What You Can Do When You’re Sad

This is is part of my live-learning series! I will be updating this post as I continue through my journey. I apologize for any grammatical errors or incoherent thoughts. This is a practice to help me share things that are valuable without falling apart from the pressure of perfection. 

Sometimes life makes you sad. In those moments, you need ways to manage and overcome sadness so you can feel better and return to the person and life you want to manifest.

This post is for you and me. I don’t struggle as much as I used to because I was fortunate enough to identify some actions that work for me. 

I’m articulating those here as a reminder for myself when I need it and also hopefully as a resource for you if you are sad. 

You are not alone. You are beautiful and worthy. You deserve love.

What works for me:

Go for a walk. Go for a run. 

I have lost my love for running but a walk always makes me feel happier. It is easy when we’re sad to just curl up in our bed, couch or favourite spot. This is comforting but we need exercise as people and if you can do your best to work up the ambition you will be happy you did. 

Lay down, close your eyes and breathe.

Listen to music. 

Have a shower.


Write a note in Speak. This doesn’t need to be Speak. Writing has been shown to help immensely. The process of transforming raw feelings and emotions into words is cathartic and enlightening. It’s hard to do sometimes but you almost always feel better after writing your thoughts into words. At the very least, it’s an artifact and a blueprint to help you navigate moving forward. 

Record an audio note in Speak. 

Talk to your therapist.

Share with someone you care about and you know supports you. 

Try not to dwell on my sadness. Even if it feels wrong sometimes you can temporarily distract yourself with something. Ideally, it’s something that you love and that brings you into the present moment. As an example, right now, I am enjoying learning the guitar. It is rewarding and challenging and has helped me move through difficult moments when I’m sad. 


7 Things to Do When You are Really Sad – Be More with Less
What To Do When You Are Sad? Here Are 15 Things to Do!
100 Things To Do When You’re Upset (The Sad Trombone List) – Gala Darling
4 Ways to Get Happy when You’re Sad – wikiHow
Let it out: How to cope with feeling sad – Kids Help Phone
34 Things to Do When You’re Sad – Self Care Tips
25 Things To Do When You’re Feeling Down
Healthy ways to deal with sadness – Gundersen Health System
How To Deal With Depression and Sadness | THIS WAY UP

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