Feeling down? Learn habits that ease the symptoms of sadness.

Deep sadness can set in silently and affect every aspect of life: mood, sleep, appetite, and motivation. Although it doesn't always require immediate medical intervention, it is important to address it with specific habits that help regulate emotions and restore mental and emotional balance.

These are five empirical tips, based on everyday practices, that have proven helpful for many people in coping with moments of persistent sadness.

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1. Walk outdoors at least 20 minutes a day

Contact with natural light and gentle physical movement such as walking have a positive effect on mood. Studies have shown that walking, especially in green environments, stimulates the release of endorphins and reduces levels of cortisol, the stress hormone.

2. Establish stable routines, even if they are minimal

When there is deep sadness, the mind tends toward chaos or paralysis. Therefore, having a daily structure—getting up at the same time, eating at regular times, completing small tasks— can generate a feeling of control and security.

3. Write what you feel, without a filter

Keeping an emotional journal helps release repetitive thoughts and give shape to what sometimes cannot be expressed out loud. Writing allows us to vent emotions and identify the patterns or triggers of our sadness.

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4. Reduce overexposure to social media and negative news

In states of sadness, social comparison and information overload can intensify the discomfort. It is advisable set clear limits on screen time, especially on social media where there is a tendency to show only the positive.

5. Seek company without having to talk about the problem

Sometimes, what helps most isn't a deep conversation, but simply someone's presence. Watching a movie with a friend, having coffee with someone, or sharing a quiet activity can be enough to feel like someone's company. Human connection often has a healing effect.

With information from Sumédico and Mejor con Salud

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AO