10 Things to Try When You're Feeling Sad

Sometimes our routine is unsettled, not necessarily due to something negative like war or loss. A change of workplace, moving homes, childbirth, or even returning from a long vacation can throw you off track and make it hard to regain your balance. During quiet moments in the night, you might suddenly feel sadness creeping in.

There isn't always a logical explanation; sometimes it's just dealing with the new or the unknown. But even when it happens, there's no need to panic. Here are 10 simple things you can try when sadness slips through the cracks:

1. Allow Yourself to Feel

Instead of stressing and fighting the sadness, give it space. Sometimes, what we resist persists. If you feel sadness taking over, close your eyes, take a deep breath, and tell yourself: "It's okay to feel this way. It's part of my journey."

2. Write Down Your Feelings

Intuitive writing holds the power to release hidden pain. Without overthinking, simply write down your feelings. Allow the paper to absorb everything: your thoughts, sensations, and tears. No corrections or judgments.

3. Take a Short Walk

Walking, especially in the open air, does more than just move the body. It directly impacts mood. When we walk, the body begins to release natural chemicals in the brain, especially serotonin, one of the hormones responsible for feelings of calm, happiness, and emotional stability. Additionally, light movement boosts the creation of endorphins, the body's "natural painkillers," substances that promote a sense of calm and relief. Walking also helps circulate stuck energy in the body and release physical and mental tension. Even ten minutes of moderate walking can help shift your mood.

4. Listen to Calming Music

Music has a unique power to affect mood almost instantly. Beloved sounds activate areas in the brain responsible for feelings of joy, connection, and calm, encouraging the natural release of endorphins and serotonin – "the happiness hormones." Even when there is a lump in the throat and racing thoughts, a familiar song or soft melody can remind our souls they are not alone and gradually bring us back to emotional balance.

5. Take a Moment for Personal Prayer

You don't need a prayer book to speak with Hashem. Simply sit quietly, close your eyes, and talk to the Creator of the World. Share your thoughts with Him, cast your problems upon Him. When you have faith, you're never alone. Hashem is always listening, always there for you, and always loves you.

6. Do Something Small That Makes You Happy

There are countless small things you can do to lift your spirits. Here are some ideas:

• Open a window and let fresh air into the room.

• Make yourself a hot drink like tea, coffee, or cocoa, and drink slowly and calmly.

• Light a scented candle and watch the flame for a few moments.

• Go for a short walk (even 5 minutes) around the neighborhood or in a park.

• Write in a journal 3 small things you are grateful for right now.

• Place your hands on your heart and whisper an encouraging phrase to yourself, like "I am doing the best I can."

• Tidy up a small area in the house – a drawer, a shelf, a table.

• Open an inspirational book and read just one page.

• Sing a song you love to yourself (even if not with a beautiful voice).

• Wrap yourself in a blanket and rest for a moment doing nothing.

• Draw or doodle – without thinking about the outcome.

• Step outside and look at the sky – even for just two minutes.

Small actions aren't a magical solution, but they can create gentle emotional movement. Even one small action a day can open a door to a new world.

7. Focus on This Moment

Pay attention to what's happening around you now: the chirping of birds outside, the warmth of the tea cup in your hands, the giggles of children. Sadness exists because of the past or the fear of the future. In the present, in this very moment, there is only light.

8. Talk to a Caring Friend

One of the greatest kindnesses Hashem has given us is the ability to share. A call or a short meeting with someone who understands you can change your entire day.

9. Practice Healing Breaths

Practice deep and slow breathing – four seconds of inhalation, four seconds of holding, four seconds of exhalation. It's a simple practice that calms the mind and body.

10. Remember: This Too Shall Pass

Sometimes you just need to hold onto faith that no emotion lasts forever, and that everything that happens is for the best. The sadness is not who you are, and it certainly does not define you. It's just a fleeting emotion in life. Each time you choose to treat yourself with compassion, patience, and faith – you begin to see the good and the light much more clearly.