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How to Distract Yourself from Sadness: 16 Effective Ways

When we feel sad or depressed, most of us go through the same experience. We try to distract but it can be hard to turn our attention away from the negative feelings. To distract yourselves from sadness and be energetic, you need to find your inner strength and personality, fight stress, and take care of yourself physically with healthy habits and hobbies such as exercise to help build up positive self-images in order to be able to face the world with a happy face. When you start to feel overwhelmed, remember that you don’t have to face everything at once. Take it one step at a time and focus on the small wins. You can come out on the other side stronger and more resilient.

Sanju Pradeepa

16 minutes read
How to distract yourself from sadness

We’ve all been there. We feel the sadness creeping in, slowly eating away at our joy and our will to live. It can be a hard battle to fight, but it’s not one you have to fight on your own. In this article, we’ll share a few effective ways that you can distract yourself from the sadness that life throws your way.

Sometimes, it’s as simple as taking a break from your current task or situation. Just stepping away for a few minutes can be enough to reset your mood. It gives you the energy and perspective needed to get back on track. Other times, it might require more deliberate action, such as engaging in activities that bring enjoyment or listening to music that helps lift our spirits.

How to Distract Yourself from Sadness in an effective way.

No matter how down you may feel, these tips can provide some relief from your thoughts and emotions if used consistently. Let’s dive in.

How to Distract Yourself from Sadness in an effective way
How to Distract Yourself from Sadness in an effective way

1. Connect with Friends

We all know that staying connected with our friends and family can have an incredibly positive impact on our lives. Connecting with people who are important to us can provide us comfort and make us feel loved, understood, and accepted.

But when you’re feeling down, it may be hard to motivate yourself to reach out to those closest to you. So, why not take a different approach? Try setting up a fun activity that you can do with friends or family, like a virtual game night or a movie night, so that you don’t have to worry about the pressure of coming up with deep conversations.

If virtual hangouts aren’t quite your thing, there are still lots of ways to connect with someone safely: go for a socially distant walk together in the park, exchange handmade cards or letters in the mail, or set up screen sharing so you can watch a show together. Doing something together, no matter how small, can lift our spirits and help us beat sadness while connecting with the people who mean the most to us.

2. Practice Mindfulness.

How to distract yourself from sadness-Practice Mindfulness
Practice Mindfulness

Mindfulness is a great way to take a break from distressing thoughts when dealing with sadness. When you’re feeling down, it can be difficult to step away from a bleak line of thinking. Mindfulness can help in that regard by bringing you back to the present moment and refocusing your attention on something more positive.

You don’t need any special equipment or skills to practice mindfulness; all you need are a few mindful techniques. One easy technique is to focus on your breathing. Close your eyes and spend a few minutes deeply inhaling and exhaling. You can also try staying mindful in the present moment by paying attention to what you’re doing, not what has already happened or what will come next. 

Finally, focus on something mundane and calming, like washing the dishes or taking a shower. The routine motions will act as an anchor for your emotions, helping bring you back into balance.

3. Go Outside for a Change of Scenery.

If you’re feeling down, one of the easiest things to do is take a quick break and go outside for a bit. Taking a few moments to breathe in the fresh air and soak up some sunshine can be a great way to clear your head. The change of scenery alone can have a fantastic effect on your mood and help you get out of your rut.

If possible, try taking a walk in nature or visiting a nearby park. Or if possible, take some time to go stargazing or watch the sunrise or sunset. Nature has its beauty that’s hard to replicate.

Going out into nature can also help you develop mindfulness and become more aware of yourself and your thoughts. Research suggests that it can even help decrease stress levels and improve how you think about yourself. Taking some time outdoors is all it takes to beat sadness.

4. Take a Self-Care Day.

How to distract yourself from sadness-Take a Self-Care Day
Take a Self-Care Day

When feeling overwhelmed with sadness, it can help to invest in yourself and take a self-care day. Setting aside an afternoon, or even just 30–60 minutes out of your day, to focus on doing something for yourself can be a great way to take your mind off of your worries. 

Self-care activities don’t have to be extravagant; they can be as simple as treating yourself to a bubble bath and a few of your favorite shows on Netflix. It can also be going for a walk in the park, playing with a pet, or taking some quiet time for meditation. Self-care days are intended to let you relax and take a break from your everyday routine and worries.

So don’t forget to set some boundaries and let yourself savor the moment by savoring any activity you choose
So don’t forget to set some boundaries and let yourself savor the moment by savoring any activity you choose.

5. Engage in a Hobby

After all, activities that require active thought and give an immediate sense of accomplishment can be beneficial for your mental well-being. It doesn’t matter what kind of hobby you choose; even something as simple as gardening or painting can make a difference in how you feel.

Hobbies offer numerous benefits, including:

  • An increase in creativity, focus, and problem-solving skills
  • A distraction from feelings of sadness
  • A way to express yourself without judgment
  • an opportunity to learn new skills and keep busy
  • Time with other people who share similar interests

Here we help you find your hobby – 10 Cool Reasons Why Hobbies are Important

6. Listen to Music That Uplifts You.

How to distract yourself from sadness-Listen to Music That Uplifts You
Listen to Music That Uplifts You

Music has a way of calming the mind and helping you reframe your thoughts. It can also help put you in a better mood and give you energy when facing a difficult situation.

So what kind of music should you listen to? Well, it all depends on your personal preference, of course. But it’s usually best to listen to something upbeat and cheerful that can bring joy and lightness into your life. Here are some ideas:

  1. Pop music: Pop songs are known for their catchy beats and uplifting melodies, which make them excellent choices if you’re looking for something that’ll lift your spirits.
  2. Dance music: Let the rhythm move you by listening to some upbeat dance tunes. This genre is perfect for upbeat songs that’ll have your toes tapping in no time.
  3. Classical music: classical music has been known to be soothing and meditative, as well as inspiring and energizing. Listen to traditional pieces or modern takes on classical works, whatever takes your fancy.
  4. Ambient/instrumental music: If lyrics don’t suit your mood, try some instrumental tracks instead. The melodies in instrumental tracks are often quite uplifting.

So why not put on some tunes now and get ready to feel refreshed in no time? There’s nothing like good music for boosting the mood, so why not give it a try?

7. Read Inspiring Books and Quotes.

Do you need a little inspiration to help you beat sadness? Reading inspiring books or quotes can be exactly what you need. There’s something so powerful about seeing stories that remind us that we can overcome the odds. Or even the simple words of advice from famous people who have paved the way before us.

Besides books, reading quotes is an excellent way to remind yourself why life is worth living, even on the hardest days. Many websites list inspirational quotes from the world’s most powerful leaders, thought-provoking thinkers, and activists that always leave us with a sense of renewal and hope. So start searching for some great quotes today and incorporate them into your daily routine.

8. Working Out

How to distract yourself from sadness-Working Out
Working Out

Sometimes, the only thing that can help us feel better is to just get up and move. Exercise releases endorphins, which make us feel happier and more energized. Plus, it’s a great way to distract yourself from your sadness.

There are lots of different exercises you can do, from going for a run to taking an online yoga class. Pick something easy for you to get started with; the important thing is just to start. Even if it’s as easy as a 10-minute walk around the neighborhood every day, that can make a world of difference in how you feel.

You might even find that working out becomes something you look forward to. Something that gives you time away from your worries and helps clear your mind. And with regular exercise, over time, you may find yourself feeling less sadness.

9. Express Your Emotions Through Art

Doing something creative, like painting or drawing, can help you process your emotions. Art can be very therapeutic, and it doesn’t have to be perfect. The idea is to get rid of all the negative emotions that are weighing you down.

Additionally, art helps you stay in the present moment. Focusing on creating something totally unrelated to any of your worries gives your mind a break from sadness. It also helps increase self-awareness and can provide insight into how you’re feeling without having to put a label on it.

Here are some creative ways to express yourself:

  • Painting or drawing
  • Creating a scrapbook with pictures, quote cards, and words that inspire you
  • Writing stories or poems
  • Crafting intricate origami shapes with paper
  • Doing doodles in a sketchbook
  • Taking photos of things around town
  • Exploring pottery or sculpting

10. Watch a Funny TV Show or Movie.

How to distract yourself from sadness-Watch a Funny TV Show or Movie
Watch a Funny TV Show or Movie

Another way to distract yourself from sadness is to watch something humorous. It could be a funny TV show or movie you love, or even a stand-up comedy special. These can provide an escape from negative thoughts and be hugely cathartic, allowing you to laugh and take your mind off all the heavy stuff.

Laughter has many benefits, including reducing stress and boosting your mood. Studies have even shown that it can help boost your immune system, relieve pain, and increase personal satisfaction.

11. Spend Time Doing Something You Love.

When you’re feeling sad or depressed, channel your energy into something you love. Doing this will help take your mind off the negative and help you focus on something positive.

The trick is to find an activity that you can sink into and become fully engaged in something that will get your creative juices flowing.

For example, try playing an instrument, building a piece of furniture, gardening, painting, or even playing games. Think of any activity that sparks joy and excitement.

If you don’t have a hobby yet, there’s never been a better time than now to start one. Here are some ideas to get you started:

  1. Join a book club.
  2. Start a blog.
  3. Learn how to cook new recipes.
  4. Take an art class or try sculpting.
  5. Do yoga or join a dance class.
  6. Go on hikes and explore the outdoors.

Whatever activity you decide to do, it should be something that will challenge your mind in a good way, so make sure it’s something that requires focus and dedication for maximum distraction from feeling down or sad.

12. Taking a nap

How to distract yourself from sadness-Taking a nap
Taking a nap

When was the last time you had a good nap? Taking even a short nap (20 minutes or less) can be a great way to distract yourself from sadness.

For starters, taking naps can help improve your mood and boost your motivation. You’ll wake up feeling more energized and ready to tackle whatever challenges you may be facing. Naps are also great for getting rid of bad thoughts or stress, which can make it easier to manage your emotions. Plus, taking a quick nap is an easy way to reset your mind and body so that you’re better able to cope with stressors.

Making naps part of your daily routine can also help you feel rested and energized throughout the day. It’ll help you recharge and clear your head so that you’re not overwhelmed with negative thoughts or emotions.

You could head outside for some fresh air or curl up on the couch in front of the TV. The point is to change up the scenery and keep things interesting, so it feels like a treat instead of something mundane.

13. Spending Time with Pets

If you’re feeling down, there’s nothing like spending some quality time with your fuzzy friend. As it turns out, spending time with animals can be a great way to distract yourself from sadness. Not only do animals provide unconditional love, but they can also teach you valuable lessons about being patient and present.

Whether it’s cuddling puppies, playing fetch in the park, or just taking a stroll, the simple act of bonding with a pet can be very therapeutic.

Being around animals can also encourage increased physical activity.. Physical activity releases endorphins, which are known for their mood-boosting effects. Plus, who doesn’t love going for a walk around the block?

14. Take a Technology Break.

How to distract yourself from sadness-Take a Technology Break
Take a Technology Break

Another way to distract yourself from your sadness is to take a break from technology. It can be pretty hard to stay away from your phone and other electronic devices when you are feeling down, but it might be the best thing you can do. Taking a break from distracting yourself with the internet or social media can help you focus on yourself.

So why should you take a tech break?

Disconnecting can help with reflection.

By taking a break from technology, you can focus on how you are feeling and find ways to move forward. Allowing yourself that space away from all the noise of the internet gives you time to reflect and gain perspective on your emotions. It also gives your body and mind time to rest, so that when you do decide to go back on, it is with clear intention and purpose rather than just out of habit or boredom.

Technology overload can exacerbate sadness.

It is important to remember that not everything on the internet is positive or uplifting. It can be more helpful for our mental well- being If we limit the amount of time we spend online and instead, use our time for activities that bring us joy and happiness. Too much tech use can worsen our stress levels, lead us into comparison traps, or distort our perception of reality all things that won’t help us feel better about ourselves.

15. Find What Makes You Happy.

If you’re feeling down and need a distraction to take your mind off of it, consider exploring the things that do make you happy. Take some time to think about your hobbies, activities, and the kind of people who bring you joy. It’s okay if you don’t know what makes you happy; you can always experiment and find out.

From there, get creative with ways to engage in these activities. Here are a few ideas:

  • Try a new hobby or activity; most cities have community centers, sports leagues, and classes in all kinds of activities, from cooking classes to painting classes.
  • Join a club or group; look for local meetups or online groups where you can connect with people who share the same passions as you.
  • Exercise: Even just going for a walk outdoors can help clear your mind and lift your mood.
  • Spend time with family and friends; remind yourself of how much they care about you by talking and laughing with them as often as possible.

Make a conscious effort every day to try to find moments where things might just feel right again, even if it’s just for a little bit. Doing so will help keep the sadness at bay while creating valuable space to focus on what makes you truly happy.

16. Journal Writing

How to distract yourself from sadness-Journal Writing
Journal Writing

Keeping a regular journal can be incredibly therapeutic, helping you to outwardly express your thoughts, feelings, and experiences. Writing down your emotions can be a great way to explore them, gain insight into what is causing your sadness, and figure out constructive ways to deal with it.

You don’t have to be an experienced writer; just start with the basics of writing down how you feel and what happened that day. If you’re feeling stuck, you can use writing prompts like “What do I need today?” or “What do I want out of life?” as a starting point. 

Although journaling isn’t necessarily an instant fix , it can give you the space and time to reflect thoughtfully on yourself and your emotions. Writing things down is often the first step in coming up with ideas on how to deal with those feelings, so give it a try today.


When it comes to dealing with sadness , the best approach is to focus on self-care and distraction. There are lots of effective yet simple ways to distract yourself from sadness , such as focusing on your breath, engaging in light physical activity, volunteering, and doing something creative. Whatever works for you is worth trying, as long as it doesn’t involve self-harm.


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Sanju Pradeepa

Hey there! I'm Sanju Pradeepa and a local consultant who loves to help people make their lives better.I am studying Psychology Education, English Language and currently working as the content creator of believeinmind.com. So, as a person who believes in the power of words it's my pleasure to share them with you.It's never too late to pursue your passion. I hope that you're ready to take the first step in making that happen.Welcome to our site!

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