one . . . write down your feelings.

this will help you get "in tune" with yourself and achieve a deeper level of self-understanding.

two . . . laugh and smile.

laughing and smiling releases endorphins, those brain chemicals that enhance your mood.

three . . . have a good cry.

if you feel the urge to cry, don't hold back. purging the tears can create the sense that you got the sadness "off your chest".

four . . . try to look at the bigger picture.

friends, family and health. you probably have much to be happy about and thankful for. gratitude is deeply connected with happiness.

five . . . distract your mind.

distraction can help you focus on something other than sadness and also reduce your stress. you're not avoiding problems, just engaging in an activity where your forget time and place.

six . . . read.

being absorbed in another world will help you relax your mind and place our focus elsewhere.

seven . . . exercise.

go for a walk, a jog, or a bike ride. your body releases those "feel-good" chemicals that enhance your mood and inhibit the body's stress response.

eight . . . eat a healthy snack.

eat can affect your moods. when high-carbohydrate foods aren't overtaken by the presence of protein or fat, they allow for a release of the amino acid tryptophan into your brain.

nine . . . do something spontaneous.

sometimes a consistent and boring routine can make you feel bad. by mixing things up a bit, you may rediscover your passion for life.

ten . . . participate in a hobby.

do something you enjoy, such as painting, photography, poetry... find whatever helps transport you "away" from your daily struggles.

eleven . . . take a shower or a bath.

you'll be amazed at how much of a lift taking a shower can give you. it gives you a feeling of rejuvenation and positivity.

twelve . . . talk to a friend.

talk to a friend about your sadness or the situation that has caused it. you will see that someone cares about you and your feelings. talking out loud can also help you "air out" your emotions.

thirteen . . . go out and socialize.

social interaction outside will help you get out of your own head for a few hours. just talking with others and a change of scenery will help a lot.

fourteen . . . spend time with a pet. cuddling or petting an animal can help improve your sad mood by meeting the basic human need of connection and closeness.

fifteen . . . focus on others. giving your time and energy to help others will not only help you stay busy, but will also give you a sense of reward and purpose.