Do you want to know how to be happy when you are sad? You’re not alone. All human beings feel sad sometimes.

According to the World Health Organization, depression is common with 280 million people suffering from it. Even if you don’t, we all have bad days where we could use a good dose of positivity!

We’ll discuss when you should reach out if you’ve been sad for a while, and whether it’s possible to feel happier immediately. Then we’ll provide some ways for you to feel happy when you are sad.

Can You Feel Happier Right Now?

Finding Happiness now isn’t impossible, whether you’ve had a rough day or been struggling for a while. It depends on how you view happiness and where it comes from.

Many of us believe we need that dream job or the next big purchase before we can feel better. But what if we told you that you don’t need any of those things to be happy?

Happiness is a decision that you can make. It’s your choice whether you want to be positive or let negative emotions overwhelm you.

Happiness is a habit that you need to work on each and every day. Integrating things like gratitude, exercise, and meditation into your everyday routine can help increase your overall happiness.

While it may seem daunting to make these changes, know that it’s never too late to start working on your happiness. And the first step is acknowledging that you want to make a change.

Can You Feel Sad And Happy At The Same Time?

Even though it can feel strange, having mixed emotions is normal.

This isn’t the same as masking your pain with a smile.

Think of it like this: your child is starting their first day of school. You feel mixed emotions about it. You’re happy to see them take their next step.

However, you’re sad because you wonder how they’ve grown up so fast.

When Should You Reach Out For Help If You’re Sad?

An important factor in how to be happy when you are sad is knowing when to reach out for help.

Feeling sad isn’t a sign of weakness. Getting professional help when you need it isn’t something you should feel ashamed of.

The first step is accepting how you feel. Then work with others to find the best treatment for your psychological health.

Here are a few signs to help you know when it’s time to reach out. If you’ve been experiencing any of these signs for more than two weeks then we suggest seeking professional help.

1. Hopelessness

You may have had thoughts like, “It’s all my fault.” Or “I’ll never be happy.” These are signs of hopelessness that can lead to feeling helpless and like there’s no point in trying.

2. Lost Interest

If you’ve lost interest in things that made you happy, you may have depression. Depression takes the joy and pleasure out of things. You may withdraw from activities such as going out with friends, working out, or hobbies you love.

3. Fatigue And Sleep Problems

If you’re struggling to get out of bed or you’re exhausted all the time, it may be a sign of depression. You may also have trouble sleeping or you may Sleep too much. Your sleep habits may be off, which can make everything feel more difficult.

4. Anxiety

Depression hasn’t been shown to cause anxiety, but they often occur together.

You’ll often experience nervousness, a rapid heart rate, rapid breathing, trembling, and trouble focusing clearly. Other symptoms include feelings of anger and panic. You might spend time anticipating adverse outcomes.

5. Irritability

You may find yourself snapping at people more often. You may also be easily annoyed or agitated. You might try to avoid socializing because being around people is overwhelming. Being constantly irritable about nothing in particular is something to watch out for.

6. Dark Thoughts

Depression is often connected with thoughts of self-harm. If you’re thinking about harming yourself in any way, seek help immediately. Someone is always available for you to talk to at the Suicide & Crisis Lifeline when you dial the number 9-8-8.

How To Be Happy When You Are Sad: Top Tips

If you’re looking to beat the blues, you might want to read up on how to find what makes you happy.

Here are a few steps to be happy when you are sad. Nobody wants to feel sad for a prolonged time, so let’s dive right in!

1. Focus On Others

Showing kindness to others is excellent for our mental health. That’s why we’ve listed it as number one on how to be happy when you are sad!

Kindness is contagious. When we help others, we receive a boost of happy chemicals in our brains that produce feelings of happiness and well-being. It also gives us a sense of self-worth and satisfaction.

Here are other ways that helping others can make us happy:

It Gives Us A Sense of Purpose and Meaning

When we help others, we feel like we are doing something worthwhile with our lives. This is especially true if we are helping people who are less fortunate than us.

It Creates A Sense Of Belonging

When we help others, we feel like we are part of something larger than ourselves. This is important because humans are social creatures and need to feel a sense of connection to others.

Spending time helping others can also help you to make new friends. If you show kindness by volunteering, you might meet a community of like-minded people. You may even find a good friend for life!

You Gain A Positive Perspective

Assisting the less fortunate can help you to put your circumstances into perspective. Your problems feel smaller and you feel more optimistic about your situation.

2. Talk About It

If you’re struggling to cope with a rough time, consider talking to someone.

No one should have to deal with their pain alone!

Talking helps you to let go of the tension you’re carrying. So reach out to a trusted family member, close friend, counselor, or life coach and tell them what’s going on. You might also consider joining a social support group to mix with like-minded people going through similar experiences.

3. Find Ways To Laugh

Laughter really is the best medicine. It leads to a rush of positive emotions that can instantly lift your mood and help you forget your troubles. So, watch a funny movie, read a hilarious book, or spend time with friends who make you laugh. You’ll feel better in no time.

4. Get Some Sun

Low Vitamin D levels can negatively influence your mood.

Spending time in the sun increases the Vitamin D levels in your body and rejuvenates you. You’ll feel happier and more energetic.

5. Put Healthy Things Into Your Body

A well-balanced diet is essential for being happy when you are sad.

We’re not here to say you shouldn’t touch takeout or sweet treats! But, if that’s what you’re mostly consuming, your body won’t feel nourished. This can lead to you feeling fatigued, or even ill.

Make sure your diet is balanced, and that you’re getting the vitamins and minerals that you need!

Your body is the product of thousands of years of evolution on this earth. It’s a well-oiled machine, and it deserves a lot of care! What you put in, is what you’ll get out.

So, how do you put the best into your body?

Limit Your Alcohol

Alcohol does more harm than you realize.

It’s a known fact that alcohol can increase anxiety and impact our emotional responses. A lifestyle that includes heavy alcohol consumption may be impacted by mood swings and higher levels of aggression.

If you’re in a bad place, it might be tempting to use alcohol as a way to escape. This can lead to you forming an unhealthy dependency on drinking, which is never a good idea.

Binge drinking regularly will not make you feel better in the long run – it’ll just set you up for some awful hangover days. If you’re sad, this won’t help you be happier!

However, we won’t tell you not to grab a drink with some friends when you’re blue! There’s nothing wrong with doing this once in a while. Simply keep an eye out for dependent behavior.

Eat A Well-Balanced Diet

Creating and sticking to a well-balanced diet can help you feel stronger and in control.

A balanced diet is essential for your brain and body to work properly. Try to eat unrefined, whole foods as much as you can.

Load up on fruits and vegetables! These have been shown to boost your mood.

Try to include complex carbohydrates and proteins into your diet. These foods are essential for releasing feel-good hormones to boost your happiness, motivation, and concentration.

6. Exercise

Working on your physical health and exercising is a great way to combat the blues.

Physical activity releases feel-good chemicals in your brain and lifts your spirits.

So, take a brisk walk, go for a run, or hit the gym. You can even hula-hoop, skip, or skateboard – whatever you enjoy doing. Any movement is better than no movement.

If you’re able to find others to exercise with you, that’s even better. Exercising with friends or family can help you feel more connected and supported and take your mind off of your sadness.

7. Get Enough Sleep

Wow, this is an underrated point. Sleep is essential to the way that the human body functions.

When you’re sad, it’s easy to either oversleep or have trouble sleeping.

But getting enough quality sleep is important for keeping your mood up.

Make sure to stick to a regular sleep schedule as much as possible and create a relaxing bedtime routine to help you wind down at night. Aim for 7 to 9 hours of sleep each night.

8. Have A Good Cry

Having a good cry can help you to stop feeling sad.

Crying is a natural response to emotions, including joy, pain, and anger. It’s a great outlet to help you deal with pain, improve your mood and reduce stress.

If you’re struggling to cry, try listening to sad music or watching a movie that can help get your tears rolling.

9. Breathe Deeply

When you are feeling sad, one of the best things you can do is to take some deep breaths. This will help to oxygenate your blood and can also help to relax your body.

Try some deep breathing exercises, such as inhaling for a count of four, holding your breath for a count of seven, and then exhaling for a count of eight. When you focus on your breathing, it can help to take your mind off of whatever is making you sad.

10. Start A Journal

Sometimes people struggle to make sense of negative emotions. When you can’t quite understand why you’re feeling down, it can be helpful to simply get your thoughts out of your head by writing them down.

Don’t worry about making perfect sense, or even finding the “right” words to express yourself – just let it all out. Once it’s on paper (or on your computer), you may find that your emotions aren’t quite as overwhelming as they seemed when they were swirling around inside your head.

11. Cultivate Gratitude

Cultivating gratitude is one of the quickest and easiest positive psychology techniques you can use to feel happier. When we are feeling down, it is easy to dwell on what we don’t have and forget about all of the good things we do have.

Gratitude helps us to refocus on what is positive and see the glass as half full, rather than half empty.

When you’re feeling down, take a few minutes to think about all the things in your life that you’re thankful for. It could be something as simple as a roof over your head or having food to eat. Or it could be that pretty rose you saw, a stranger who smiled at you, or your friends.

When you focus on being grateful, your brain will naturally start to look for things to be thankful for, and you’ll find yourself feeling happier.

12. Do Something Nice For Yourself

When you’re feeling down, it’s important to show yourself some self-love and care.

Do something that makes you happy, such as taking a relaxing bath, buying yourself a new book, or taking yourself out to eat at your favorite restaurant. Be kind and gentle with yourself, and you’ll start to feel better in no time.

Final Thoughts

Sadness is a normal and important emotion. It is a sign that something in your life isn’t going the way you want it to.

But, just because you’re feeling sad, doesn’t mean you have to stay that way. There are things you can do to make yourself feel better.

Build habits in your life that give you the opportunity to be happy. Find things that make you laugh and do them every day. Reach out to someone you know, or a professional, if you need support!

And, be patient. Happiness is a journey, not a destination. There will be ups and downs. We hope this article helps you bounce back up whenever you’re feeling down.

To help you build happy habits that can counteract the effects of sadness, consider using the Do Happy App. It can help you to implement the rules for a happy life into your daily routine!