We all feel sad or low sometimes because it is part of being human. But when these feelings start to affect your daily life, it’s important to know what they might mean and how to manage them.
Help in spotting the Differences (a simple overview)
- Sadness: A natural response to something upsetting, like a loss or setback. It usually fades with time.
- Low Mood: You may feel tired, irritable, or down without knowing why. It often improves with rest, support, and small lifestyle changes.
- Depression: More severe and long-lasting. If low mood sticks around for two weeks or more and includes hopelessness, lack of enjoyment, or thoughts of self-harm, it may be depression. Seeking support is important.
Feeling Sad – Ways to Feel Better
- Talk to Someone: A friend, family member, colleague, GP, or counsellor – you’re not alone.
- Move Your Body: Exercise boosts mood, even a short walk can help.
- Sleep and Eat Well: Regular meals and good sleep support mental health.
- Mind Your Mind: Try mindfulness, meditation or free online CBT tools.
- Avoid Unhealthy Coping: Misusing alcohol and substance use make things worse. (Seek help to overcome these)
- Do What You Enjoy: Creative hobbies, music, reading, volunteering. Undertake activities that brings you joy.
12 Quick Tips to Beat Sad Feelings
- Attempt to change your thoughts – Do something active (a brisk walk, cold shower) to break negative thinking cycles.
- Visualise a Brighter Future – Shift focus from worst-case scenarios to hope and possibility.
- Practice Mindfulness – Notice your feelings without judging them.
- Reframe Your Thoughts – Find a positive angle and reflect on this
- Read or Learn – Self-help books or online tools can teach you how to manage low mood.
- Boost Your Serotonin – Eat balanced meals, especially carbs in moderation, and consider exercise.
- Reduce Sugar – High sugar intake can be linked to low mood.
- Focus on Action – Don’t obsess over how you feel but take small steps to feel better.
- Build Positive Moments – Do things that bring joy and connection.
- Use IT devices Wisely – Too much screen time can increase sadness. Take breaks and be intentional online.
- Be Kind to Yourself – Practice self-compassion and notice your strengths.
- Make a Plan – Set one small, achievable goal each day.
Longer-Term Self-Care
- Create a Routine: Small daily goals that give you meaning and a sense of achievement can make a big difference.
- Do What Fulfils You: Whether it’s exercise, creativity, or learning. invest in what gives you joy.
- Challenge Negative Thoughts: Work with a professional if needed to develop healthy thinking habits.
- Add Uplifting Moments: Keep a gratitude journal or help others. Small acts matter.
- Eat and Rest Well: A healthy diet and regular meals support emotional resilience.
- Pamper Yourself: A morning routine or simple self-care helps improve mood.
- Get Fresh Air: Go for a walk, open a window, or sit in nature. Even looking at nature scenes can help.
When to Get Support
If you’re finding it hard to cope, talk to your GP, contact workplace wellbeing services, or reach out to organisations like Mind or NHS Talking Therapies.
Remember: your mental health matters. Asking for help is a strength, not a weakness.