How I Pulled Myself Out of Sadness (and How You Can Too!)

Assalam o Alaikum! I am Muqaddas, and today I will share my feelings with you.

Ever had one of those days where everything feels off? You don’t feel like doing anything, every little thing annoys you, and for some reason, you feel like crying — but the tears won’t even come? Yep, that was me today. My heart felt heavy, my mind was full of negativity, and I wanted to escape from everything.

But here’s the thing — I knew I didn’t want to stay stuck in this feeling. I tried to get out of it, so I decided to do something about it. And guess what? It worked! If you’re feeling the same way, keep reading. Let’s get through this together.

1. First Things First: It’s Okay to Feel This Way

When I started feeling down, my first reaction was, “Ugh, why am I like this?” But that only made me feel worse. The truth is, we all have days when our emotions get the best of us, and that’s completely normal.

Instead of stressing over why I was feeling this way or thinking, “Why me?” I decided to try something different. I told myself, “Okay, I’m sad. That’s fine. But I won’t stay here forever.” It helped me realize that the stress wasn’t going to solve anything. Rather than letting stress overpower me, I accepted it and told myself, “It’s okay to feel this way right now. But together, we’ll get through this.” Accepting that feeling made the pressure feel lighter.

Tip: Instead of getting frustrated with yourself, take a deep breath and say, “I’m allowed to feel this, but I’ll be okay.” By accepting it, 30% of your stress will disappear right away.

2. Talk to Yourself Like a Best Friend

One thing that provides me with support is having conversations with myself. Yes, it might sound a bit strange, but trust me, it works!

Think about it: when your best friend is feeling down, how do you support them? You understand them, lighten their heart, and make sure they don’t feel alone. Do the same thing for yourself.

When negative thoughts come to mind, ask yourself: “If my best friend were feeling like this, what would I say to them?”

When negative thoughts came to me, I told myself:

• Hey, relax! This is temporary.
• You’re so strong; you’ll get through this phase!
• Everything will be okay; give it some time.

Hearing these words made my heart feel lighter because when you become your own best friend, you never feel alone.

Try this: Be your own best friend. Understand your feelings, talk to yourself with love, and give yourself the same support you’d give to a close friend.

3. Don’t believe everything your mind tells you.

The worst part about sadness? It brings a whole bunch of useless negative thoughts with it. My brain started whispering things like:

• I’m not good enough.
• Nothing ever works out for me.
• What’s even the point?

Not that — my mind also started recalling past sad events. It kept bringing up memories of people who weren’t sincere with me, situations that didn’t go as planned, and moments when I felt alone. It was as if my brain was trying to convince me that everything and everyone was against me.

Sounds familiar? Here’s the truth: because your mind says something doesn’t mean it’s true.

So, I started questioning those thoughts. Instead of believing them, I asked myself, “Is this actually true, or is my mood making me see things this way?” And surprise, surprise — most of it wasn’t real. My sadness was tricking me into believing the worst.

Try this: The next time a negative thought pops up, fight back. Ask yourself, “Would I say this to my best friend?” If not, don’t say it to yourself either!

4. Do One Small Thing (Even If You Don’t Feel Like It)

When down, I don’t even want to move. But I’ve learned that sitting around and overthinking only makes things worse. So, I decided to do one small thing.

I didn’t force myself to be super productive. I told myself, “Let’s do one tiny thing that might help.”

• Played my favorite song.
• Got up and walked around the room.
• Texted a friend (not about my sadness — something random).
• Made a cup of tea and actually enjoyed it.

Sometimes, I don’t even feel like talking to anyone, but I still make sure to say something — anything. Even if it’s a simple message, it helps me feel connected. Because I know that shutting down completely will only make me feel worse.

And you know what? The real fun is in doing the things you don’t feel like doing. The things your mind resists the most are often the ones that end up making you feel the best.

None of these things “fixed” me, but they made my feelings better. And sometimes, a little better is all you need to start turning things around.

Try this: Pick one small, easy thing to do. It doesn’t matter what it is. Do something.

5. Remember: This feeling won’t last forever.

When we’re sad, it feels like we’ll always feel this way. But think about it — have you ever been sad forever? Nope. It always passes, even if it takes time.

So I reminded myself: “Right now, like this. But a few days from now, I’ll feel different. I have to ride this wave.”

And guess what? I already feel better writing this blog!

Try this: Instead of saying “I am sad,” say “I am feeling sad.” It’s a feeling — it’s not who you are, and it won’t last forever. Take it one day at a time.

Most of the time, we stress ourselves out by overthinking. We keep worrying, “I’m so stressed,” which only makes things worse. So, take control of your overthinking. Don’t let your mind trap you in endless worries — remind yourself that thoughts are thoughts, not reality.

Final Thoughts: You’ve Got This!

If you’re feeling down, know that you’re not alone. It’s okay to have sad days. It’s okay to not have it all figured out. Don’t let these feelings convince you that you’re stuck. You’re not.

Take a deep breath. Do one small thing. And remind yourself: this too must pass.

And hey, if you ever need a reminder — you can always come back and read this. You’re stronger than you think.

Tell me — what’s one thing that helps you feel better on bad days? Let’s share our tips and help each other out!