10 Simple Ways To Overcome Depression and Sadness

We've all been upset. Sadness is a totally natural emotional response to certain environmental
stimuli. Most of us have support, or systems in place to overcome sadness, reach balance, and go
on to be happy as quickly as possible.
There are two groups of people that have prolonged sadness, or depression. One group consists
of those that have a severe chemical imbalance, which requires a doctor, and possibly medication
to treat. This article is not geared for that group. Rather, this is directed to the people in a funk or
seems stuck in a rut, those that lack the tools, know-how, and support systems to bounce them
back.
In my opinion, and I'm no doctor (BA, Psychology; MS, Biomedical Science), the latter group of
people are wise to seek natural treatments instead of simply medicating the symptoms. That's
why we're going to look at 10 ways to overcome sadness, without the happy pills.

1. Set Goals
Something special happens the moment the paper meets the pen and we write down(One
of my favorite tricks for improving many areas of my life is really simple: I write things
down. This is a hugely powerful way to focus your attention, keep track of life, create a
permanent record for the future, and much more.
If you think writing is a waste of time – read on for some great reasons to get in the habit
of putting pen to paper on a regular basis.
The Act of Writing Helps Your Memory
Have you ever noticed that when you write a shopping list you can remember almost all
the items on it without glancing at it? Or when you have a bright idea and scribble it in
your notebook, you can remember it all day? The very act of writing things down helps to
get them lodged into your long-term, not short-term, memory.
Boost your memory by:

 Writing out your to-do list at the start of each day

 Recording ideas and thoughts as they occur to you
 Memorizing facts for tests by writing them out several times )

our goals. Our brain chemistry changes, neurons fire, hormones are deployed, and we Written
Words Form a Permanent Record

When you’re engaged in a new project or venture, why not keep a log of some sort so that you
can look back on your experiences in future years? By writing down day-to-day details, you
create a permanent, clear record of what would otherwise be a vague cloud of thoughts about a
particular time or event in your life.
Make your thoughts last by:

 Keeping a diary or online blog

 Recording significant events in an “achievements book”
  Writing milestones and memories in a baby book for your child

start thinking about how we can achieve those goals

Writing Shows You’re Serious

I’m sure you’ve heard the advice “get it in writing”, about business transactions: it’s much easier
to weasel out of something we’ve said, but writing down a promise or contract shows that you
intend to honor it. This doesn’t just apply in the business world, though. What means more –
saying the words “I love you”, or handing your partner a beautifully-written letter? Which will
they treasure for years?

Show that you mean what you say by:

 Sending a letter instead of making a phone call

 Putting your goals in writing
 Writing down what you want your life to be like in five years’ time

Writing Keeps You Accountable

If you’ve ever tried to lose weight or cut down on your spending, you might have kept a food
diary or a spending log. It’s much easier to track your progress when you have something in
writing – and much harder to lie to yourself. When you’re working on a goal that requires daily
action, keep a record, in writing; you’ll be surprised at what a difference it makes to your
motivation and self-discipline levels.

Stay accountable by:

 Having a weekly review of how your life is going

 Keeping track of daily goals, like fruit and vegetable intake, or regular exercise
 Regularly reviewing what you’ve written down to see where you could do better

You Can Work Through Things In Writing

When you’re faced with a knotty problem or a difficult situation in life, try writing about it. Just
thinking about how to resolve something can end up making you feel more and more stressed as
your thoughts will often go around in circles. Setting aside some time to write about it will help
you to process emotions, see the problem in a different light, and work your way towards a
solution.

Try working through problems by:

 Writing a dialogue between two voices, if you’re struggling to pick a course of action
 Stating your problem on the page, and brainstorming around it
 Spending ten minutes listing as many ways to deal with the situation as possible

2. Sleep
Getting the right amount of sleep is healthy for our body and mind. Some argue that sleep
deprivation treats depression, but I don't buy it. I think it's a cheap distraction that catches
up to you within days. Get enough rest.
3. Exercise
If you're physically capable, try one hour of cardio (or as much as you can). If you're tee-
shirt is soaking wet, you're standing in a puddle of your own sweat, and you can feel the
endorphins pumping through your body, you did it right. Shower up and try not being
happy, I dare you.
4. Forgiveness
Many times we're making ourselves sad for no good reason at all. People have been
known to keep grudges for lifetimes (most religions and nationalities keep them for
generations). When you forgive, you remove this weight off your shoulders and put
yourself in a position to be happier.
5. Gratitude
Many times when we complain we can cause ourselves to be sad. Complaining is just a
factor of not taking into account what we're grateful for. Sit down and make a list of 100
things you're grateful for right now (and I dare you not to feel better).
6. Sunlight
Certain people have a disorder, in which, due to a lack of sunlight, they experience
seasonal sadness. I'm somewhat affected by this in the winter when the days are shorter.
That's why it pays to grab your iPod (or your friend) and go for 30 minute walks each day
and embrace the sunlight.

7. Hydration
This has always been my downfall; I don't drink enough and chances are you don't either.
Some days I drink only 1 cup of water, and I feel horrible. When I remember, and drink
2-3 liters, I'm happy as a kitten on cat-nip, and productive as a bat out of hell.
8. Friendships
Your life force, support system, and everything that matters. It's not hard to make friends
if you put the time in. Everyone wants to be heard, appreciated, and loved. Start off by
listening, appreciating and loving, and it will come back your way.
9. Reading
Take a temporary leave from reality and bury yourself in one of your favorite books. A
lot of wise people have been through what you're going through and they made it through
to the other side to tell about it.
10. Journal
This could be an escape but it doesn't have to be. You can write about fiction, and
transport yourself to another world, or you can write about what's going on, and let your
thoughts carry you through to a solution. Many great books were written by people who
were, at least at the time, going through a period of pain and suffering.