Methods to Deal with Disappointment

Disappointment is a standard 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 combating disappointment otherwise you’re feeling deep anguish, know that you simply’re not alone. Most significantly, know that the ache you’re feeling proper now probably gained’t final ceaselessly. 

Understanding methods to take care of disappointment will can help you course of your feelings in a wholesome method. Study extra about coping with disappointment in a wholesome method right here, as we focus on each the causes and methods 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 might react to the identical occasion in a different way. 

“Disappointment doesn’t normally really feel good, however it’s a very regular emotion, typically 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 sometimes short-term. Definitely, feeling disappointment can harm, however suppressing our feelings can typically backfire in an unhealthy method. Acceptance and expression typically go hand in hand when it comes to navigating an emotional time; getting help or connecting with a clinician can assist you establish causes and provide a plan to maneuver by it.”

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

Should you’re coping with disappointment, your emotions might be attributable to a number of issues. 

1. Relationship points

{Our relationships} with relations, pals, 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, or as a result of a relationship ended. In some instances, disappointment could also be accompanied by emotions of loneliness. 

2. Private loss

Any form 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 cherished one. 

It’s common to expertise grief after any kind of loss. That is very true when the loss is attributable to dying. Along with disappointment, when grieving a dying, you may additionally wrestle 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. Whenever you’re vulnerable to damaging pondering, you’re extra more likely to see occasions by a damaging lens, which may result in disappointment. 

4. Melancholy 

Feeling unhappy doesn’t all the time imply that you simply’re depressed, however disappointment is among the core symptoms of scientific melancholy. Whenever you’re depressed, you’ll be able to really feel such as you’re unhappy for no cause. Depression is usually accompanied by different signs, together with fatigue, lack of urge for food, and irritability. Fortunately, relating to how to treat depression, there are a number of therapy choices, so don’t endure in silence for those who suspect you is likely to be depressed. Attain out to a psychological well being skilled to learn to handle depression symptoms

5. Stress

Whereas individuals typically really feel anxious or indignant after they’re careworn, stress can even trigger disappointment, particularly for those who’re experiencing what’s often called 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 take care of it. What works for you could differ from what works for another person, so don’t be discouraged for those who should attempt a number of coping methods earlier than discovering the one which helps you essentially the most. Beneath are eight efficient methods to take care of disappointment. 

Methods to Take care of Disappointment: 8 Methods

Whereas it’s a standard emotion at instances, emotions of disappointment could start to really feel overwhelming. There are numerous methods of dealing with disappointment, however not all of them are wholesome. Typically it may be tempting to self-medicate or use different self-destructive techniques to attempt to masks or numb painful feelings like disappointment. The reality is that until you’re utilizing wholesome methods, you’re by no means going to get to the basis of your disappointment, which implies you in all probability gained’t be capable to actually transfer previous it. Because of this it’s so extremely necessary to seek out wholesome and constructive methods to take care of the disappointment you’re feeling. 

“Dealing with disappointment might sound not possible at instances, however slightly effort in the direction of conscious and intentional conduct might be massively impactful. Search out comforting and therapeutic actions and workouts to disrupt the lethargy that usually accompanies disappointment. One thing so simple as connecting with a buddy, spending time together with your pet, exercising, or working with a trusted therapist can remind you that you simply would possibly want some self care and a little bit of kindness throughout unhappy instances.”

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

Should you’ve been feeling down, the next coping abilities can assist raise 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’re feeling worse in the long term. As an alternative of pushing your emotions apart, acknowledge your troublesome feelings and settle for that you simply’re feeling down. Does crying relieve stress and disappointment? Completely. Don’t be afraid to have a superb cry if you’ll want to. 

2. Observe self-care

It may be onerous to maintain your self whenever you’re sad. Sadly, for those who neglect fundamental wants, like the necessity for sleep and a nutritious diet, you would possibly wind up feeling even worse. 

Self-care is a vital a part of studying to acknowledge and validate your feelings. Additional, research exhibits that little issues, just like the meals you eat, immediately affect your feelings. So for those who’re feeling down within the dumps, a nutrient-rich meal might raise your temper and offer you vitality (one thing you could be combating for those who’ve been feeling unhappy recently).

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 turn out to be extra conscious of unhealthy coping mechanisms and search out 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 might be surprisingly troublesome at instances, particularly for those who’re feeling blue. Family and friends can offer you love and help whenever you’re having a tricky time. Whether or not you go to somebody in particular person, ship a textual content, or make a cellphone name, speaking to others can hold your unhappy emotions from changing into an excessive amount of to handle.

5. Spend time together with your pet 

Whereas your connections with others may give you power whenever you’re going by a troublesome time, you don’t essentially should spend time with one other particular person

Taking part in together with your pet or going for a stroll collectively can even assist cheer you up. Should you don’t have a pet of your individual, 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 on your emotions

It’s all the time necessary to precise your emotions, whether or not they’re constructive or damaging. Engaged on an artwork venture, journaling for mental health, or some other artistic outlet you’ll be able to consider that you simply get pleasure from can assist you course of unhappy feelings and make sense of the way you’re feeling. 

7. Search for methods to snort

Should you’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 constantly is related to a constructive psychological impact. It isn’t all the time straightforward to snort whenever you’re unhappy, but when you could find a method – even to simply smile – your temper would possibly begin to enhance. Watch a comedy you like, hang around with a humorous buddy, 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

Whenever you’re sad, it may be difficult to seek out the motivation to do the belongings you as soon as loved. Should you don’t really feel as much as your ordinary hobbies, step outdoors and spend a while in nature. Not solely can spending time outdoors allow you to calm down, nevertheless it additionally has well being advantages and might instantly elevate your mood.

Realizing When It’s Time to Get Assist

There are many methods of coping with disappointment whenever you’re in a low temper, however for those who’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. Should you’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 to determine if the damaging feelings you’re feeling are extra than simply being unhappy. It is likely to be melancholy, and with assist, you’ll be capable to learn to take care of 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 can assist. 

You would possibly really feel like your disappointment won’t ever go away, however there is a light-weight on the finish of the tunnel. The damaging emotions you’re experiencing aren’t simply one thing you’ll want to study to stay with. Whether or not you want therapy 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 methods to take care of disappointment so you’ll be able to start to heal, beginning at present. 


1. Mouchet-Mages S, Baylé F. Disappointment as an integral a part of melancholy. Dialogues Clin Neurosci. 2008;10(3):321-327. doi:10.31887/dcns.2008.10.3/smmages. Accessed August 23, 2022.

2. Richter-Levin G, Xu L. How might stress result in main depressive dysfunction?. IBRO Rep. 2018;4:38-43. doi:10.1016/j.ibror.2018.04.001. Accessed August 23, 2022.

3. Huang Q, Liu H, Suzuki Okay, Ma S, Liu C. Linking What We Eat to Our Temper: A Overview of Weight-reduction plan, Dietary Antioxidants, and Melancholy. Antioxidants. 2019;8(9):376. doi:10.3390/antiox8090376. Accessed August 23, 2022.

4. Chakma S, Islam T, Shahjalal M, Mitra D. Melancholy amongst pet house owners and non-pet house owners: a comparative cross-sectional research in Dhaka, Bangladesh. F1000Res. 2021;10:574. doi:10.12688/f1000research.53276.1. . Accessed August 23, 2022.

5. Musick M, Wilson J. Volunteering and melancholy: the position of psychological and social assets in numerous age teams. Social Science & Drugs. 2003;56(2):259-269. doi:10.1016/s0277-9536(02)00025-4. Accessed August 23, 2022.

6. Louie D, Brook Okay, Frates E. The Laughter Prescription. Am J Life-style Med. 2016;10(4):262-267. doi:10.1177/1559827614550279. Accessed August 23, 2022.

7. Franco L, Shanahan D, Fuller R. A Overview of the Advantages of Nature Experiences: Extra Than Meets the Eye. Int J Environ Res Public Well being. 2017;14(8):864. doi:10.3390/ijerph14080864. Accessed August 23, 2022.

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 crew of scientific consultants (therapists and psychiatrists of assorted specialties) to make sure content material is correct and on par with present trade requirements.

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

Articles comprise 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.



Leave a Reply