9 strategies to help eliminate sadness

Sadness is a natural emotion and is usually nothing to worry about. However, sometimes this feeling lasts too long and affects your daily life.

Sometimes it can be difficult for people to admit that they are depressed. Studies have shown that many people – especially men – will hide their symptoms because they are embarrassed, but research has also shown that women are actually twice as likely to suffer from depression as men.

You should see a doctor if you feel hopeless, have lost weight for no apparent reason, or have lost interest in your usual activities. But if you're simply feeling a little down, try these tips, and if you still feel sad, see a doctor.

1. Take a walk

There are plenty of studies that show that exercise can boost your mood. But you don’t need to splurge on an expensive gym membership; a walk around the block can be enough to make you feel more positive. And you don’t even have to expect much.

Researchers at Iowa State University have shown that no matter where we walk or why, simply standing up and passing others improves our mood.

2. Go outdoors

Not only does natural outdoor light help regulate your circadian rhythm, it also provides your body with vitamin D. People who are deficient in vitamin D often feel tired and depressed, especially after a long winter. Help your body increase its vitamin D levels by spending more time outdoors – even on cloudy days – and you’ll benefit from the natural light.

3. Keep your back straight

Hunching over a keyboard all day can affect your posture, and not only does it drag your spirits down, it also sends signals that cause those around you to avoid you.

Yoga and Pilates poses that keep your chest up and your head up help improve your mood. And open body language will welcome others instead of pushing friends away.

4. Avoid sugary snacks

While sugary foods like candy may feel good at first, they have consequences later on. Low blood sugar can cause mood swings, leading to a vicious cycle of low blood sugar and sugar cravings. Break this cycle by eating regularly and healthily.

5. Call a friend

Or better yet, arrange a meeting. Support from others not only improves our mood, but also provides physical and mental support that allows us to cope with difficult times.

In today’s technological age, scrolling through social media or texting can be convenient, but it can actually make you feel worse. Talking, even about the weather, can create a sense of connection that is essential for mental health.

6. Read books

Bibliotherapy has been endorsed by NHS England and Public Health England through the Reading Well Books on Prescription scheme. This scheme compiles and recommends books for a range of mental health issues, including depression and anxiety. Books in the Reading Well catalogue are available from public libraries, making them easy to access.

7. Nostalgia

Instead of “living in the moment,” think about the past. Recalling memories can help alleviate feelings of loneliness. But the benefits don’t stop there: researchers in China found that “warm memories” are real. They used music to trigger feelings of nostalgia and found that participants reported feeling physically warmer. So if you’re feeling cold or lonely, pop back in your old CDs and let the music wash over you.

8. Brush your teeth

It may seem like an odd idea to include dental hygiene on this list, but research has shown a link between periodontal disease and depression. Going to the dentist may be the last thing you want to do on a sad day, but depression weakens your immune system and can affect your oral health. This can lead to tooth loss, which can have a negative impact on your quality of life.

To prevent this, brush your teeth twice a day, floss, and see your dentist regularly.

9. Accept your age

While the way we view ourselves and our bodies may change over the years, this doesn't have to be negative.

Researchers have shown that how people accept aging is linked to their mood. People who view aging negatively tend to feel more depressed. So change your perspective by looking for body-positive messages.

According to Dantri