What Not to Do When You're Feeling Sad: A Guide to Healthy Coping
Introduction:
We all know that feeling sad is a natural part of the human experience. It's an emotion that we all encounter at various points in our lives. While sadness itself is not something to be avoided, how we respond to it can significantly impact both our mental and emotional well-being. In this blog post, we'll explore some common pitfalls - things you should avoid doing - when you're feeling sad and offer healthier alternatives to help you navigate these challenging moments.
Isolating Yourself:
One of the most common reactions to sadness is to hide away from it all and withdraw from social interactions. While it's essential to give yourself space to process your emotions, complete isolation can exacerbate feelings of loneliness and despair. Instead, consider reaching out to a trusted friend or family member. Sharing your feelings with someone you trust can provide comfort and support during difficult times. Remember, a problem shared is a problem halved.
Bottling Up Emotions:
It is important not to suppress or deny your feelings as this can lead to emotional repression, which may result in long-term psychological issues. It's essential to acknowledge and accept your sadness. Avoiding or dismissing your emotions won't make them disappear. Instead, try to express your feelings in healthy ways, such as through journaling, art, or talking to a therapist.
Overindulging in Unhealthy Habits:
When sadness hits, it can be tempting to turn to unhealthy coping mechanisms like overeating, excessive drinking or using substances. While these behaviours may offer some temporary relief, they often worsen the underlying emotional pain and can lead to additional problems further down the line. Opt for healthier alternatives like exercise, meditation or engaging in hobbies that bring you joy. I often roll these three activities into one by going on a dog walk with a friend and chatting through life’s difficulties, always feeling so much better afterwards.
Negative Self-Talk:
During moments of sadness, it's common to engage in negative self-talk. You may criticise yourself, blame yourself for feeling this way or convince yourself that you don't deserve happiness. Many of us are so harsh on ourselves. I’m sure we wouldn't speak to our friends in the way that we speak to ourselves in our heads. Instead of falling into this trap, practice self-compassion. Treat yourself with the same kindness and understanding you'd offer to a close friend. Remember that it's okay to feel sad, and it doesn't diminish your worth.
Ruminating on the Past:
Replaying past mistakes, regrets or painful memories can deepen your sadness and keep you stuck in a cycle of despair. While reflection is healthy, ruminating excessively on the past can be counterproductive. Instead, focus on the present moment and what you can do to improve your mood today. Engage in activities that bring you a sense of accomplishment or satisfaction.
Setting Unrealistic Expectations:
Don't pressure yourself to "snap out of it" or "be happy" immediately. Sadness is a complex emotion, and it's okay to experience it at your own pace. Setting unrealistic expectations for yourself to feel better quickly can lead to frustration and disappointment. Healing takes time, and it's a gradual process. Allow yourself time to work yourself back to an emotionally level place.
Avoiding Professional Help:
If your sadness persists, becomes overwhelming or starts interfering with your daily life, seeking professional help is essential. Avoid the mistake of thinking you can handle everything on your own. Mental health professionals are trained to provide support and guidance tailored to your specific needs.
Here at OLIP Therapy, formerly The Hampshire Hypnotherapy and Counselling Centre, our counsellors and therapists are experienced, trained compassionate individuals who are here to help you to feel better. When sadness washes over you, remember that it's a normal part of the human emotional spectrum. Instead of avoiding or suppressing it, acknowledge your feelings and respond to them in healthy ways. Reach out to others, practice self-compassion, engage in positive activities, and seek professional help if needed. By avoiding the common pitfalls mentioned above, you can navigate sadness with resilience and emerge from it both stronger and wiser.
