How to feel better when sad

SAMHSA’s National Helpline | SAMHSA

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  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

  • Suggested Resources

    What Is Substance Abuse Treatment? A Booklet for Families
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    It's Not Your Fault (NACoA) (PDF | 12 KB)
    Assures teens with parents who abuse alcohol or drugs that, "It's not your fault!" and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.

    After an Attempt: A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
    Aids family members in coping with the aftermath of a relative's suicide attempt. Describes the emergency department treatment process, lists questions to ask about follow-up treatment, and describes how to reduce risk and ensure safety at home.

    Family Therapy Can Help: For People in Recovery From Mental Illness or Addiction
    Explores the role of family therapy in recovery from mental illness or substance abuse. Explains how family therapy sessions are run and who conducts them, describes a typical session, and provides information on its effectiveness in recovery.

    For additional resources, please visit the SAMHSA Store.

Last Updated: 08/30/2022

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The Locator is authorized by the 21st Century Cures Act (Public Law 114-255, Section 9006; 42 U.S.C. 290bb-36d). SAMHSA endeavors to keep the Locator current. All information in the Locator is updated annually from facility responses to SAMHSA’s National Substance Use and Mental Health Services Survey (N-SUMHSS). New facilities that have completed an abbreviated survey and met all the qualifications are added monthly. Updates to facility names, addresses, telephone numbers, and services are made weekly for facilities informing SAMHSA of changes. Facilities may request additions or changes to their information by sending an e-mail to [email protected], by calling the BHSIS Project Office at 1-833-888-1553 (Mon-Fri 8-6 ET), or by electronic form submission using the Locator online application form (intended for additions of new facilities).

How to take care of yourself when you're sad

“I can't take care of myself. I don't understand. Should I go buy myself a coffee, sit down and journal for an hour every day? Who is supposed to look after my child during this?”, - perhaps everyone had such questions when they became sad. Here are 15 tips to lift your spirits, beat anxiety, and recognize depression.

Varvara Kirova


Relatives and friends explain the importance of taking care of themselves when sad. However, many do not even think that this advice is the best possible. That is why we must finally begin to understand how good mood and comfort are important for overall well-being. nine0003

Contents of the article

1. Write your thoughts

Keep a diary that you will always have at hand so that you can write everything you need in it. Sometimes it helps to slow down and write about a problem, fear, struggle, or memory. Handwriting will help you stop and analyze the situation more fully. But sometimes you don't want to write about struggle or pain. It's too difficult. So if you feel like the situation is too heavy, just write about your day or make a list of your favorite candy or movies. Just write. nine0003

2. Talk to a friend, family member or even pet

Verbalize your pain. By forcing yourself to speak out loud about your emotions, you can prevent yourself from isolating yourself and allowing yourself to swirl in an emotional tsunami that is difficult to get out of. If the situation seems too personal for you, just share it with your dog! He will keep your secret. And she is certainly the least judgmental listener possible.

3. Cry

Let the tears flow. The best way to take care of yourself is to allow yourself to experience the emotions you need. Plugging in sadness or anger will not help you overcome them. If you sow pain, you grow bitterness.

4. Move your body

You've heard this before: exercise releases endorphins, and endorphins make you happy. If you can force yourself to do yoga or go for a run, you're doing yourself a big favor. But sometimes just walking around the block is enough to take care of yourself when you feel emotionally lacking. nine0003

5. Take a shower

The shower is a place where you can be alone and focus on yourself without forcing yourself into deep topics if you don't want to. You can think about your parents' divorce in hot water, or you can concentrate or lather your shampoo. You need both, and both options are good for you.

6. Cook food

Don't just eat, cook food. Cooking is a tactile and productive activity that will nourish your body and mind. The physical act of taking care to cook your own food is a practical way to show self-love. nine0003

7. Blow bubbles or paint

As childish as it sounds, blowing bubbles or coloring in coloring pages is a simple and easy way to land in reality and relieve stress. Allow yourself to return to childhood and feel lightness in your soul. These activities can also be done if you are experiencing panic attacks or flashbacks associated with post-traumatic stress disorder.

8. Breathe deeply

Practice inhaling for 8 seconds through your nose and exhaling for 8 seconds through your mouth. This conscious effort to slow down is a great start to gaining perspective. Plus, the extra oxygen to your brain will help you calm down, lower your heart rate, and reduce your stress levels.

9. Communicate with animals

Scientific studies have shown that communication with animals lowers heart rate, lowers blood pressure and reduces stress. Take care of yourself by taking care of your pet. Your pet will thank you for it, and you will benefit greatly too. nine0003

10. Get more sleep

It is not uncommon for people to find it difficult to get enough sleep with five hours of sleep or less. Our body is not designed to thrive on so little sleep. We need a chance to switch off and recharge, and if we don't get that opportunity in our sleep, our physical and emotional health will suffer. I am very guilty of not giving my body the rest it needs. If I'm having a bad day or my emotions are taking over, I can almost always point out that I didn't sleep well the night before. Make rest a priority and treat yourself to sleep. nine0003

11. Build Boundaries

Boundaries are not popular in today's culture. We often overload ourselves with schedules and do too much out of a sense of duty to others. But if you are not able to bring all your best qualities to work, then you will not do anyone a favor by overworking. Set healthy boundaries in your calendar, work, and relationships. Give yourself time to take care of yourself so you can take better care of others.

12. Develop a hobby

Learn to knit. Buy a scrapbook. Start a blog. Attend classes where you drink wine and draw. Create a hobby that is just for you and brings you joy. Intentional occupation in your life that has no purpose other than to bring you happiness will promote health.

13. Try something new

You can take care of your mental health by getting your mind to learn and grow. By pushing your boundaries and stepping outside your comfort zone, you will give yourself a boost. Take a new route home from work. Go to a restaurant whose cuisine you have never tried. Learn a new language. Challenge your mind and it will thank you for it. nine0003

14. Meditate or pray

Access to your soul through meditation is essential for a person's holistic health. Allowing yourself to really reflect on your values ​​and beliefs can help you feel more solid in your identity. Even if you do not discover the truth of the universe, if you give yourself space to think about these important questions, it will greatly improve your emotional and spiritual life. It's okay not to have all the answers, but you need to start allowing yourself to ask questions. nine0003

15. Hug someone

Hug someone or hold hands with someone you love. We need physical touch. We are built into the desire for physical contact with other people, and our culture is becoming more and more digitized, which eliminates the opportunities for important non-sexual human contact. Allow yourself to hug a friend or ask your partner to give you a non-sexual back massage. We need more of these kinds of contacts to be healthier and happier people. nine0003


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Do you often feel sad?

Photo: Unsplash.

18 tips to feel truly beautiful

18 tips to feel truly beautiful - DreamWhite

/end HFCM by 99 Robots --> No comments Sometimes I wake up in a creepy mood, but that's part of life. We wouldn't be human if we weren't sad from time to time. And of course, I also say and do things I don't want to (#imactuallysorry). nine0003

But on the other hand, if I didn't know what it was like to be sad, how could I measure the good? To be honest, it was the moments of sadness that showed me how happy I am .

So, for starters, remember that you are not alone and everyone (I mean EVERYONE) has bad days. This is our psychological feature - to worry. Our brain and our body are trying to protect us. For example, if you did something disgusting, you will play it in your head (like the most terrible song), reminding yourself not to do it again. nine0003

The good news is that we all have the opportunity and the right to be strong, confident and independent, but we have to be ourselves. The most inspiring people do it all.

Saying "being nice is great" on your Instagram profile might be a start, but it's really not enough: with so much going on around us, it's easy to forget how really be kind to yourself and others .

It's time to take control and gain a little respect for yourself, for this is the ticket to a happier life where you are a kind and good person. nine0003

Here are 18 ways to remind us all that we are born beautiful : everyday little things to do, exercise, new hobbies, podcasts and more!

Lyrics: @lainyblack


A day without social media

We must remember to take our eyes off our phones from time to time: you never know what you might miss!

I noticed a clear pattern: I often think negatively when I scroll down the feed.

Using social media to wake up or relax, and even indirectly live the life of STRANGERS is a rather unhealthy way to start and end YOUR day. nine0003

You can subscribe to podcasts instead. If you're interested in inspiring people and if you like music, then you'll love Desert Island Discs .


Find a new hobby

Not long ago I started sewing: I remake old clothes and sell them on Depop. I feel great creating something new and now I prefer to stay at home (sober) on Fridays and get up early on Saturday. And I don't spend, I earn. nine0003


Ask yourself: “If my friend told me what I tell myself, how long would he be my friend?”

… And then write down everything you like about yourself, your family and friends.

Try to write down all your accomplishments and everything you are proud of. Sometimes you need to put your thoughts down on paper (or notes on your iPhone) to think more clearly.

If you don't like writing, try keeping a photo album. When my friend's mom passed away, my friend started scrapbooking, and now I'm doing it too - it's an easy way to remember all the wonderful moments of your life. nine0003


Try this anti-anxiety exercise

If you're anxious and find your thoughts revolving around an endless pit of negativity, try this...

Look around and name 5 things you can see, 5 things you can hear and 5 things you can physically feel.

Repeat this exercise when you feel sad because it forces your brain to be here and now.

I also use app Calm .


Be active at last

When you exercise, focus more on how you feel than on your appearance - it's scary to think how many of us do the opposite!

Too much exercise and worrying about what you eat can be as unhealthy as being sedentary and eating pizza.

I'm sooo lazy and the gym is my worst nightmare, so I try to walk from and about work every day. I've been saying for years that group classes are not for me, but you just need to find the right kind and your teacher (very important!) Whether it's yoga or street dancing, classes can really be fun (and reduce stress even if the class is only an hour long) . nine0003


Wake up and leave the house without looking in the mirror

You are beautiful! Everyone is beautiful in their own way, because everyone is unique.

You focus on your imperfections (and if others emphasize them, they are just wasting their energy and trying to assert themselves).

Allow yourself to just be yourself (with all your flaws) - it's liberating! Try to do this from time to time.


Plan for yourself

The fastest way to be happy is to put yourself first. When you do this, there is no one left to blame or resent, or someone to feel guilty about. nine0003

We put other people's happiness before our own because we think it will make us happy. Similarly, we may blame other people if we are unhappy.

The best way to respect ourselves is to understand that we can control our lives.

Take time for yourself every week: go for a walk without your phone, buy something to pamper yourself, or give yourself a facial massage.


… but don't forget to do something for those around you too!

Remember the boundary between self-love and selfishness. nine0003

Make time for your loved ones, call your family, give something to a friend, help a stranger and volunteer – people need you!


Stand back

If a friend is annoyed, keep in mind that he may have his own reasons for this: you never know what is really going on in another person's life. But this can affect his actions and attitude towards you.

Whether he loses his temper easily or not, ask yourself what is the reason for his irritation, put yourself in his place, and you can find more ways to solve than conflict. nine0003


Ask yourself at the end of the week: "Was I good?"

Sometimes it's good to stop and reflect (but in the right way!) - without harsh self-criticism!

Think about what kind of person you are and check your moral compass. Everyone makes mistakes, but the winners are those who know how to learn from the past.


Talk to strangers

Including an Uber driver and someone who doesn't seem like "your person". They have lives and stories too, and you can "make their day"! nine0003

Relax and let your positive energy flow while you are talking to a stranger. You may never meet them again (if you do, great: hello friend!) They have no expectations or prejudices about you, so you can just be yourself.


Cheeky doesn't mean tough

Know when it's okay to be cheeky: save the fun sass for the company of best friends who know you and won't be offended (and, of course, don't be so at work). It is not necessary to have fun at the expense of others. nine0003

If you're feeling cocky, remember that nothing good comes from a conversation where you look down on others.


Give a LOT of compliments

Because it makes people happier. Telepaths don't exist, so don't hesitate to let people know all the good things you think of them.

Try to find something good in everyone, no one is perfect, but no one is 100% imperfect either!


Say "please" and "thank you"

We all forget to do this, but it matters a lot and people really notice it!


Ask questions and really listen to the answers

Ask someone how they are doing and listen. Take the opportunity to be quiet and listen to what the other person has to say. You never know what you can learn!

I would recommend this TED Talk to anyone who wants to improve their conversations. nine0128


Learn to say no

If you don't have time or don't want to do something, that's okay.

Learn more