin of the problem so that you can reinterpret it yourself and stop feeling guilty.