Expert Suggestions for Overcoming Depression, Loneliness, and Seasonal Sadness

Loneliness, sadness, and seasonal blues can make you feel down. But there are things you can do to feel better. These are building social connections, self-reflection, or joyous pursuits. These activities act as transformative agents in shifting the emotional landscape. You can do things with other people, like join a club or play sports. You can also talk to your friends or family about your feelings. You can also do things yourself, like reading, writing, or drawing.

Taking care of yourself is important, too, so make sure to eat healthy foods, get enough sleep, and exercise.

If you're feeling really down, you can talk to someone you trust, like a friend, parent, or counselor. They can help you find ways to feel happy. Doing things that make you happy can make your life better. The fact is that happiness acts as an antidote to sadness. You can try yoga, sports, or painting. You can also spend time with friends and family.

You'll feel better right away when you do things that make you happy. And you'll also be more likely to feel happy in the long run.

So make sure to do things that make you happy every day!

Here are four suggestions from Dr. Pritika Gonsalves to help you feel better during winter (or any season):

‍

Suggestion One

Use Creative Self-Expression through Art

Art can be a great way to feel better when you're sad. It can help you understand your feelings and let them out. Art can also help you feel more connected to yourself. It allows you to channel your emotions and thoughts into a tangible and visually expressive form. Here's how to practice it:

Steps:

• Gather Art Supplies: Gather art supplies like crayons, markers, or digital drawing tools, whichever you like best.
• Choose Your Medium: Decide on the artistic medium that resonates with you. You can paint, draw, create digital art, or craft, depending on your skills and interests.
• Set the Mood: Find a comfortable and well-lit space to create. You can play soothing music to enhance the ambiance.
• Emotional Expression: Use your chosen medium to express your emotions visually. Let the colors, shapes, and strokes reflect how you feel.
• Intuitive Creation: Allow yourself to create intuitively without worrying about the final result. Art is about the process, not perfection.
• Mindful Focus: Concentrate on the present moment as you engage in the creative process. Let go of worries and distractions.

Reflection: After completing your art piece, take a moment to reflect on what you've created and what it represents.

‍

Suggestion Two

Practice Mindful Breathing & Relaxation

Mindful breathing and relaxation techniques can help calm your mind and reduce feelings of sadness and stress. You can regain emotional balance by focusing on your breath and practicing relaxation.

Steps

• Find a Quiet Space: Locate a quiet, comfortable space where you won't be disturbed.
• Mindful Breathing: Begin by taking slow, deep breaths. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Focus your attention on the sensation of your breath.
• Progressive Muscle Relaxation: Practice progressive muscle relaxation after a few minutes of mindful breathing. Start from your toes and work your way up, tensing and then relaxing each muscle group.
• Find a Quiet Space: Locate a quiet, comfortable space where you won't be disturbed.
• Mindful Breathing: Begin by taking slow, deep breaths. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Focus your attention on the sensation of your breath.

‍

Suggestion Three

Reach to a Friend or Loved One

Talking to a friend about loneliness, sadness, or depression can be tough. But it's important to remember that your friend might need someone to talk to. Here are some tips on how to talk to your friend about these things:

A) Express Vulnerability

Opening up about personal struggles requires a vulnerability that can deepen the bond between friends. It is important to create a safe space where both individuals feel comfortable sharing their emotions.

Prompts:

• "I've been feeling a bit overwhelmed lately and wanted to talk to someone I trust. Are you available to chat?"
• "I've been going through a tough time, and it might help to talk about it. Can we catch up?"

B) Be Specific about Your Feelings 

Clearly articulating specific feelings helps friends understand the depth of emotions being experienced. This specificity can guide the conversation toward more targeted and supportive responses.

Prompts:

• "I've been feeling lonely lately and unsure how to navigate it. Have you ever felt this way?"
• "I've been experiencing a persistent sadness, and talking to you might provide some perspective. Can we discuss it?" 

C) Share Your Triggers or Causes of Seasonal Sadness

Identifying the triggers or causes of loneliness, depression, or seasonal sadness can help friends offer more tailored support. It also helps in mutual understanding of the circumstances.

Prompts:

• "I've noticed that certain situations trigger my feelings of loneliness. Can we brainstorm some strategies to handle them together?"
• "I think one of the reasons for my sadness is [specific situation]. Can we talk about how I can navigate through this?" 

D) Discuss Coping Strategies

Collaboratively exploring coping mechanisms encourages a proactive approach to addressing emotional challenges. Friends can brainstorm strategies and provide mutual support.

Prompts:

• "I've been trying some coping techniques, but I'd love to hear if you have any suggestions. What works for you when you're feeling down?"
• "Can we discuss ways to support each other during tough times? Having a plan might make it easier for both of us."

E) Seek Professional Help:

Encouraging a friend to consider professional help is a delicate but crucial aspect of the conversation. Acknowledging that friends may have only some answers emphasizes the importance of seeking expert guidance.

Prompts:

• "I value our friendship, and it's essential that we also consider seeking professional advice. Have you ever thought about talking to a counsellor or therapist?"
• "I believe talking to a mental health professional could provide valuable insights. Would you be open to exploring that option together?"

Be kind, patient, and understanding when discussing your feelings with a friend. Listen to them without judging. Show them that you care and that you're there for them.

Suggestion Four: 

Volunteer Work: Doing Good Has Healing Power

When we help others, our brains release endorphins, which make us feel good. This feeling can help lower stress levels and improve our overall health. In addition, helping others can give us a sense of purpose and meaning in life. This can be especially important for people who are struggling with loneliness, depression, or other mental health challenges.

A) Volunteer Work

Volunteer opportunities span a wide range of activities and causes. From working at local shelters and food banks to participating in environmental conservation projects, there are opportunities to match diverse interests and skills. 

B) Benefits of Volunteer Work

• Sense of Purpose: Volunteering provides a meaningful purpose and a sense of fulfillment.
• Skill Development: Volunteers often acquire new skills or hone existing ones through diverse tasks.
• Community Connection: Building relationships with fellow volunteers and the community fosters a sense of belonging.
•  Personal Growth: Facing challenges and making a positive impact contribute to personal growth.
• Increased Empathy: Exposure to different perspectives and experiences enhances empathy and understanding.

C) Volunteer Opportunities During the Holiday Season

Local Shelters and Soup Kitchens:  Help serve meals or organize activities for needy people.

• Toy Drives and Gift Wrapping Events: Collect and wrap gifts for children in underprivileged communities.
• Senior Centers: Spend time with elderly individuals, offering companionship and assistance.
• Community Events and Festivals: Many holiday events require volunteers for organization and execution.
• Environmental Clean-up Projects: Participate in efforts to clean and preserve natural spaces.
• Virtual Volunteering: Some opportunities, such as online tutoring or virtual companionship, can be done remotely.

D. Small Acts of Kindness

Doing good does not require any huge effort and big gestures. You can do small acts such as

• Pay for coffee for the person behind you in line.
  Rack leaves from your neighbor's yard 
• Smile big at a stranger just because
• Surprise someone with an unexpected visit or phone call
  Send someone a handwritten note of appreciation
• Offer a hug 
• Send flowers anonymously to a hospital patient 
• Hand out notes to people who say nice things 
• Give a warm meal to someone in need

Doing good during any season is a powerful way to spread joy, positively impact, and cultivate a spirit of generosity and gratitude. It benefits the community and enriches your life, creating lasting memories and a sense of shared humanity.

Join Dr. Pritika and others in the HappyHumans Community for more information and helpful education.

‍