How to Become Happy When Feeling Down

Anyone can experience moments of sadness. Often, sadness is a natural reaction to changes and events that happen in life. The good news is that everyone has the ability to find happiness, and there are many methods you can adopt to tap into that ability and feel better.

Write down your emotions. Consider getting a journal that you can use to write about your thoughts and feelings. Writing down your sadness can be helpful in gaining a better understanding of them. It will help you 'connect' with yourself and might even lead to a deeper self-awareness.

• Journaling - even for just 20 minutes a day - will help you clarify and organize your thoughts on sadness, which can help you recognize why you're feeling down. It can also assist you in tracking your behavioral and emotional patterns. Additionally, some studies suggest that journaling can even benefit physical health and strengthen your immune system by reducing stress.
• While writing, focus on the content of what you're writing, not on how it's written. In other words, don't worry about grammar or spelling. For example, you could write a journal entry like this: "Today, I had a particularly tough day - the sad thoughts about my divorce just won't let go. Sometimes, I’m unsure if I should be sad about it, because although I've been divorced for a year, my marriage had already ended long before that. I know this. But I still worry that I’m getting stuck in the past and that my children are suffering because of it. I’m also angry at myself for not being able to let go of the past sadness. Divorce happens every day, so why does this process seem so difficult? The last time I had a tough day, I talked to my sister and it really helped me feel better; maybe tomorrow I’ll call her again. I know tomorrow will be a new day."

Smile and laugh out loud. Numerous studies have shown that simply smiling can improve your mood and make you feel happier. Moreover, laughing triggers the release of endorphins, the brain's chemical messengers that enhance your emotional state.

• Although you may not enjoy this, even activating the small muscles involved in smiling can make you feel better. So, try to fake it. At first, it might feel forced, but the act of smiling or laughing loudly can trigger happy or funny memories, ultimately leading to a genuine smile.
• If you'd like to smile or laugh naturally, consider watching a comedy, reading a funny story, or spending time with friends who are guaranteed to make you smile.

Cry freely. Even though you may be reluctant to cry because you're aiming to feel better and happier, sometimes crying can actually improve your mood. If you feel the urge to cry, don't suppress it—instead, allow yourself to cry whenever you need to. Crying can relieve you of emotional weight, as it often feels like you've "let go" of your sadness.

• Studies have shown that most people who allow themselves to cry tend to feel better afterward. This is partly because crying is a natural way for the body to regulate stress-related hormones.
• However, while crying can help reduce stress and improve your mood, be aware that if you can't stop crying, it might indicate a more serious emotional or hormonal issue. If this happens, seeking professional help from a doctor or therapist is advisable.

Try viewing the bigger picture. What other aspects of life make it worth living? It's helpful to think about everything you value in life, like your friends, family, and health, and you'll realize there are many reasons to feel happy and grateful, even if you don't feel that way in the present moment. Studies have shown that gratitude is deeply connected to happiness.

• Reflect on your fond memories. Although they're in the past, you can relive them in your mind. This is one of the beautiful qualities of memories: just because things seem grim now doesn't mean tomorrow won't bring brighter moments.
• When sadness stems from a small issue in life, like receiving a low grade on an assignment, try to look at the situation from a broader perspective. Consider whether you'll still be upset about this event in 10 years and whether it will matter as much in the future. Remember the saying, "Don't make a mountain out of a molehill."
• Each day, try to find something that brings you happiness. Social media challenges on platforms like Facebook, Twitter, and Instagram, often using hashtags such as "100daysofHappiness" or "findingthesun", encourage people to discover small moments of joy and gratitude in their daily lives.
• Even if your sadness is due to a painful life event, like the loss of a spouse, reflecting on your life as a whole can be helpful. For example, you might find comfort in remembering happy moments with your late partner and feeling grateful for having had them in your life, even if you’re grieving their untimely departure.

Distract your mind. Sometimes when we feel sad, it's hard to focus on anything else. However, immersing yourself in sadness can actually harm you more and increase your sense of helplessness. Distracting yourself can help shift your focus away from the sadness and also reduce stress—scientists refer to this as "diversion." You aren't avoiding your problems; you're just focusing on activities that help you forget time and space. Here are some examples of methods to distract your mind:

• Listen to music. Avoid sad songs. Try upbeat, danceable tunes, lively music, or cheerful melodies that inspire or remind you of happy times. Music can be an effective therapeutic tool.
• Look through childhood photos or pictures from travels, graduations, or other important life events. If a humorous photo comes up, don't try to dismiss it. Cherish it. It will remind you that life moves quickly, and despite the sadness, there were joyful (and fun!) moments in your life too.

Read a book. Allow yourself to "drift" into another world or into the past. Books take us to places we've never been, full of adventure and romance beyond our current life. Whether you're reading historical fiction or romance novels, immersing yourself in a different world will help relax your mind and focus on something else. Just reading for 6 minutes can reduce stress levels by two-thirds.

Understand sadness. Sadness is a natural part of experiencing grief. It's a painful emotion that is usually temporary and often triggered by external factors, such as a breakup, conflicts with a close friend, moving away from home, or the loss of a loved one. Sadness is a normal emotion that most people experience at various points in life.

• Sadness resulting from grief can affect your concentration, appetite, and sleep patterns.

Recognize the difference between sadness and depression. It's important to understand the difference between sadness and depression because the treatment methods for each are completely different. Unlike sadness, depression doesn't typically stem from an external cause; it's simply a feeling. Compared to sadness, depression is often a more serious condition that can affect your mood, sleep patterns, appetite, energy levels, interest in the world around you, social interactions, focus, and self-worth.

• One key difference between depression and sadness is the ability to experience joy, love, and hope. When people feel sad, they can still experience moments of happiness or enjoyment. However, those with depression often feel that they've lost interest, hope, or anything else, and become emotionally numb. Additionally, for someone with depression, their sadness feels like a dark cloud hovering over them, one they can't escape. They tend to dwell on their thoughts and simply feel like they can't "feel better."
• Depression is a long-term condition that can become a lifelong struggle, whereas sadness is typically temporary or fleeting. If you find that you're unable to cope with sadness to the point where it negatively affects your daily life, and suspect you might be dealing with depression, it's important to consult a mental health professional. Treating depression may involve therapy or medication, so it's essential to assess whether your sadness is chronic to determine the appropriate course of treatment.

Reflect on your emotions. Is your emotional state the result of something that has occurred in your life? For example, have you just gone through a breakup or lost a loved one in your family? Identifying the cause of your sadness can help you better understand it and overcome it. Looking at external factors will also help confirm that you're experiencing a normal reaction to an event, rather than being affected by chronic depression.

• Moreover, understanding why you feel sad will allow you to choose the right methods to alleviate your sorrow. For instance, the sadness you feel after breaking up with a boyfriend of three months is different from the grief you experience after losing a husband with whom you’ve shared a decade of life.
• If you're dealing with a significant loss or trauma, it may be helpful to consult a mental health professional who can assist you in developing coping strategies for your grief. According to the Holmes-Rahe Stress Scale, the most stressful events that can impact an individual's mental and physical health include the death of a spouse, divorce, separation, and the death of a close family member. In such cases, when grief reaches its peak, the techniques described below can be beneficial in treatment.

Exercise. Go for a walk, run, or bike ride. Join a sports team. Do anything that can make you stronger and help you move forward. Exercise will stimulate your body to release endorphins, chemicals that promote a sense of well-being and improve your mood and stress responses.

• Any physical activity that requires effort and the use of your muscles will trigger the release of these beneficial endorphins. So, even if you’re not motivated to go to a spin class or run 5 kilometers, simple tasks like cleaning the house or taking a 15-20 minute walk can generate enough endorphins to make you feel happier.

Eat Healthy Snacks. Research has confirmed that what you eat and when you eat it can impact your emotions and mood. If you're feeling sad, consider a light snack that’s low in fat and protein but high in carbohydrates, such as a toasted English muffin with jam. When foods rich in carbohydrates are not overshadowed by proteins or fats, they release tryptophan into your brain. This tryptophan then converts into serotonin, a neurotransmitter that can enhance your mood, and this process can occur within just 30 minutes.

• You could also opt for other carb-based snacks like popcorn or a slice of whole grain bread. But remember, avoid foods rich in protein, such as cheese and poultry. These may hinder serotonin production since all amino acids compete with each other, which can ultimately block the tryptophan from entering your brain.

Engage in Spontaneous Activities. Sometimes, the monotony of routine can make you feel quite down. Do something unexpected (though make sure it’s not impulsive!). Visit a friend, go to a museum, surprise your mom by preparing lunch, or enjoy your weekend by heading to the suburbs. Mixing things up may help you rediscover your passions in life.

• You can also shake up your daily routine with small “disruptions.” For instance, you could change the order of tasks you typically do in the morning, like brewing coffee after your shower or arriving at work earlier than usual. A slight change in routine may help you reflect on how it feels. While familiar routines can bring comfort, they can also trap you in a cycle.

Pursue a hobby. You should redirect your negative or chaotic emotions into another activity. Engage in something that you love and that helps you relax, such as painting, photography, poetry, or pottery. Look for any activity that makes you feel peaceful and helps you 'escape' the day's difficulties. This doesn't mean you can 'escape' your sadness, but it does mean that you'll be better equipped to cope with it by taking the time to do something you enjoy.

• You could also take up a new hobby. Maybe you've always wanted to try yoga but never had the chance. Allow yourself to immerse in something new to inject some vitality into your life; trying a new activity or hobby is also a great way to meet like-minded people.

Take a bath or soak in a tub. You’ll be surprised by the relief that a simple bath can bring. Consider adjusting the water temperature to be cooler than usual. Cold water bathing can be very beneficial and healing; scientific studies show it improves blood circulation, reduces stress and muscle tension, and lifts your mood. The cold temperature will release endorphins into your bloodstream and brain, making you feel rejuvenated and positive.

• If you prefer soaking in a tub, you can add some Epsom salts (about 1–2 cups) to the water. Not only does it help detoxify the body and alleviate muscle tension, but Epsom salts are also said to stimulate endorphin release, helping reduce stress and improve mood.

Talk to a friend. An essential factor in happiness is receiving social interaction and support. Talking to a friend about your sadness or a situation that upsets you can help reduce the pain, as it makes you realize that someone cares about you and your feelings. Discussing the issue can also help you 'release' your emotions and clarify them because this process requires you to express your feelings through words. Your sadness is no longer an abstract concept; it becomes a real emotion, something you can name and discuss clearly.

• Studies have shown that people who experience great stress in life, such as losing a spouse or a job, are more likely to cope better if they have a network of friends and family to turn to and rely on.
• You might also learn something from talking to friends. For example, perhaps your friend has gone through similar emotions or situations and can offer support and advice. Additionally, your friend might suggest coping strategies you haven’t thought of. For instance, if you just broke up with your partner, your friend might remind you of the times you used to complain about your partner’s neglect and selfishness. Similarly, your friend could remind you why you ended the relationship when you're feeling stuck in the sadness of it all.
• Friends can also make you feel supported and ease feelings of loneliness. They can listen to you and understand you. Also, talking to a friend can improve your mood because at some point, they will make you smile or even laugh!

Go out and socialize with others. You can go to the movies, have dinner, or take a drive with friends or family. Besides providing a distraction, social interaction can stop you from dwelling on your sadness for a few hours. Just talking to someone – even if it’s just casual banter – and changing your surroundings can lift your spirits.

• If you're naturally more solitary, don’t force yourself to socialize too much, as it might only cause you more stress and anxiety. Instead, engage in light social interactions at a comfortable level, such as doing errands, going shopping, or getting a manicure with a friend, rather than spending an entire evening dancing with friends in a bar.

Spend time with your pets. If socializing with people isn’t your thing, you can always turn to your pets! Cuddling or petting the animal you love can help lift your spirits because it satisfies basic human needs for connection and closeness. Research shows that spending time with your dog, for example, can increase the concentration of endorphins—chemicals that interact with sensory organs in the brain to trigger positive feelings and improve your mood.

• Additionally, animals are excellent at picking up on our moods through body language and tone of voice, which is why they often seem to be in tune with human emotions.

Focus on others. Allocating time and energy to help those around you not only keeps you busy but also provides a sense of purpose and fulfillment, improving how you feel about yourself and your situation.

• Look for volunteer opportunities that you’re passionate about, such as assisting at a homeless shelter, providing free meals at a soup kitchen, walking stray dogs, or volunteering at an elderly care home.
• Even small acts of kindness, like letting someone else go ahead of you in line at the grocery store, can make you feel better. Acts of kindness boost your well-being because they’re tangible actions you can take, not just things you can think about.

• Don’t try to hide your feelings from others; this won’t improve the situation. Talk to a trusted friend or family member about how you’re feeling, and they can offer the social support you need. However, if you require further help, consider meeting with a counselor or another mental health professional. At the very least, they will assist you in developing strategies to effectively cope with your sadness.