Feeling better can involve taking one step or many. It may happen quickly or over a long time. Just remember that emotions ebb and flow, and you can move through sadness to a more positive emotion.

First, acknowledge that you are feeling sad. Sometimes sadness may feel manageable, and acknowledging how you feel is enough – after all, it will pass over time. Sometimes you might want to actively do something to help manage your sadness. You may want to try some of these tips:

Have confidence that things will improve. You need to trust that your sad feelings will lessen with time and effort.

Be honest with yourself and the people around you. Talk to someone whom you trust.

Do things that you enjoy and that are good for you. Find ways to make your life more pleasurable: listen to music, go for a walk, read a book, call a friend.

Is there something you can do about the cause of your sadness?

Tackle one problem at a time. It doesn’t matter if you start with the biggest or smallest problem, just make a list and begin. If things are out of your control, talk to someone you trust about your options, or try to work on accepting the situation as it is.

Think about whether your sleep and eating patterns are good for you.

Help someone else. Just improving someone else’s life, or being part of a community, can lift your spirits.

Find a creative way to express your sadness. Writing your thoughts in a diary, for example, may help you find a new perspective.

Seek help from a professional (a doctor, psychologist, or other health professional). You may need support, advice or a referral to a specialist.

If a prescribed medication makes you feel down, let your doctor know. And talk to your doctor before taking any non-prescribed medications or complementary or alternative medicines.

Keep yourself safe. If you feel at risk of hurting yourself, let someone know immediately.