1: Introduction
We all, without exception, traverse the terrain of sadness, loneliness, and despair at some point in our lives. These are not signs of weakness but a witness to our shared humanity. It is common for us. We feel confused, disappointed, and isolated when we encounter upsetting events. These feelings are valid, and we are not alone in this. We are all in this together, navigating the same emotional landscapes. Remember, you are not alone in your journey; we are all in the same boat.
Why do we feel this way?
The mind suffers when we lose something. It could be a person, money, love, an opportunity, or the unfulfilled desires of our hearts.
Feeling lonely occurs when we feel like we have no one to support us and cannot connect with others, even when many people are around us. It will be thought that we live on an island surrounded by water, and there is no sign of being. One has to remember that loneliness is not the same as being alone.
Sometimes, even if our circumstances are not ours, our inner fears and doubts can lead us to despair, even if we have no shortcomings.
What if this situation continues?
If the same situation is continued for a long time, it may hurt mental health. Hence, it is essential to address these feelings. Finding appropriate strategies to address and manage the issue is critical. As time passes, a minor problem may appear overwhelming or heavy, like a mountain kept on one's head, heavy and discomforting. The psychological issues that were begun initially will be shifted and transferred as physical health issues like insomnia, changes in appetite, or general disinterest in activities like not speaking with others, irritation, etc.
How to get over it?
Learning to cope with sadness and loneliness empowers us to move forward and find resilience in challenging times. We can explore healthy coping strategies, seek connections with others, and practice self-care. Making minor, straightforward adjustments—like keeping a gratitude journal, pursuing hobbies such as painting, cooking, reading books, listening to music or gardening, and establishing a consistent sleep routine—can help maintain mental balance. Even if someone feels lonely or depressed, it is possible to overcome depression.
This article will teach us how to reduce sadness and loneliness, bring back positive energy, and live a happy life.
2: Understanding Sadness and Loneliness
Sadness, loneliness, depression—all of us experience these emotions at some point. Sometimes, we can feel something inside us for no apparent reason. But understanding it, knowing why we think this way, is very important.
A. Why do we feel sad, depressed, and lonely?
Our lives are never the same. We encounter good days and bad days. Some events can hurt our feelings, and some situations can make us lonely.
Unfulfilled expectations—We keep hoping for something. It could be a job, a relationship, or a great opportunity. If it doesn't work out, we start feeling disappointed and sad.
Losing close friends: When someone we love the most (by dying, breaking up, or simply leaving our lives due to lack of time) can be very painful.
Feeling that no one understands – If we tell someone about our pain, but they don't respond appropriately, or if they don't understand our feelings, loneliness increases.
Social pressures –
Pressure to "be like this at this age."
Comparison with others ("He has a big job, but I am…")
Disappointment & stress from family & friends
Feeling lost: Feeling like our life lacks meaning, some unknown dissatisfaction can weigh us down.
Seasonal emotional changes—Our minds may feel dull during certain seasons, especially in winter. This is often called 'Seasonal Affective Disorder' or 'Winter Blues.' Decreased sunlight and weather changes can reduce the production of serotonin, our primary source of happiness, which can unexpectedly affect our mood.
B. Main causes behind sadness
a. Personal experiences: Bad events in the past (childhood experiences, failed love, job loss, somebody insults it makes a wound on the heart). We feel that we cannot be happy even if something good happens in our lives. Fear of being hurt once and then being hurt again.
b. Social pressures: Comparison with others. We are waiting for others to praise us for the things we do. Suppose parents compare their children with other children regarding success, earnings, social position, etc. In that case, social isolation may be due to losing old friends or feeling lonely in a new environment.
Why is it important to understand this?
It is essential to understand what is going on inside us and why we are feeling depressed or lonely. Our problems are common, and many people experience them. If there is an apparent reason for our emotions, it will be easier to resolve them.
If anything goes wrong, we should stop thinking it is our fault. Instead of thinking that our situations and experiences are out of our hands, we should learn how to deal with them.
Remember, there is a solution to every problem. If we try, we can make our minds healthy again. Believing in the possibility of change is the first step towards a brighter future. No matter how impossible a problem may seem, there is always a way to overcome it. Change is not only possible, but it's also inevitable. Every challenge is an opportunity for growth and learning. Remember that every experience offers something to be gained, no matter how difficult it may seem.
3: Useful ways to overcome sadness
Sadness is only a temporary feeling in life. Some events, our way of thinking, and our circumstances significantly affect it. However, we can change our lives to be happy. Some minor changes and habits can bring mental peace.
A. Changing the way of thinking
Changing negative thoughts into positive ones
Sadness is primarily a result of our thoughts. When we experience something bad, it keeps replaying in our minds, increasing our negative energy. It is essential to change this.
How to change it?
Instead of thinking that my whole life will be like this, one should remember that this is temporary. It will take some time, but think, "I will overcome this".
I am not lucky in any way; I have many more opportunities, and instead, I think, "I can achieve them if I try."
Instead of asking why this happened, I should consider what I can learn. Every challenge is an opportunity for growth and learning. Remember, every cloud has a silver lining. There is always something to be gained from every experience, no matter how difficult it may seem.
Suggestion: It is good to say to yourself, "Today will be a good day" every morning as soon as the clock rings. By doing this, our focus will shift to positive things.
B. Exercise & Meditation
"Healthy for the body, happy for the mind."
If the body moves, the mind also gets excited. Exercise, yoga, and Meditation are beneficial in reducing difficult emotions like sadness and loneliness.
How do they help?
Meditation – Increases mental stability and reduces anxiety.
Exercise—Physical activities like walking, going to the gym, and dancing produce happy hormones (endorphins) in the brain.
Walking in nature: Spending some time among greenery relaxes the mind.
Walking for 15-30 minutes daily or exercising can help immensely.
C. Improve social relationships
Get help from family and friends. When we are sad, we often want to be alone, which worsens the problem. The help of those around us can significantly reduce our sadness.
How to improve?
Spending time with family and loved ones– talking to them can reduce our sadness.
Talk to friends – expressing our feelings helps us relax.
Develop new relationships: When we meet new people, we get energised by new experiences.
Tip: Meet or talk to people you like at least once a week. It will help you avoid loneliness.
D. Creative activities
Develop new hobbies: If we keep our minds busy, sadness is less likely. Learning something new makes the mind happy.
What can we do?
Drawing, painting, or crafting are excellent creative methods for expressing our feelings. While painting, we forget everything.
Reading books: Good stories and books that boost self-confidence are best. Listening to books is also a great option. Audiobooks are available online; you can find them according to your tastes and interests. You will be motivated by the soothing narration and motivated dialogues and stories when you listen to them. If you want to know more about audiobooks, please visit my audiobook info page.
Writing a diary: Writing our feelings on paper feels good. It lets us know what is happening in our minds and tells us how to overcome the situation.
Listening to music or learning an instrument—Music can balance our emotions. You know which music relaxes you better, so choose according to your interests.
Gardening: Growing plants brings us joy. While gardening, you can talk with the plants, touch them, and feel their response. Recent studies have revealed that plants respond if you interact in harmony.
Trying something new and fun can bring new excitement to our lives. Do experiments for no reason or purpose, just for entertainment, and enjoy the moment for nothing. It's fun.
It is not easy to eliminate sadness, but we can reduce it by changing our thoughts, keeping ourselves busy, and adopting healthy habits. Even minor adjustments can lead to substantial effects. We are the source of our happiness!
Moreover, if we feel sadness, it doesn't matter what we do; talking to trusted people and getting professional help are good ways to cope.
"Our life is precious. Let's find happiness in small things and move forward!"
4: Overcoming Seasonal Depression and Loneliness
Seasonal variations greatly influence our feelings. We are more likely to feel gloomy during winter or cloudy days, which is sometimes called "Seasonal Affective Disorder" (SAD). This condition is mainly seen in winter but can also make us tired and discouraged during the rainy season or hot summer.
However, we can reduce this seasonal depression by making some minor changes in our lifestyle.
A. Changing our lifestyle according to weather changes
It is essential to change our daily routine according to the season. The weather and the natural conditions around us change in every season. If we also change to adapt to them, our minds will be calm.
How to change?
In winter: In winter, we spend more time at home, which makes us more likely to feel lonely. Therefore, spending more time with others and doing fun things indoors is necessary. Taking a bath with lukewarm water, drinking warm tea and coffee, and keeping the house bright are good ways to do this.
Plan to avoid getting wet during the monsoon but not bored at home. Some people sleep too much or too little during this period. It's good to go to bed simultaneously and do light workouts to get regular sleep.
During the summer, eating light food and drinking more water are suitable ways to cope with the heat. Walking outside for a long time can tire you, so you should develop habits that cool the body.
In any period when you feel depressed, you can be happy by changing your daily routine accordingly.
B. Take vitamin D and sunlight
Lack of sunlight can cause depression. Being in sunlight for at least some time every day is perfect. Sunlight produces vitamin D in our body. It is essential for the brain. When sunlight decreases, we experience problems like sleepiness, fatigue, and lack of enthusiasm.
How can we provide our bodies with adequate sunlight?
Spend 15-30 minutes in the sunlight between 7:00 - 10:00 AM. However, avoid going outside during the hottest hours and do gentle walks and light exercise in the morning. Consuming foods that provide vitamin D (eggs, fish, milk, mushrooms) is also essential. Going out and taking walks instead of staying in one place for hours helps to improve our mood.
C. Eating healthy food and drinking water
The food we eat affects our brains! If we do not eat a balanced diet, we are likely to become mentally weak. Although comfort food (chocolate, junk food) may feel good temporarily, it can harm our health in the long run.
How does healthy food help?
Fresh vegetables and fruits – these provide the nutrients needed by the brain.
Omega-3 fatty acids: This nutrient in fish and nuts stimulates the brain.
Nuts, almonds, and walnuts: These can give energy to the brain and reduce stress.
Drink water regularly. Dehydration (lack of water) is harmful to our bodies and mood.
Our body stays hydrated by drinking at least 8-10 glasses daily.
We should change our lifestyle so that seasonal changes have less impact on the mind. With minor modifications, we can spend more time happily.
Making changes in our daily routine
Getting sunlight. Following a healthy diet. Providing enough water to the body
If we follow these changes as much as possible daily, our mood will be good.
"Our health is the source of our happiness."
5: Tips to reduce negative emotions
Everyone experiences emotions like sadness, loneliness, disappointment, and depression at some point in life. Although natural, they can threaten our health and minds if they continue for a long time. If we follow some valuable methods to reduce negative thoughts, our moods will improve, and our minds will be calm.
A. Journaling and self-reflection
Writing our feelings helps our mind to relax.
Writing our emotions on paper will reduce our stress when something feels heavy in our minds. Our problems may seem small, or they will be easier to solve.
How to journal?
Set aside 5-10 minutes every morning or night. What is happening to us? Why are we sad? What can we do? Write it all down. Look at our old writings once a week and understand our mental development.
Benefits: It brings out the feelings in the mind and brings relief. It helps us understand problems clearly. It recognises the good feelings in us and increases our positive outlook.
B. Consider therapy and counselling
Psychological and bodily health are both essential. It is entirely valid to seek assistance when needed.
At times, we all find that the support of family and friends is not enough. Seeking professional help can help us to understand our suffering and get the proper guidance.
When is counselling or therapy needed?
If it looks like that, I have been feeling sad for a long time and am losing interest in life. I do not want to spend time with friends and family, and I lack motivation. Suicidal thoughts will arise by feeling isolated for a long time.
Benefits of therapy
We can gain a new perspective and understand our problems differently. We also can talk openly with someone, sharing our emotions with a professional who understands.
A new way of looking at life is born.
We must remember that seeing a doctor or a psychologist is not a weakness. It is a good decision that can boost our self-confidence. If we visit a doctor, we feel that half of the pain is gone.
C. Building self-confidence through mindfulness and Meditation
Learn to enjoy the present moment. Don't think too much about the past or future. Mindfulness means understanding the current situation and keeping the mind focused on the present moment. If we are mindful of everything, our minds will be stable, and anxiety will decrease.
How to practice mindfulness?
Breathe slowly and deeply, and exhale. Spend time outside in nature—walking in a forest or among trees. Mindful walking can calm the mind.
Why is Meditation helpful?
Meditating for even 5-10 minutes a day can calm the mind. Listening to soft, melodious music or nature sounds can also help you relax. It reduces stress and provides peace.
While it is not possible to eliminate negative feelings, we can reduce them. Journaling, therapy, and Meditation are simple tools for improving our emotions. Even small changes can improve our lives! "Love life and enjoy every moment!"
6: Conclusion
Everyone experiences sadness, loneliness, and depression at some point in their lives. However, these emotions are not permanent. By following the right paths, we can slowly grow and move forward.
Minor improvements lead to significant changes.
You don't have to make big decisions to change your life. Even small changes can make your mind feel better. For example, exercising daily, spending time in nature, expressing our feelings openly, meditating, practising mindfulness, meeting friends and family, and talking to new people are also important. If we wish to make these minor changes without a problem, there is no doubt that they can improve our minds and bring about positive changes in us. There will be a way if there is a will and a wish. Getting help is not a weakness.
Sometimes, no matter how hard we try, we cannot overcome loneliness, depression, and intense emotions. There is no need to think that getting help is wrong at that time. We can share our problems with friends, family members, and those close to us. If necessary, we can seek the help of a psychologist. Therapy or counselling can help you gain a new perspective. It does not indicate our weakness but our strength.
Life is not only about darkness; it also has light. The present sadness is not permanent; we can change it. Believing that we will improve daily will move our lives forward. "So, love life, live life, move forward!"