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How to get over feeling sad

even the darkest night will end

The following might help you if you’re feeling sad:

1. Make a list of everything you’re thankful for – and try to find some memories that make you smile. There’s nothing like some humour for changing how you feel.

2. Decide to do some fun things with your friends. Although it might be tempting to stay home alone, and to have a bubble bath, or to curl up with a book, you’ll probably feel better if you go out with your friends. It stops you dwelling on your thoughts, and moves your focus somewhere else.

3. Get some exercise. Endorphins are released when we get some exercise. This improves our mood with no real effort on our part (and you may well feel less tired, and more healthy as well).

4. Set yourself some goals and break them down into small steps. As you work through these steps you’ll start to see some gradual changes – and you’ll feel you’re going somewhere instead of marking time.

5. Play it forward. Do something selfless and kind for someone else. It’ll take them by surprise and it will likely make their day. You’ll also feel much better about yourself as well.

6. Tell yourself that it will pass as moods are changeable. Our feelings are so fickle and unreliable. Tomorrow the same things might hardly bother you at all.

7. Recognise that your mind is a fertile battleground. We’re all assaulted by unwanted, critcal, negative thoughts. Try to counteract those thoughts by focusing on all your strengths.

8. It’s different if you’re coping with something serious. If you’re dealing with a trauma, or a crisis, or a death, then don’t avoid the pain – as feeling it will help you heal. In time, the pain will ease and you will be yourself again.


Certifying coaches and providing specialized online training in addictions, trauma, crisis intervention, relationships, and grief and loss. Visit us at

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