Overcome Sadness discouragement and sadness are mood states characterized by presenting in those who suffer a state of dejection and unhappiness that causes deterioration in relationships with others, leisure activities that previously caused pleasure and overall health.
The World Health Organization estimates that about 350 million people in the world suffer from mood disorders how they can overcome sadness. In some cases, these disorders end with the suicide of the person who suffers so its very important to overcome sadness.
Being depressed for most of the day and keeping in mind some of the following symptoms may be indicator of having a depressive disorder, but it does not necessarily have to be so.
- Decreased interest and pleasure for almost everything
- Poor appetite or overeating
- Low self-esteem
- Insomnia or hypersomnia
- Lack of concentration or difficulty in making decisions
- Feeling hopeless
- Feeling of excessive or improper uselessness or guilt
- Thoughts of death and / or recurrent suicidal thoughts
- Symptoms interfere significantly in the life of the sufferer
The professionals of Clinical Psychology and Psychiatry are the only ones authorized to diagnose this type of disorders, so it would be a serious one that you will diagnose yourself a depressive disorder to fulfill some of the criteria that we have shown.
7 Tips for Overcoming Discouragement and Sadness
1-Exercise your body
Incorporating physical exercise into your day-to-day routine is one of the first steps you can take if you want to improve your mood.
There are many ways to exercise your physique, so finding the one you like most will only be a matter of time. Maybe you like going to aerobics classes in a gym, running in a park, biking on a mountain near your house, joining a league of your favorite sport a couple of days a week, etc.
If you are constant, whatever activity you practice will help you to improve your mood thanks to several sources of gratification.
First because you will see how your performance improves day after day: each time you will be able to run longer without getting tired or it will take less time to do your cycling route , for example. That will increase your motivation, your self-confidence and your satisfaction.
Your own body will also be a source of important gratification, because whatever level you are in these moments, the sport will tone your muscles and this will reduce those small discomforts you can have in areas such as the back. Also, who does not feel satisfaction seeing how their muscles harden?
At the brain level there are also changes during and after physical activity to help improve your mood. Thanks to exercise stimulates the release of endorphins, a substance generated by the body itself and that produces a feeling of well-being and analgesic effect.
2-Take care of your food
Having a balanced diet is essential if you want to have good health, both physical and psychological.
There are foods that favor the segregation of certain substances that can improve your mood like tryptophan, magnesium, folic acid or different vitamins, which in turn are related to other chemicals in your own body such as serotonin, dopamine or the noradrenaline largely responsible for your mood.
However, the purpose of this article overcome sadness is not to conduct an analysis of precursor foods for this type of substances, but to make you aware that you should try to eat a healthy and varied diet that includes fish, red meats, vegetables, nuts and pulses and Which is as far away as possible from the junk food to which we are so exposed today.
Another reason why you should carry a healthy diet is to maintain control of your body weight. A poor diet can make you gain weight, which can affect self – esteem and confidence. Also, if you get used to eating unhealthily, later it will be much harder to eat a healthy diet.
3-Enjoy your hobbies
Spending time to enjoy doing those things that you love can greatly help you to improve your mood. Go to the cinema; go out with your friends to have a good time, watch a competition of your favorite sport, etc.
It is normal that when you are in a very low mood, even doing what you like becomes an overexertion, because in those moments you do not feel like doing anything. In this regard, one of the many psychological tools that can help you is the setting of goals, explained in detail in point number 7.
At first you may have to make an extra effort to take the time to spend some of your hobbies, but soon it will become an important source of well-being.
4-Ask for help
Many people who are going through a bad time make the mistake of not asking for help. overcome sadness Sometimes they do it for fear of letting others know their fears, insecurities or discomforts; On other occasions, all the stigmas that still exist today related to mental illness do their job and prevent these people from asking for help.
If so far you have not asked for help, either for the reasons we gave in the previous paragraph or for others, it is time for you to do so. Starting with someone close to you is a very good step, although it will not be the only one.
Your loved ones will always try to help you and your words and advice will go in that direction. However, in most cases, you will need psychological work with a qualified professional.
5-Let yourself want
Try to stay close to those people with whom you have a greater relationship. Your support and esteem are necessary to improve the state in which you are.
With them you can share time enjoying hobbies that you have in common, you can distract spending a pleasant time in your company and you can relax and share your feelings and experiences when you need.
Although it is understandable that in many moments what you feel like to be alone, we should encourage you to make an effort to share your time with the people who love you.
6-Face the sources that generate discomfort
What you must to get away to the maximum possible is those people who make you feel bad and do not bring anything positive. They are usually people you have been around for a long time because one day they were considered friends, although now the relationship is not at all beneficial.
In other situations it will be much more difficult to get away from this type of people, for example in the case of having a boss who treats you with contempt and makes you feel underappreciated or co-workers that you do not like to be because there is evil Atmosphere and very little companionship.
Learning to face situations and people that cause you discomfort will be very beneficial throughout your life, since it is something you can use repeatedly. A good job with your psychologist will guarantee success in this regard.
7-Mark Your Goals
All the points we have explained so far can help you to improve your mood, but it is normal that if you are going through a bad time do not feel like doing sports, or devoting time to your passions or loved ones or other Activities that could help you.
We know that this is one of the main difficulties you can encounter; that is why the last point of this article is intended to explain, in a very brief way, what the technique of goal setting consists of.
The setting of objectives is a psychological tool that allows setting the objectives most appropriate to each situation. Setting specific goals will give you that motivation you need to do things that will help you to be better.
In addition, as you achieve the goals you set, your self-confidence will increase and you will enter into a very positive dynamic with which you will begin to function in a much more effective way.
As with any psychological tool (and as highlighted in one of the previous sections), it is very important that you use it under the guidance and supervision of a specialist. However, we leave 6 tips for you to start experimenting with using goal setting.
- Must be specific
It is important that you ask yourself what your goal is, why you want to achieve it, and what you need to achieve it.
The objective “I want to be better” would not be worth it, because it would not be specific enough. An example of a specific goal that might work for you is “I have to force myself to go to the gym a couple of times a week, because although I know that I’m lazy at first, then I feel very good.”
- Must be measurable
That the goals that you mark are measurable is essential, because it is what allows you to check objectively whether they have been achieved or not.
For example, instead of asking yourself the goal of “getting more exercise” (which would not be a specific goal) you should ask yourself the goal of “I’m going to go 3 days a week to the gym” (which it is).
- Must be achievable
If you set unattainable goals, in addition to not achieving the goal you are looking for, you will damage your self-confidence and your motivation to achieve it.
Following the example above, it would not be appropriate for you to consider doing physical exercise 5 days a week. This is very difficult for you, either because of your work, other responsibilities or because it is too much for you. Consider achievable goals and, as you go through them, you will increase your difficulty.
- Reaching them must depend on you
Your goals must be solely up to you. It would do little for you to set yourself a goal that depends on other people.
A very clear example of this is found in the field of sports, where many athletes are aiming to be “headlines”, when that does not depend on them, because it is the coach who decides. In this case, it would be much more appropriate to set the goal of “striving to the maximum in all exercises that the coach raised me.”
- Must be relevant to you
The goals you set yourself should be really relevant to you. It is not enough for you to know that you should get it for your health, for example, but you must really love it.
So, it would be of no use if you wrote “I want to stop smoking because it is very harmful to my health” if you know that you will not because you want to continue smoking.
- Must have a deadline
Setting a deadline to meet your goals will help you not procrastinate to infinity. Of course, you must be realistic and set the goals in the right time: neither too early nor too late.