If reflection makes you upset, let yourself cry again. No one can see you, so don’t be embarrassed. Just let yourself emotionally release.
If you’ve let your feelings out and are still sad, there is a good reason. You could still need to process a situational or internal conflict. Journaling can help you clarify your thoughts and feelings. Be specific about events and feelings, and don’t be afraid of sounding irrational or selfish; you can always write about it again when you’ve calmed down and have a better understanding of the situation.
If you are not ready to deal with your feelings, music can provide a distraction till you’re ready to confront your sadness.
Guided imagery: Start by visualizing your feelings. Close your eyes and imagine what they look like, the colors, shapes, etc. Open your eyes and draw the image on paper. It doesn’t matter what it looks like. Just release the feeling however it comes out on paper. Mandala: This is an intricate circle that you can color or paint to find emotional release. Look for a mandala online that you can print off. Some people prefer this kind of structured art project that addresses the subconscious.
For example, you might be sad because you were just broken up with. After a break up, most people have some negative thoughts like, “I wasn’t a good partner,” or “I’ll always be alone. " If you start believing these negative thoughts, your actions will start supporting them. For example, you may stop going on dates because you think you’ll always be alone. [8] X Research source
You might try making a thought record by writing down an event that you wish happened differently or that you could have handled better. Track any feelings of sadness or events surrounding the feeling. [10] X Research source For example, your initial negative thought might be, “I’m a loser since I can’t get a date. " The underlying cause of this thought might be that you’re feeling sad about the breakup and you feel alone since you had plans to go on a date.
Why do you think the thought is true? What facts support it? “I don’t even know how to ask someone out on a date. I’m out of practice. " What are your reactions to the negative thoughts (actions, feelings, and other emotions)? “I’m scared to ask someone to go on a date with me. " How would not having that thought change your actions or behaviors? “I shouldn’t be so scared. I should could try asking someone out when I’m ready. "
“ I am sad when………………………. And that is okay. ” “ I am allowed to be sad about……. ”
For example, if you were just broken up with and your friend tells you that now you have lots of free time, you can tell your friend that you need time to process your emotions.
To keep positive statements or affirmations nearby, try writing them on index cards that you keep in your wallet, store them on your phone, or make them your computer’s screen saver.
Try talking with someone you trust who is wise or older. This person might have more life experiences to draw upon, which can help you work through your sadness.
Color your hair Make a cup of tea Count up to 500 or 1000 Work on a puzzle or mind game Go “people watching” Play a musical instrument Watch TV or a movie Paint your nails Organize something like books, your closet, etc. Make origami to occupy your hands Be active. Play a sport, take a walk, or work out
Threats or talk of suicide including looking of suicide plan online Statements implying you don’t care about anything or won’t be around anymore Statements about being a burden to others Feeling trapped Feeling uncontrollable pain Giving away your belongings, making a will or funeral arrangements Purchasing a gun or other weapon Sudden, unexplained cheerfulness or calm after a period of depression
