Method 1: Handle sadness.
1, a crying. Studies have shown that crying helps to release endorphins, which are substances that can improve mood. Crying can also make people's parasympathetic nervous system active, thus alleviating the bad emotions caused by stress and pain. Several studies show that crying is an effective relieving mechanism in the body, which can transmit a person's pain to the external environment. At the same time, others will naturally give you more care when they see you crying.
William? Frey believes that crying can expel toxins from the body, and this view is also widely spread in major media. Although the toxin brought out by crying is very limited, almost insignificant, and most of the tears will be reabsorbed by the nasal cavity, perhaps this theory has some truth.
Another study suggests that whether your mood can be relieved after crying depends on whether your cultural environment recognizes crying. If everyone (or your family) thinks that crying is a shameful act, then crying may not help you alleviate the pain.
If you don't want to cry, don't force yourself to cry. Although everyone says it will be better to have a good cry, if you regard crying as a task rather than a natural emotional expression, it will not be conducive to the relief of your sadness.
2. Exercise. Many studies have shown that exercise can make the body produce endorphins and other substances beneficial to mood. A study asked participants to exercise regularly for 10 weeks, and found that people who exercise are more energetic, more active and more peaceful than those who don't exercise. In addition, exercise brings more benefits to depressed people. Exercise also helps you to concentrate, thus diverting your attention from sad events.
You don't need to run such a long marathon, and you don't need to spend a lot of time in the gym. You only need light exercise, such as gardening and walking, which will bring you beneficial results.
3. Smile more. Many studies have shown that smiling, even when you are sad, can help you relieve bad emotions. A heartfelt smile, or at least a smile that can mobilize the muscles of the eyes and mouth, has the most positive effect. So, when you feel sad, try to make yourself smile. Even if you don't want to laugh at first, you can't laugh, but at least it will make your attitude positive. This study also shows that people who are already unhappy will become more unhappy if they still frown.
4. Listen to music. Music can help you relax. It is also important to choose the type of music. Listening to those "wonderful and slightly sad" classical music can help you heal. But in the process of listening to music, don't recall the sad things that happened to you. Otherwise, it will only make your mood worse. Listening to music that sounds good to you can best relieve your sadness.
If you feel sad, listen to the music in the list of "the most relaxing music in the world" recommended by the British Acoustics Association. The list includes some songs by Enya, Airflow, Marconi League and coldplay.
5. Take a hot bath. Studies have shown that warmth can bring people a comfortable feeling. Therefore, taking a hot bath can help you relax and then relieve your sadness.
Method 2: Get rid of sadness.
1, accept your negative emotions. Sadness is a normal emotion. Research shows that complex negative emotions are not good for health, and those who are unwilling to accept or suppress their negative emotions will make the situation worse. Accept your emotions without making any judgments. Don't think, "What am I sad about such a trivial matter?" On the contrary, you should accept your sadness frankly, which will help you to deal with them better.
2. Distract. Studies have shown that reliving your sadness will hinder your process of getting rid of your painful emotions. Therefore, distracting your attention from other things will help you recover as soon as possible. Do what you like. Even if you don't want to do it at first, doing what you like will get you out of the pain. For example, take a walk, take an art class, develop a new hobby and play the guitar. You can try anything that interests you.
Keep in touch with friends. Associating with the person you like helps the brain to produce oxytocin, which can relieve stress. Try inviting friends to a movie, have coffee, or go on a blind date. Studies have shown that socializing helps to relieve depressive symptoms and sadness.
3. Training skills of concentration. When you accept the established facts in your mind and stop subjective repeated judgment, you can start to focus on other things. Studies have shown that concentration can change the brain's response to sadness and accelerate recovery. Focus can help you focus on the present instead of thinking about sad things over and over again.
4. Try meditation. A common method of concentration is meditation. Studies have shown that focused meditation can reduce the brain's response to negative emotional stimuli. Concentrated meditation can also relieve symptoms of depression and tension.
Generally, it takes about 15 minutes to concentrate on meditation. Find a quiet and comfortable place, sit cross-legged on a chair or floor, and put on loose clothes.
Focus on your breathing. You can focus on the ups and downs of your chest when you breathe, or on the feeling of air passing through your nose.
Gently suck air into the nasal cavity and reach the lungs, and the abdominal cavity will relax and become bigger. Then exhale gently through your mouth.
Keep breathing and expand your attention. Pay attention to your feelings, such as the feeling of skin touching clothes, the feeling of heartbeat and so on.
Accept these feelings and don't judge them. If you feel that you are slowly becoming distracted, start paying attention to your breathing again.
5. Start practicing yoga or Tai Chi. Studies have proved that practicing yoga and Tai Chi can help to relieve stress, physical and mental pain and improve mood. Because these two exercises will make you focus on "self-awareness". If you can take yoga or Tai Chi class and practice with others, it will be better than learning by yourself.
Method 3: Coping with the sadness caused by loss
1, understand the cause of sadness. You will feel sad when you lose someone or something. But everyone has different ways to deal with the loss of sadness, but sadness is a normal reaction when people lose. Loss is usually divided into the following categories: loss of loved ones, such as friends, relatives, lovers and so on.
I learned that my loved one was seriously ill.
Lose a relationship
Lose one's pet
Move or leave your hometown.
Unemployment or company bankruptcy
Lose something memorable or important
Physical disability
2. Understand some common reactions to sadness. Everyone's sad performance is different, and no one is right or wrong. Usually, sadness has the following manifestations: disbelief. The lost fact is hard for you to accept, so at the moment it happens, you will refuse, "This can't happen" or "This kind of thing won't happen to me".
Chaos. The loss of pain makes you unable to concentrate, forgetful and even incoherent.
Numbness You may become numb at first, which is a self-protection mechanism for the brain to avoid overstimulation.
Anxiety. When the loss happens suddenly, you are likely to feel nervous, anxious and worried.
People who feel relieved are usually accompanied by a sense of shame, but it is also a natural reaction. You may feel relieved when you break up with your lover who is full of contradictions, and you will feel relieved when your illness suddenly disappears. So, don't blame yourself for feeling relieved after losing it.
Physiological reaction. When sadness strikes, your body will have a series of reactions, such as difficulty breathing, splitting headache, nausea and vomiting, limb weakness, fatigue and so on. You may lose sleep, but you may also fall asleep.
Don't judge your feelings. Colleagues who feel sorry for the loss of items or pets will condemn themselves for "not feeling sorry for such a trivial matter". But please accept your natural emotions. Nothing is "should" or "shouldn't". It's natural to feel sad about losing something important to you. Some studies have confirmed that the death of a beloved pet will bring people the same pain as losing a family member.
The American Society for the Prevention of Cruelty to Animals has a lost pet hotline, which can provide you with consulting services such as when to euthanize a seriously ill pet, how to deal with the grief after losing a pet, and how to love a new pet. Their number is 1-877- grief-10.
4. Understand the stage of sadness. Almost everyone goes through five stages of grief: denial, anger, negotiation, despair and acceptance. But not everyone will go through these five stages in this order. For many people, the process of sadness is the alternation of these five feelings, and then it gradually weakens until it disappears. These five feelings don't have to be experienced, and they don't have to remind themselves of what stage they should be in now. As long as you recognize this feeling in time and deal with it reasonably. Don't blame yourself because the stage you have experienced is different from what the book says.
These five stages cannot be separated independently. You may feel that several stages of feelings are mixed together, and several stages of feelings are beyond your experience. No one goes through a standard grief stage, and everyone has special feelings and reactions.
5. Know the feeling of denial. Denial is often the first reaction to loss, and the external manifestation of denial is being at a loss. At the same time, there may be thoughts such as "this is not true", "I can't handle this" and "I feel good". In the denial stage, people often hope that all this is "just a dream".
But please don't interpret the feeling of being at a loss or shocked as "indifference". Denial is a natural protection mechanism of human brain to avoid the harm caused by great changes and excessive emotions. The person you lost may be the one you love deeply, but at that moment you acted at a loss.
6. Know the feeling of anger. Anger is a natural response to loss. At this time, "this is not fair" or "why am I like this?" I feel that you may pass the fault on to others. At this point, some aspect of your life is out of control, and you will naturally fly into a rage. This feeling is also a bit like when you are hurt, you will naturally fight back. When you are angry, you can find a psychological counselor or a consulting group for guidance. It will be difficult to do it by yourself. Therefore, talking to people who will not be affected by your anger can help you through this difficulty.
7. Know the feeling of negotiation. In the face of loss, some people will have the feeling of negotiation. For example, you will think, "If I had done something, this would not have happened now". At this time, you may feel sorry, or you may fantasize about what a beautiful scene will appear when you go back in time. When going through this stage, I suggest that you should also seek the help of others, such as professional psychological counselors or consulting groups, to get rid of your regrets.
8. Know the feeling of despair. Despair is the most common response to loss. It may last for a long time or disappear in a short time. When going through this stage, it is best to seek the help of professional consultants. Otherwise, it may develop into more serious diseases such as depression. The common symptoms of despair are fatigue.
Dreaming is easy to wake up.
Regretful, helpless and worthless.
Fear and sadness
Unwilling to associate with others
Headaches, cramps, muscle aches and other physical pains.
Lose interest in what you are interested in.
Changes in temperament (more mania, anxiety, etc.)
anorexia
Suicidal thoughts
In fact, it is difficult to distinguish sadness from morbid depression. Sad people may have all the symptoms listed above, but if they have suicidal thoughts or start planning suicide, they tend to be depressed. Once you have suicidal thoughts, you must see a doctor immediately.
9. Ask for help from family and friends. Talking to people close to you can help you relieve your sadness.
10, give yourself time to digest. It may take you a long time to get over your sad mood. Give yourself enough patience and time, and gradually enter the final stage of sadness "acceptance".
Method 4: Coping with depression
1. Depression is not simply depression. It needs professional medical treatment and usually does not heal itself. Sadness is a normal emotion, which can be a reaction after loss, or an emotion caused by bad experience or uncomfortable feeling. Sadness will ease over time, and it will appear again and again. But sadness often comes from a source, such as an experience or an event.
Depression is more serious than sadness, which will seriously affect your work and life. It cannot "recover itself" with the passage of time. Without treatment, the symptoms will not be alleviated, but will only last. In addition, depression is not necessarily caused by an experience or event.
2. Understand the symptoms of depression. Every patient with depression shows different symptoms, and some patients only show several clinical symptoms of depression. Symptoms of depression can affect patients' daily activities and lead to physical and mental pain or dysfunction. If you have more than five symptoms, you may suffer from depression: sleep disorder.
Eating disorder
Unable to concentrate, "feel distracted"
Too tired
Not interested in one's long-standing hobby.
Irritability, fidgeting
Lose weight or gain weight
Disappointment, despair, sense of worthlessness
Physical pain, headache, spasm and other unexplained pains.
3. Understand the causes of depression. There are many causes of the disease, and there is no unified conclusion so far. Trauma in early life may lay the foundation for subsequent depression, because it will change your view of things and the way your brain handles stress and fear. Some studies also show that depression may be related to heredity. In addition, major life trauma, such as sudden death of a lover and marriage, is also the cause of depression. The pathology of depression is very complicated. It has been suggested that it may be caused by abnormal brain transporters (such as 5- hydroxytryptamine and dopamine). Drug treatment is beneficial to the recovery of these substances to normal levels, thus alleviating symptoms.
Alcoholism and drug abuse are also important causes of depression.
Research shows that homosexuals and bisexuals are more likely to suffer from depression than normal heterosexuals. The reason may be that these people are not universally recognized by society and lack social support.
4. consult a doctor. If you have shown symptoms of depression that affect your daily life, you may wish to consult a professional doctor. He/she will advise you to take some drugs to restore the hormones in your brain to normal levels and help you improve your mood. Be sure to truthfully describe your illness to the doctor. Because there are many kinds of drugs to treat depression, doctors can only prescribe the right medicine if they clearly understand your symptoms.
But everyone's reaction to drugs is different. You may need to try a variety of drugs under the guidance of a doctor to find the one that suits you. If you feel no curative effect after taking it for a period of time, you should report it to your doctor in time.
Be sure to take the medicine according to the doctor's advice, and don't stop taking the medicine without authorization, otherwise it may aggravate the condition.
If you have not been able to prescribe the right medicine, it is recommended to consult a psychologist. Psychiatrists have professional knowledge of psychology and also look at common diseases. A psychologist can help you find the right medicine.
5. Seek the help of a professional psychologist. There are many causes of depression, so you'd better find a professional psychologist to help you treat it. They can help you understand the disease and guide you to treat it. Besides advising you to take medicine, I will also give you psychological counseling. The combination of the two methods will promote your faster recovery. There are two paradoxes about the treatment of depression. One is "you can get rid of it as long as you cheer up", and the other is that asking for help is a sign of weakness. Both of these statements are wrong. Asking for help is the performance of the strong, because you dare to summon up courage to make yourself better.
There are also many kinds of psychiatrists, such as psychiatrists and psychological nurses, who have the right to prescribe and can also carry out certain psychotherapy.
A psychologist is a person who holds a doctorate in psychology (clinical psychology, educational psychology or consulting psychology) and has professional and systematic knowledge of psychotherapy. The charge is second only to that of psychiatrists.
A licensed clinical social worker is a person with a master's degree in sociology. They can also do some psychotherapy to help you find other related treatment services in the local community. However, the workplace of clinical social workers is usually a small clinic in the community or a health clinic in the school.
Licensed marriage and family therapists specialize in solving problems between families and couples. Some of them can have psychotherapy alone, while others can't.
A professional consultant is a person with a master's degree in consulting. They can't do psychotherapy alone, but only under supervision and guidance. And their work places are generally in small clinics in the community.
6. Contact the insurance company. If you live in the United States, you can ask your medical insurance company what kind of psychological counseling services you can provide locally according to the types of insurance you insure. Some insurance companies can reimburse all psychological counseling services recommended by your family doctor, while others can only reimburse psychological counseling services provided by specific institutions.
7. Keep in touch with family and friends. A common symptom of patients with depression is the weakening of social function. If you take the initiative to contact people close to you, their love and support will help you recover. At first, you may not want to meet and associate with others. Therefore, you need to encourage yourself and remind yourself that isolation will only make you worse.
8. Eat healthily. Improving your diet will not "cure" your depression, but it can be improved to some extent. Eat more complex carbohydrates. For example, whole wheat, brown rice, soybeans and lentils are all good complex carbohydrates. These foods will make you feel full for a longer time and effectively lower your blood sugar concentration.
Do not eat sugar and simple carbohydrates. After eating these foods, you will feel "excited" in the short term, but in the long run, it will only aggravate depression.
Eat more fruits and vegetables. Fruits and vegetables are rich in vitamin C and beta-carotene, which are antioxidants and help to eliminate harmful free radicals in the body. Therefore, try to match different fruits and vegetables with each meal.
Take enough protein. Several studies show that eating more protein can improve your alertness and mood.
Combined intake of omega -3 fatty acids. Many nuts, linseed oil, soybean oil and dark green leafy vegetables all contain omega-3 fatty acids. In addition, fatty fish such as tuna, salmon and sardines also contain omega-3 fatty acids. Some studies show that eating fatty fish often helps to prevent depression.
9. Improve the quality of sleep. Depression will affect your sleep quality. Try to sleep at a fixed time, watch less TV before going to bed, develop healthy sleep habits and ensure 8 hours of sleep every night. Chronic insomnia patients are more likely to suffer from depression.
Patients with sleep apnea syndrome will affect their sleep quality during sleep and are more likely to suffer from depression.
10, do exercises. If you have been suffering from depression, you may not want to go out or do sports. But research shows that exercise helps to improve your mood. It is also helpful to encourage yourself to do at least 30 minutes of moderate-intensity exercise every day or do strength training twice a week. Some studies have proved that people who regularly participate in sports are less likely to suffer from depression.
Obese people are also more likely to suffer from depression. However, scientists' research has not confirmed this conclusion, only that exercise helps to improve obesity and depression.
Method 5: Coping with seasonal affective disorder
1, to understand the symptoms of seasonal affective disorder. Seasonal affective disorder is a depressive symptom, which stems from the biochemical imbalance in the body caused by seasonal changes. People who usually live at higher latitudes, because of the short light time in autumn and winter, the substances in their bodies change, and then symptoms similar to depression appear. Symptoms of seasonal affective disorder include fatigue and weakness.
Can't concentrate
Appetite increase
I like being alone and don't want to associate with others.
Dream, wake up, fall asleep.
The susceptible population of seasonal affective disorder is1teenagers aged 8 to 30.
Patients with seasonal affective disorder will unconsciously consume more sugar than usual and gain weight.
2. Find an expert for treatment. The treatment of seasonal affective disorder is very similar to the treatment of depression, and usually drugs combined with psychotherapy can be cured.
3. Try phototherapy. Light therapy helps to get your biological clock back to normal. You can buy phototherapy equipment in stores or online. The light intensity of this phototherapy equipment should be 10000 lux. Before buying, ask the seller if this phototherapy lamp is specially used to treat seasonal affective disorder. Some phototherapy lamps are used to treat skin diseases, which will release more ultraviolet rays and be harmful to the eyes.
Phototherapy is generally safe. But for patients with bipolar disorder, please consult your doctor before using phototherapy.
If you are a person with lupus, skin cancer or eye disease, you should use phototherapy with caution because it may have side effects.
4. Get more sunshine. Getting more sunshine helps to improve your mood. Open curtains and blinds and do more outdoor activities.
5. Make the room brighter. Painting the walls in light colors can reflect more natural light and make the room brighter. In addition, decorating the house with cheerful and bright colors helps to improve the mood.
6. Enjoy the winter. Look at the bright side of winter. If you have a stove at home, you might as well warm up in front of the stove, make some candied fruit and drink some hot cocoa (of course, in moderation).
7. Do more exercise. Just as exercise can relieve depression, exercise can also relieve the symptoms of seasonal affective disorder. If winter is very long in your area, you might as well take part in some winter sports, such as skating and snowshoeing.
8. Consider using natural therapy. But be sure to consult a doctor before using it, otherwise it may conflict with the medicine you are taking or have side effects. Try melatonin to improve sleep. If seasonal affective disorder affects melatonin levels in the body, leading to sleep disorders, you can improve your sleep by taking melatonin supplements.
Use Hypericum perforatum Studies have shown that Hypericum perforatum is helpful to relieve mild depressive symptoms. However, Hypericum perforatum will affect the efficacy of other drugs, such as birth control pills, drugs for heart disease and cancer. However, Hypericum perforatum can not be taken with other antidepressants such as serotonin reuptake inhibitor (a new antidepressant) and tricyclic antidepressants. Otherwise it will lead to serotonin syndrome. Therefore, don't start taking Hypericum perforatum without authorization, and be sure to consult a doctor in advance.
9. Go to a warm place for a holiday. If you live in a place with short sunshine in winter, you might as well choose a sunny place for your holiday. For example, the Caribbean coast and the southwestern United States have plenty of sunshine even in winter.
Tips to relax and do what you like is an important way to get rid of bad emotions.
Help others. Many times, when you lend a helping hand to others, you will feel happy. Giving is the source of happiness.
If you believe in religion, you might as well learn some ways to relieve sadness in religion.
Keep a positive mood, release stress and don't go into a dead end. Forgiving yourself for "giving more and taking less" will make you happier.
Warning: If you take antidepressants as prescribed by your doctor, don't stop taking them or change the medicine without authorization. Consult a doctor before you have this idea, otherwise it may lead to serious consequences such as suicide.
If you are so sad that you want to hurt yourself or others, or have suicidal thoughts, you should seek medical attention immediately. You can also call the help hotline of China Psychological Crisis and Suicide Intervention Center at 800-810-17 and the emergency number 1 10.