Many of the people who go to psychological therapy define their problem through a word widely used in these contexts: sadness.
However, the fact that we suffer psychological discomfort firsthand does not mean that we should fully understand what is happening to us. That is, the subjective sensation of being in a low mood does not imply being automatically aware of the problem that is affecting us, even when we believe we know the cause. That is why different needs to be resolved can be hidden under that label called “sadness.”
In this article We will explore the topic of how to overcome sadness by going to the possible causes of this through useful tips for everyday life.
This is a series of tips in summary format to know how to overcome the feeling of sadness, a type of emotional pain that affects many people. Of course, keep in mind that they cannot replace the effectiveness of a psychotherapy process.
1. Keep a self-record as a diary
The first thing to do is to become familiar with the thoughts and situations that we associate with moments of sadness. That is, we should not limit ourselves to experiencing them on our own skin, but rather We have to see beyond them and be able to link them to other aspects of our behavior and the events that occur around us
To express it through a metaphor, we have to go from going to see a sad movie to analyzing the sad movie from the point of view of a film critic, asking ourselves about the way in which what happens on the screen has more or less emotional charge, and why certain scenes make us feel a certain way.
For example, if you notice that you often feel bad about yourself because you can’t do all the work you have pending, Analyze when those ideas of guilt cross your mind ; You may discover, for example, that it happens to you after having been eating despite not being hungry, a mechanism that many people use to relieve their anxiety by “distracting themselves” with something that does not make them think about the responsibilities to attend to.
If every day you write down in a small notebook notes about what you feel when you experience sadness and the context (of space and time) in which that happens to you, you will be more skilled at understanding the logic behind the fluctuations of your sadness. mood. And from there, it will be easier for you to set goals to better manage your emotions and your behaviors linked to your emotions.
2. Keep moving efficiently
To combat sadness, it is important not to let it drag us towards passivity. Eye, That doesn’t mean we should be working constantly; In fact, many people with a tendency to be sad spend too much time busy The key is efficiency
If you lead a sedentary lifestyle based on procrastination (that is, the propensity to leave everything “for another time”), it is possible that the mixture of unfulfilled goals and feelings of guilt keep you in that state of sadness and lethargy, feeding the idea that you can only live that way. And if you are always on the go but you manage your time poorly, probably the mix of lack of rest and unfulfilled goals will also give way to a feeling of guilt and helplessness.
Therefore, it is very important that you structure your time by keeping a clear schedule that details well what you will do throughout the week. This is also a good way to motivate yourself, because you will always have in mind your next goal to achieve in a matter of minutes or hours, which will make you feel like a more productive person when you see that you are solving problems and needs sequentially.
3. Take good care of yourself
It is very difficult to feel well emotionally if we do not keep our body in good condition. For example, Something as simple as not sleeping well, not eating well, or not maintaining hygiene routines can leave us feeling in a significantly lower mood in a matter of a few days.
Try to go to sleep when it’s time and let the sun shine on you, make sure your diet provides you with all the macronutrients, vitamins and minerals you need, and do moderate exercise according to your age and physical condition. That way, your body will better manage its energy and your psychological processes will not suffer, since the body will not be trying to “cover fires” by sacrificing biological processes that are not essential to survive in the short term.
4. Maintain a rich social life
Sadness is associated with loneliness, and it is considered that both elements feed off each other Therefore, it is important that you have a satisfactory social life, which does not mean that you should have many friends or that you should settle for getting along with those who are usually close to you. If necessary, look for new friends by taking advantage of the potential of new technologies and their ability to bring together people with common interests.
If you try to keep those ideas that make you feel bad out of your consciousness, they will return to it with more force Try to accept their presence, and in this way you will take away much of the power they have over you, so that you can focus your attention on other things.
6. If nothing works, go to psychological therapy
If you notice that nothing you try works for you and the sadness does not go away, keep in mind that this is relatively normal: learning to manage your own emotions is a complex process, and not everyone has the predispositions that allow them to learn this in a way spontaneous, without professional supervision. Therefore, you should know that In many cases the most advisable thing is to go to psychotherapy and commit to this process that lasts between several weeks and months.
Are you looking for psychological support?
If you suffer psychological discomfort linked to low mood and are interested in psychotherapy services, I invite you to contact me I have more than 15 years of experience caring for adults and adolescents, and currently offer therapy sessions both in person in Madrid and through the online therapy format by video call. To see more information about how I work or see my contact details, you can visit this page.
