8 Coping Tips — Talkspace


Disappointment is a traditional a part of life, however that doesn’t imply it isn’t troublesome to deal with emotions of sorrow and unhappiness you could be experiencing. Whether or not you’re battling disappointment otherwise you’re feeling deep anguish, know that you just’re not alone. Most significantly, know that the ache you’re feeling proper now most probably received’t final ceaselessly. 

Understanding the right way to cope with disappointment will mean you can course of your feelings in a wholesome approach. Be taught extra about coping with disappointment in a wholesome approach right here, as we talk about each the causes and the right way to cope. 

Determine the Root of Your Disappointment

Everybody feels unhappy at instances, however we don’t all the time expertise disappointment for a similar causes. Disappointment has many potential causes, and two individuals may react to the identical occasion in another way. 

“Disappointment doesn’t often really feel good, however it’s a very regular emotion, usually felt after loss, throughout a interval of ache or transition, or when difficult hardships are on the forefront. It may be a really wholesome and normative emotion that’s usually short-term. Actually, feeling disappointment can damage, however suppressing our feelings can usually backfire in an unhealthy approach. Acceptance and expression usually go hand in hand when it comes to navigating an emotional time; getting help or connecting with a clinician may help you establish causes and supply a plan to maneuver by it.”

Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

If you happen to’re coping with disappointment, your emotions may very well be attributable to a number of issues. 

1. Relationship points

{Our relationships} with members of the family, mates, coworkers, and romantic companions can set off a spectrum of feelings. You would possibly really feel unhappy that an individual you care about did one thing hurtful, you miss what a relationship was once, or as a result of a relationship ended. In some circumstances, disappointment could also be accompanied by emotions of loneliness. 

2. Private loss

Any kind of loss may end up in disappointment — whether or not you’ve misplaced a valued possession, missed out on a job alternative, are navigating a divorce, have moved to a brand new space and left your help system, or are grieving a liked one. 

It’s common to expertise grief after any sort of loss. That is very true when the loss is attributable to demise. Along with disappointment, when grieving a demise, you may additionally battle with emotions of guilt or anger.

3. Unhealthy thought patterns 

Self-criticism, overgeneralization, obsessive ideas, extreme jealousy, and different unhealthy thought patterns can affect the way you reply to your life experiences. If you’re liable to unfavourable pondering, you’re extra prone to see occasions by a unfavourable lens, which may result in disappointment. 

4. Despair 

Feeling unhappy doesn’t all the time imply that you just’re depressed, however disappointment is among the core symptoms of scientific melancholy. If you’re depressed, you’ll be able to really feel such as you’re unhappy for no purpose. Depression is usually accompanied by different signs, together with fatigue, lack of urge for food, and irritability. Fortunately, in terms of how to treat depression, there are a number of remedy choices, so don’t undergo in silence when you suspect you is likely to be depressed. Attain out to a psychological well being skilled to discover ways to handle depression symptoms

5. Stress

Whereas individuals usually really feel anxious or offended once they’re confused, stress also can trigger disappointment, particularly when you’re experiencing what’s generally known as power stress — that’s, extended, fixed, and unrelenting stress with no aid. Over time, stress can result in burnout and might even cause major depressive disorder (MDD). 

No matter what the reason for your disappointment is, there are methods you’ll be able to cope with it. What works for you could differ from what works for another person, so don’t be discouraged when you should strive a number of coping methods earlier than discovering the one which helps you essentially the most. Beneath are eight efficient methods to cope with disappointment. 

How one can Cope with Disappointment: 8 Methods

Whereas it’s a typical emotion at instances, emotions of disappointment might start to really feel overwhelming. There are numerous methods of dealing with disappointment, however not all of them are wholesome. Generally it may be tempting to self-medicate or use different self-destructive techniques to try to masks or numb painful feelings like disappointment. The reality is that except you’re utilizing wholesome methods, you’re by no means going to get to the basis of your disappointment, which suggests you most likely received’t be capable of actually transfer previous it. That is why it’s so extremely vital to search out wholesome and constructive methods to cope with the disappointment you’re feeling. 

“Dealing with disappointment might sound not possible at instances, however a little bit effort in direction of aware and intentional habits will be massively impactful. Hunt down comforting and therapeutic actions and workout routines to disrupt the lethargy that usually accompanies disappointment. One thing so simple as connecting with a good friend, spending time along with your pet, exercising, or working with a trusted therapist can remind you that you just would possibly want some self care and a little bit of kindness throughout unhappy instances.”

Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

If you happen to’ve been feeling down, the next coping abilities may help elevate your temper and course of your emotions.

1. Let your self really feel unhappy

You is likely to be tempted to bottle up and ignore your emotions, however doing so will solely make you are feeling worse in the long term. As a substitute of pushing your emotions apart, acknowledge your troublesome feelings and settle for that you just’re feeling down. Does crying relieve stress and disappointment? Completely. Don’t be afraid to have a superb cry if you could. 

2. Follow self-care

It may be laborious to deal with your self while you’re sad. Sadly, when you neglect primary wants, like the necessity for sleep and a nutritious diet, you would possibly wind up feeling even worse. 

Self-care is a crucial a part of studying to acknowledge and validate your feelings. Additional, research reveals that little issues, just like the meals you eat, immediately influence your feelings. So when you’re feeling down within the dumps, a nutrient-rich meal may elevate your temper and provide you with power (one thing you could be battling when you’ve been feeling unhappy currently).

3. Keep away from unhealthy coping mechanisms 

Junk meals, purchasing sprees, and alcohol would possibly make you higher within the brief time period, however these sorts of damaging behaviors will solely quickly numb your ache. Work to develop into extra conscious of unhealthy coping mechanisms and hunt down wholesome coping abilities as a substitute. 

4. Attain out to family members for help

A giant a part of understanding how to deal with disappointment is studying when to ask for assist — which will be surprisingly troublesome at instances, particularly when you’re feeling blue. Family and friends can offer you love and help while you’re having a troublesome time. Whether or not you go to somebody in particular person, ship a textual content, or make a telephone name, speaking to others can maintain your unhappy emotions from changing into an excessive amount of to handle.

5. Spend time along with your pet 

Whereas your connections with others can provide you energy while you’re going by a troublesome time, you don’t essentially need to spend time with one other particular person

Enjoying along with your pet or going for a stroll collectively also can assist cheer you up. If you happen to don’t have a pet of your personal, think about volunteering at an animal shelter. Research present that animals improve symptoms of melancholy, and volunteering is one other proven way to enhance temper and counter emotions of loneliness, melancholy, and anxiousness. 

6. Discover a wholesome outlet in your emotions

It’s all the time vital to specific your emotions, whether or not they’re optimistic or unfavourable. Engaged on an artwork mission, journaling for mental health, or every other artistic outlet you’ll be able to consider that you just get pleasure from may help you course of unhappy feelings and make sense of the way you’re feeling. 

7. Search for methods to snicker

If you happen to’ve been feeling out of kinds, laughter is likely to be the very last thing in your thoughts, however that saying is true: laughter actually is the very best drugs

Research proves that laughing persistently is related to a optimistic psychological impact. It isn’t all the time simple to snicker while you’re unhappy, but when you’ll find a approach – even to simply smile – your temper would possibly begin to enhance. Watch a comedy you’re keen on, hang around with a humorous good friend, or take heed to a standup comic. When you begin laughing, you’ll nearly all the time really feel a little bit of aid.

8. Join with nature

If you’re sad, it may be difficult to search out the motivation to do the stuff you as soon as loved. If you happen to don’t really feel as much as your common hobbies, step exterior and spend a while in nature. Not solely can spending time exterior assist you chill out, nevertheless it additionally has well being advantages and might instantly elevate your mood.

Figuring out When It’s Time to Get Assist

There are many methods of coping with disappointment while you’re in a low temper, however when you’re struggling and really feel like you’ll be able to’t cope by yourself any longer, it is likely to be time to hunt skilled assist. If you happen to’ve been feeling unhappy for a number of weeks, and your temper doesn’t appear to be enhancing, your disappointment could also be a symptom of melancholy. 

Need assistance determining if it’s sadness or depression? With the assistance of a therapist, you’ll be capable of determine if the unfavourable feelings you’re feeling are extra than simply being unhappy. It is likely to be melancholy, and with assist, you’ll be capable of discover ways to cope with depression-related disappointment healthily. Whilst you is likely to be feeling depressing or hopeless, it actually is feasible so that you can get higher and begin having fun with life once more.

Get Skilled Assist with Talkspace

Have you ever been having a tough time dealing with disappointment? Are you on the lookout for assist however unsure the place to show? Talkspace’s online therapy platform may help. 

You would possibly really feel like your disappointment won’t ever go away, however there is a lightweight on the finish of the tunnel. The unfavourable emotions you’re experiencing aren’t simply one thing you could study to stay with. Whether or not you want remedy that features remedy or medication for depression (or each), otherwise you’re simply on the lookout for some higher coping methods to beat disappointment, Talkspace can offer you steering and help. 

Let Talkspace present you the right way to cope with disappointment so you’ll be able to start to heal, beginning at present. 


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Talkspace articles are written by skilled mental health-wellness contributors; they’re grounded in scientific analysis and evidence-based practices. Articles are extensively reviewed by our staff of scientific consultants (therapists and psychiatrists of assorted specialties) to make sure content material is correct and on par with present trade requirements.

Our purpose at Talkspace is to offer essentially the most up-to-date, beneficial, and goal data on psychological health-related subjects with a view to assist readers make knowledgeable choices.

Articles include trusted third-party sources which might be both immediately linked to within the textual content or listed on the backside to take readers on to the supply.

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