15 things to do when you’re feeling sad

Sometimes we feel sad because of nostalgia, sometimes because of the current situation, sometimes it is hormones and sometimes something else. And it is okay to feel sad. What is not okay is to stay in that sadness.

You don’t need to do something immediately but it is good to know when is the right time to take action and flip your mood.

Here are 15 things you can try when you’re feeling sad:

1. Talk to someone

Reach out to a trusted friend or family member and share how you’re feeling. Talking about your emotions can help you feel heard and supported.

2. Practice self-care

Take a relaxing bath, light some candles, or do something else that makes you feel good.

3. Write it out

Write down your thoughts and emotions in a journal. This can help you process your feelings and gain a new perspective.

4. Get some fresh air

Take a walk outside or spend some time in nature. This can help clear your mind and improve your mood.

5. Listen to uplifting music

Put on your favourite music and let it lift your spirits.

6. Practice mindfulness

Engage in mindful activities such as yoga, meditation, or deep breathing exercises.

7. Do something creative

Draw, paint, write, or create something that inspires you.

8. Get moving

Exercise releases endorphins, which can improve your mood. Go for a run, take a fitness class, or just dance around your living room.

9. Practice gratitude

Write down three things you’re grateful for, no matter how small.

10. Watch a funny movie or TV show

Laughter can be the best medicine when you’re feeling down.

11. Treat yourself

Buy yourself something small that makes you happy, like a new book or a favourite snack.

12. Volunteer

Helping others can be a powerful way to improve your own mood and sense of purpose.

13. Connect with a pet

Spending time with a furry friend can be a great way to boost your mood.

14. Practice self-compassion

Be kind to yourself and recognise that it’s okay to feel sad sometimes.

15. Do an activity you loved as child

Engaging in childhood activities taps into positive memories and joyful playfulness, providing an emotional connection that helps uplift your mood and ward off sadness.

So, what do you do when you feel sad?

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