9 Proven Techniques to Deal with Depression and Sadness

It seems impossible to deal with depression and sadness while we are going through it. We’ve all been there, it affects all of us at some point in our life. We feel like there is no way out of our misery and despair or we feel like we are stuck in a black hole just drifting. We might even feel paralyzed to the point that anything we do seems pointless. All these feelings are natural at some point in everybody’s life.

It might be something you did or it could be something somebody did to you. It might even be a mixture of both. You may even be drifting through life with a smile on your face, hiding the pain you feel from the world. I’m here to tell you that you can make it out of depression.

Think about other low points in your life. Did you make it through those times? Since you are still here to read this, I’m going to assume you did. That means your track record of making it through times of sadness and depression is 100% and you can make it through this one. I can’t tell you what’s going to get you out of your funk, but I can offer advice on things that have helped me and others deal with depression in the past.

Definition of Depression

Mayoclinic.org defines depression as “a mood disorder that causes a persistent feeling of sadness and loss of interest.” This persistent feeling is much worse than a case of the blues. It’s not something that can just be turned off. Sometimes it takes months even years to get through it. Depression can cause many mental and physical symptoms within our bodies.

Symptoms of Depression

Symptoms of depression can present themselves in different ways for different people. Some people can put on a face and act like nothing is bothering them. While others, find it hard to do anything.

Symptoms of depression are:

  • Feeling hopeless
  • Reckless behavior
  • Trouble sleeping or sleeping too much
  • Lack of energy
  • Appetite changes
  • Feeling numb
  • Quick to anger or irritable
  • Self-hating
  • Increased anxiety
  • Thinking about hurting self or others

You can experience one or many of these symptoms of depression when you are going through it. The first step is recognizing you are depressed. After you admit to yourself you are depressed, you can begin to get your mind into the right place.

Tips to Deal with Depression and Sadness

1.     Find a hobby.

Image of person painting for arts and crafts to get over depression.

A hobby can be a great distractor from the things that are depressing you. Sometimes all you need is something to take our mind off the situation at hand. There are so many hobbies out there that you are bound to find something you enjoy.

Writing can be a great way to get things off your mind without having to talk to anybody about it. There are many ways you can get your thoughts on paper. You can write a journal, start a blog, or talk on a forum, just to name a few ways to get your thoughts out. Learning to play an instrument can be very entertaining and can help boost your confidence. Drawing, painting, sculpting, or any other art and crafts can be a great hobby to pick up. You may even be able to make some extra money if you want to try and sell your crafts on sites like Etsy or Facebook Marketplace.

For more ideas on hobbies see 12 Best Hobbies to Help Fight Anxiety & Depression.

2.      Hang out with friends and family.

As alone as you may feel, there are friends and family that really enjoy your company. Going out with them and doing something can help take our minds off our problems for a little while. It can also help us realize that there are people out there that love us unconditionally. You can even invite your friends and family to do a hobby like the tip above. If you really don’t feel like going out, you can always invite friends or family over and hang out at your house. You can play board games, watch movies, or just chat. Friends and family are always there to help you when you need them.

3.      Stay busy with things that make you a better you.

Image of person reading book to help with depression

Keep yourself busy so you don’t have time to dwell on the past. Look toward the future and find things that you can do to make yourself a stronger version of you in the future. You can fill your time learning something. You can enroll in college and finally work toward that degree you’ve wanted. You can learn a skill on the internet. You can read books or blogs on many topics that make you a better you. You can also use your time to go to the gym and get into shape. This not only helps you potentially look better but also, exercising releases endorphins putting you into a better mood.

For some great book ideas see 9 Books To Read If You Have Depression & Just Need A Little Help Making It Through The Day.

4.      Don’t forget the past but look toward the future.

The past is typically what causes our sadness and depression. We should never forget the past, but we must let it go in order to move on. Focus on the present and your future. Where do you see yourself in the future? Who do you want to be? Use the answers to these questions to motivate yourself to start doing things now to make you who you want to be. We can’t change what has already happened or what we already did but we can change our future.

5.      Visualize times of happiness.

It may feel like it’s been like this for a while, but times weren’t always bad, and they won’t always continue to be bad. Remember the good times. Close your eyes and picture yourself happy and in the moment. Allow yourself to be in that moment and feel what you felt and see what you saw. When you feel yourself sliding back to a negative thought, take a deep breath and go back to your happy memory.

6.      Eliminate the internal negative talk.

The way we talk to ourselves can really make or break our emotions. If we are constantly telling ourselves how bad we are, how ugly we are, how stupid we are, or any other negative thought, our mood will reflect how we feel about ourselves. When these thoughts start to creep in, we must think about the positive things we have to offer.

One thing you can do is take a step back and look at these qualities that we hate about ourselves and look at them objectively. Is this something that everybody believes about us or is it something we have just manufactured in our head? If it is something that others believe about us, is it something we can change? If it is something you can change, use it as motivation to be a better person instead of allowing the talk to keep you down.

7.      Think about all the good qualities you have to offer.

Image of person writing a list of good qualities they have to help with depression.

You have a lot of good qualities to offer the world and those around you. Many times, we forget this fact in our moments of weakness, but it is true. A good way to remember this is to get a piece of paper and make a list of the good qualities we have to offer. You can take it a step further by writing these qualities down on a sticky note and posting it in places you look at every day like the bathroom mirror or the door leaving the house. Whenever you see these notes you can read them out loud to remind yourself how valuable you are as a person.

8.      Set goals for yourself and start working toward them.

Goals are very important for success and to give yourself drive. You need to perform some internal reflection on what you want to achieve in the short term and long term. These goals can be related to some of the tips above like working out, reading a book in the next week, or even a goal with a hobby you started. These goals should be something you can achieve. Like the tip about the good qualities you have, you should write these goals down and post them in places you see every day.  That way you can ensure you are striving to achieve your goals every day.

9.      Talk to others about how you feel.

I don’t always like to bring others down or share my problems with others but talking about things can really help get the weight of the world off your chest. They may even provide insight that we can’t see from our current lens of the world. Many times, we don’t even need advice, just somebody listening to us and being there for us is enough to bring a little relief.

Friends and family are great people to talk to, but they are not your only option. You can chat with others going through or that have gone through similar situations online or in-person in support groups. Therapists are also an option if you would like some professional help. There is no shame in seeing a professional about problems you are having in your life.

Depression Hotlines

There’s nothing wrong with not being able to handle depression on your own. If you need help there are many hotlines that you can call and talk to somebody. Many of these hotlines are completely anonymous.

Phone Depression Hotlines

  • SAMHSA’s National Helpline – 1-800-662-HELP (4357)
  • National Suicide Prevention Lifeline – 1-800-273-8255 (TALK)
  • The Samaritans – (877) 870-4673 (HOPE)

Online Depression Hotlines

Bottom Line on How to Deal With Depression and Sadness

Image of sun shining through the clouds representing the light at the end of the tunnel when dealing with depression.

The bottom line is if you are feeling sad and depressed, don’t just sit around and wait for it to go away. You may not always be able to control the way you feel but you can control the way you react to those feelings. Take back control of your life and remember that you have made it through all the rest of the rough times in your life so there is no reason to believe that this time will be any different.

If you enjoyed this article on how to deal with depression and sadness please read my article about increasing your productivity.

9 Proven Techniques to Deal with Depression and Sadness

9 Proven Techniques to Deal with Depression and Sadness

0 0 vote
Article Rating

Leave a Reply

2 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
1 month ago

Ever since my best friend died, sadness continues to cloud my heart, and honestly, I have no idea how to deal with this. I guess you’re right; maybe I should engage myself with new books or blogs because as you’ve mentioned this can keep me busy. I also like your idea of clouding my mind with happy thoughts, hopefully it’ll work.

2
0
Would love your thoughts, please comment.x
()
x