5 Ways to Regulate Your Mood When Feeling Sad

There is no one-size-fits-all answer to this question, as the best way to regulate your mood when feeling sad will vary depending on what works for you. However, some tips on how to regulate your mood when feeling sad include: seeking out positive activities and spending time with people who make you feel good; setting realistic goals and striving for them; focusing on positive memories rather than dwelling on negative ones; practicing self-compassion.

The coronavirus pandemic threw the entire world off-balance in 2020. And even as we approach the two-year mark since life changed as we knew it, there remains a great deal of uncertainty. From the economy to public health and more, the everyday challenges can often be too much to bear.

 Depression, anxiety, and other mood disorders are at an all-time high. Depression rates among adults in the United States were three times higher in 2020 than in 2019, jumping from 8.5% pre-pandemic to nearly 28% by mid-2020.

 It is important to note that you don’t have to receive a formal depression diagnosis from having periods of sadness, stress, and discouragement. 

Here are three strategies you can implement at home to help you manage your feelings and support your well-being. 

When experiencing periods of sadness, it is tempting to self-isolate. After all, you don’t want your family or friends to view you as a “downer” or “negative.” Unfortunately, self-isolation can cause negative feelings to take over your everyday life, which can impede your ability to get work done, enjoy activities that usually make you happy, and have open relationships.

 Reach out to a friend or family member about what’s bothering you. If you’re unsure how to start the conversation, say something as simple as “Can we talk?” NeuraBoot makes it easy to reach out for help with its “supporters feature.” If experiencing a negative mood at a high intensity, the app will give you the chance to notify your supporters (friends, family, colleagues, or whomever you choose to add as “supporters”) of your mood. In return, you’ll get encouragement and support from trusted people.

Find a Safe Space and Way to Express Yourself

We hear the term “safe space” a lot. The phrase can be literal and figurative, and if feeling down or unbalanced, it can undoubtedly translate to both. On a physical level, a safe space may be on your balcony, particularly if you have a relaxing view of the mountains and nature. If experiencing sadness or anxiety, this could also be your local gym.

 On a figurative level, your safe space may be among a circle of trusted friends, where together, you can comfortably open up on issues that matter to you the most. To effectively express yourself, it’s essential to be in a position that gives you peace and won’t compound negative thoughts.  

Monitor Your Daily Feelings

Monitoring your feelings should happen year-round– not only during challenging times. Daily monitoring leads to greater self-awareness as a whole, which in turn, can keep you better informed on yourself, your triggers, and when it could be time to reach out for help. The NeuraBoot app makes it easy for you to monitor your daily feelings. 

Get into practice daily monitoring by checking in with yourself each morning and evening about how you feel. Consider writing in a journal in the morning, and when overwhelmed, “brain dump” your feelings on a piece of paper or an online document.

Reboot with Neuraboot

 NeuraBoot acts as your daily advocate and ensures you are in the position to take control of your feelings and get the support you need–from those in your life. Even without a pandemic in the background, life can get stressful, and it’s easy to be overwhelmed by feelings and negative thoughts.

NeuraBoot can help you reboot your emotions and daily life for the better. Download the app today, begin recording your feelings, and keep in touch with your supporters. Available for both iOs and Android. 

Get Enough Sleep To Regulate Your Mood When Feeling Sad

There is evidence to suggest that not getting enough sleep can lead to a decline in mood and overall well-being. In fact, chronic sleep deprivation can lead to feelings of irritability, frustration, and sadness.

Studies have also shown that people with a history of depression are more likely to experience decreased mood when they don’t get enough sleep. This is likely due to the fact that insufficient sleep can lead to decreased levels of serotonin and other neurotransmitters, which are linked with depression.

If you’re struggling with feeling down often, it might be helpful to try and regulate your mood by getting enough sleep. Not only will this help you feel better physically, but it will also help you manage your emotions more effectively.

Do Something Positively Creative To Regulate Your Mood When Feeling Sad

When we are feeling down, it can be hard to think of anything that will make us feel better. However, there are always things we can do to help regulate our mood. One way to do this is by doing something creatively. Creativity can help us feel as though we are in control and that everything is going to be alright. It can also help us process our feelings and understand them better. If you find yourself feeling down often, try incorporating some creative activities into your day in order to boost your spirits.


These are some great ways to regulate your mood when you’re feeling sad. If you have any other ideas, please share them in the comments below!


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