Let’s get this straight - clinical depression is a very real illness - it is common and treatable. It is important to recognize the signs of depression and seek professional help. You may want to take a screening test to help you figure out if you need to seek further help.

But it is possible to feel sad and down even if you do not suffer from the illness of depression. There are many times when you may experience sadness in your life, when you have lost a loved one, when you’re away from friends or family, when things don’t turn out the way you hoped, when you’ve experienced failure or loss of some kind, when your child leaves home…

Sadness is a part of life, you can’t wish it away. But there are ways to cope with it in a healthy way. You may even find that sadness enriches your life and helps you grow as a person.

Accept your feelings
Allow yourself to be sad. Don’t push yourself to be cheerful and to get over it. Cry if you feel like it. Be alone if that is what you prefer. Listen to sad music if that helps. (Did you know that recent research indicates that listening to sad music can actually make us feel happier?)
 

Move at your own pace 
Sometimes others may say ‘That’s enough – it’s time you snapped out of it.’ But only you know what you are going through, and if you feel you need more time, then take it. There is no fixed schedule to overcome feelings of sadness, and depending on what caused it, it could take you a longer time.
 

Write it down 
It often helps to put your thoughts down in writing. Writing often helps you think through the reasons for your sadness and explore your feelings. It could be something that you will keep to yourself or you may want to share your writing with others at a later stage.
 

Look for the silver lining
Even on your darkest days, there will be some things that you can be grateful for. Making a note of those can help you get a perspective on life. Some people even keep a ‘gratitude journal’ and note down at least one thing each day for which they are grateful.
 

Sleep well
Make sure you get enough rest, your body needs it. Don't stay in bed all day of course, but allow sufficient time for sleep.
 

Get some exercise
Take a quiet walk, go for a run or swim. Exercise releases hormones that make you feel better, and the fresh air and change of scene can do you good. You might want to be by yourself, or go along with someone with whom you feel comfortable.
 

Talk to a close friend or family member
When you feel ready to talk, it can really help to share your feelings with a caring person. Talking can help you process your thoughts and move forward.
 

Use spiritual resources
Prayer, meditation, inspirational books or videos, or attending supportive group meetings can bring comfort and strength.
 

Laugh
Laughter may seem very far from you now, but sometimes a funny movie or book or casual light-hearted conversations with a friend can lift you out of your mood for a while. It works if you take this at your own pace, not if others are trying to ‘jolly’ you along.
 

Be gentle with yourself
Don’t beat yourself up for not being fine. Indulge yourself  - do little things that make you feel better. Remember it won’t last forever. Take the time you need now, and soon you will be back on your feet.