Information technology can come out of nowhere, with no rhyme or reason, or it can follow a crushing breakdown, the loss of someone special, or whatever other particularly tough time. Information technology can slowly curl in, like the nighttime clouds before a storm, or it can hit you all of a sudden, without any warning. Whatever form information technology comes in, sadness is something we all experience—and withal information technology can all the same be incredibly hard to become past.

Merely hither'southward the affair: Y'all can learn how to terminate existence deplorable. While some tried-and-true methods require you to dig deep, other ways to trounce the blues are incredibly unproblematic, like spending more time exterior, watching a show that'due south practically guaranteed to brand you laugh, and, yep, crying your eyes out. (No, spending all twenty-four hour period on the burrow, with a pint of Chunky Monkey in one hand and your favorite drinking glass of red in the other is not a scientifically-proven technique for letting go of sadness, unfortunately.) One matter to note: If you're still feeling upset after a period of two weeks and if yous notice whatever other symptoms—like loss of energy, problem concentrating, or difficulty sleeping—y'all should accomplish out to a professional for help.

Ahead, psychologists and mental health experts share their top tips for how to stop feeling sad, regardless of your triggers.

First, don't feel bad near feeling sad.

When something negative happens in your life, it can seem like your globe is ending. But instead of suppressing or dismissing your emotions—either by distracting yourself or keeping up a skillful front—you should actually embrace them. "All emotions are important to experience and accept valuable information for united states of america near our lives," says Dr. Lori Rockmore, Psy.D. In fact, a 2017 study published in the Journal of Personality and Social Psychology concluded "individuals who accept rather than judge their mental experiences may attain better psychological wellness, in role because acceptance helps them experience less negative emotion in response to stressors."

Instead of beating yourself upwards for feeling down, try to consider this every bit an opportunity to learn, grow, and find truthful healing, says Briana Borten, CEO of the wellness organization Dragontree.

Can't pinpoint why you're lamentable? Endeavour writing.

Sometimes information technology'southward piece of cake to pinpoint the reason you feel upset―say, if you just tin't get over your ex, you bombed your big piece of work presentation, or you lot had a major fight with your partner. But, at other times, you may exist pitiful for no discernible reason. When this is the case, grab a pen and a piece of paper and "write without stopping for 5 minutes or longer," suggests life coach Sunny Joy McMillan. Not just may yous naturally uncover what'southward causing your sadness, but just the act of writing may help yous start to feel better, something that's backed by numerous studies. Alternatively, you could as well try keeping a journal, taking a yoga class, or meditating―all of which are great means to focus on your inner self.

Embrace your emotions.

As we mentioned earlier, when you avert sadness altogether, you're actually doing more harm than good. "Y'all can't heal what yous don't feel," says life coach and author Nancy Levin.

As uncomfortable as it may be, acknowledging and embracing your sadness is actually the kickoff step to feeling improve. "Instead of running away or eating something, drinking something, or yelling at someone, breathe it in," Tibetan Buddhist nun and writer Pema Chödrön told Oprah during an episode of Super Soul Sunday. "No matter how bad it feels, you only give information technology more space. When yous breathe in, you open to it."

To release distressing emotions, don't overlook the value in a adept cry.

Alternatively, you could also try "crashing," which is something Levin does when she's sad. "I put on music or movies or shows that I know volition assist me cry and have a release," she says. (Need some recommendations? In our feel, Sam Smith's "Stay With Me" or Coldplay's "Fix You" are both dandy options for a cathartic cry.)

While it may seem counter-intuitive, Levin is actually on to something. "Only humans exhibit emotional crying," says Dr. Matt Bellace, PhD, psychologist, and self-assist writer. And not to become besides scientific discipline-y simply Bellace says a biochemical analysis of tears constitute that the aerosol incorporate an endorphin named leucine-enkephalin, which is known to reduce pain and improve mood. Plus, according to a study published in Frontiers in Psychology, crying is associated with the activation of the parasympathetic nervous system―which stimulates a relaxation response―meaning it may have a cocky-soothing event on people. Equally important: The same study found that "criers most likely written report mood improvement if they receive condolement from others," so information technology may be helpful to let information technology out in forepart of a shut friend or family unit fellow member.

At present, hither's how to move on.

In one case y'all've ugly cried until your eyes burn, information technology's fourth dimension to get a grip on things. It could have a few days, a few weeks, or fifty-fifty a few months. "Grief doesn't live on a timeline," says Levin. Only you can't stay in a dark hole forever. Here'due south how to crawl out:

Prepare the bar ridiculously low.

To ensure that yous don't become from zero to 100 and back to zippo again, "lay the groundwork for success by initiating activity in the smallest possible increments," suggests McMillan. Start by doing something unproblematic (similar brushing your teeth or washing your face) and so continue taking small, incremental steps (say, making coffee or putting on a make clean, cozy sweatsuit). "In one case you get moving you may exist surprised that you feel inspired to practice more than," she says.

Find what does make you happy. (And laugh).

Consider this the opposite of crashing: Instead of embracing weepy, tearjerkers, pick out an uplifting read, put on some happy tunes, or spotter a few feel-good films, suggests McMillan. Alternatively, you could engage in an activity or hobby you truly bask, whether that's volunteering, working on a challenging jigsaw puzzle, or tending to your lush gardens.

Even amend? Doing something that'll make you lot laugh (think: listening to a one-act podcast, or fifty-fifty watching a cat video on YouTube). "Laughing in response to pain and sadness can exist a terrific coping machinery," says Bellace, adding, "Laughter releases endorphins similar to exercise, reduces the stress hormone cortisol, and increases dopamine (a.thou.a. 'the feel-expert-hormone')." Of grade, the grieving process takes time, "so at that place is no shame in not wanting to express mirth for a while," assures Bellace.

Reach out to your people―peculiarly if you're feeling alone.

Having a support network is cardinal, peculiarly if you're going through a difficult fourth dimension―so consider this permission to invite your girlfriends over for even more wine and cheese (yeah, a virtual happy hour, counts too).

Need some help expanding your social circle? "Practise things outside the home that include other people," says Borten. For instance, choice something that generally interests you, like a book social club. "You'll be surprised how quickly a community forms." And while it'due south great to have friends IRL, fifty-fifty an online community tin can offer kindness and accountability. Effort searching Facebook for groups that may be able to offering support―for example, a bereavement/grieving back up group. Or, search groups by interests (travel? cooking? fifty-fifty crochet!) to find similar-minded people who can lift your spirits with a common passion. Just "make certain the online grouping is a loving place, involving people with a common goal," says Borten.

Reframe your thoughts to stop thinking about the by.

Let'southward say that after a break up, y'all go along telling yourself you'll never find dear again. Or, perhaps you got a not-so-glowing review from your dominate at work, and then now you're convinced you'll never be promoted and you might have chosen the incorrect career entirely.

That'south when it'southward time to change your narrative. Therapists phone call this technique cerebral restructuring and it'due south a process in which you place and challenge distressing and irrational thoughts. I way to do this: Simply turn a negative idea into a positive one. For instance, says McMillan, instead of telling yourself, "I'll be alone forever," try saying "I volition observe love once again." (Or if that's a stretch fifty-fifty saying "I may find love again," is meliorate!) Yous'll experience more peace and less sadness, and eventually you will fifty-fifty believe it.

Spend time in nature.

Rockmore recommends experiencing the outdoors with all five of your senses, which she calls "behavioral activation." Pay attention to what you meet, experience, hear, smell and mayhap taste in nature, and it may help you out of your slump. "Getting out of hibernation and being agile stimulates the nervous organisation and gives people the opportunity to see beauty in the globe," says Rockmore.

That'south likewise role of the reason why spending time exterior can reduce stress and decrease blood pressure, as well as increase creativity, and knowledge. Don't have time for a 6-mile hike? According to a 2019 study, spending 120 minutes a week (or just over 17 minutes per day) exploring your local park or walking around your neighborhood can greatly enhance your overall sense of well-being.

Seek help if you lot call up you lot may be dealing with low.

If your sadness goes beyond the blues—your sleeping patterns and eating habits change, you lot're non interested in activities y'all used to enjoy, you lot take trouble concentrating or making decisions—it may mean it's more than just ennui. And while self-assistance books are a good tool (Rockmore recommends The Happiness Trap and Beat the Blues Before They Beat You), you may observe that talking to a therapist—even if it'due south through an online platform—is helpful.

If you lot are considering self-harm, call the National Suicide Prevention Lifeline at ane-800-273-8255 or text HOME to 741-741, the Crisis Text Line.

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