March 26, 2025 • 9 mins
This heartfelt episode of Transformative Living Radio explores powerful yet gentle strategies for moving through emotional heaviness and reconnecting with hope. Inspired by Lady Gaga’s reminder that “kindness is the best way,” we share grounded tools for lifting the fog of sadness, including movement, emotional processing, cognitive shifts, and more.
✨ What You'll Learn:
- How to shift your emotional state using physical movement
- The importance of naming and accepting your emotions
- How small routines can restore a sense of safety and control
- Reframing self-talk to combat internalized negativity
- The value of connection, kindness, and community during hard seasons
To book your free discovery coaching session today, please click here.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Transformative Living Radio,
where we explore the power ofintentional change for personal
growth and fulfillment.
I'm Andre Flax, your host andcertified life and leadership
coach.
Today, we'll be diving into atopic that affects so many of us
those moments when sadness andmelancholy seem to take over.
Maybe you've been feeling lowfor a few days, or perhaps a
(00:24):
wave of sadness hits you out ofnowhere.
Whatever the case, know thatyou're not alone and, more
importantly, there are thingsyou can do to lift yourself out
of it.
In today's episode, I'll besharing some simple but powerful
strategies to help you managesadness, find relief and start
feeling like yourself again.
(00:45):
No complicated theories, justpractical, doable steps that
work.
So if you're ready, let's begin.
Hello and welcome to anotherepisode of Transformative Living
Radio.
I'm Andre Flax, your host andcertified life and leadership
coach.
Now, before we get into theheart of the message today, or
(01:08):
the lesson today, let's firstacknowledge that we all
experience moments of sadnessand melancholy.
These are normal human emotions.
However, when they linger toolong, they can become very
overwhelming.
Here's the key point youremotions serve as a signal
(01:28):
rather than a stop sign.
They convey important messages.
Instead of shying away fromthem, we should be approaching
them with great curiosity.
How are you feeling right now?
Are you feeling disconnected?
Are you feeling disconnected?
Are you carrying unprocessedgrief and stress?
Or are you stuck in negativethought loops?
(01:53):
Recognizing the root cause ofyour sadness is the first step
to working through it.
And remember feelings aren'tpermanent.
They shift just like theweather.
So your job isn't to fight them, it's to learn how to navigate
through them.
So how do we navigate momentsof sadness and melancholy?
(02:14):
The truth is, when sadness ormelancholy lingers, finding
motivation can seem like animpossible task.
However, making small shiftscan create the momentum we need
to move through it.
Here are some simple yeteffective strategies you can use
today to help you through thisprocess.
(02:35):
Strategy number one is to moveyour body to enhance your mood.
No, you don't need to run amarathon, just start moving.
No, you don't need to run amarathon, just start moving.
You see, research shows thatmovement triggers the release of
endorphins, which is ourbrain's natural feel-good
hormone.
Consider taking a 10-minutewalk outdoors.
(03:01):
The fresh air and the sunlightcan do wonders for your mood.
Our bodies hold tension fromemotions, so it's important that
we learn to do stretching orsome gentle yoga to help release
that tension.
Another thing you can do toenhance your mood is to dance to
some upbeat music, even if youdon't feel like it.
Moving shifts your energy.
Now, strategy number two is tochange your inner dialogue Now.
(03:26):
During tough times, ourself-talk can become critical,
so we must be mindful of themessages we convey to ourselves.
Instead of saying I'm stuck,try saying I'm learning to
navigate through this.
Instead of saying I feelhopeless, try saying I am open
to feeling better.
(03:46):
Instead of thinking I'll neverfeel different, remind yourself
that this is a temporary feelingand I'm taking steps to heal.
Remember, your words have powerand so we must choose them
wisely.
Strategy number three is toreach out to family, friends,
(04:07):
mentors and coaches, even whenit's challenging.
You see, feelings of sadnessand melancholy tend to want to
isolate us.
But remember, connecting withothers heals us.
Even if it's just a text, ashort call or just sitting in a
cafeteria with others, it allmakes a difference.
(04:27):
Now, when reaching out to afriend, be straightforward.
Say to him hey, I'm not feelinggreat today.
Can we talk?
Now, if talking isn't an option, consider writing a letter or
journalizing your feelings.
Sharing your emotions canlessen their impact.
Now, strategy number four is tocomplete one small, achievable
(04:51):
task In moments when everythingseems overwhelming.
Start small, make your bed,drink a glass of water or simply
open the curtains and let thelight in Each small action tells
your brain I'm capable and I ammoving forward.
So now let's shift theconversation to four practical
(05:12):
habits that you can adopt tohelp you overcome moments of
sadness and melancholy.
Habit number one is to nourishyour mind and body.
You see, getting enough sleepeach night is essential for
maintaining overall well-being.
You see, getting enough sleepeach night is essential for
maintaining overall well-being.
The lack of rest can worsenfeelings of sadness, so strive
(05:36):
for a consistent sleep routine.
Habit number two is nutrition.
Your brain needs fuel, so focuson foods rich in omega-3s,
vitamins and proteins.
Hydration is also important tooverall health.
Dehydration affects moods, soit's important that you drink
(05:58):
more water than you think youneed.
Habit number three is topractice gratitude.
Now, it may sound cliche, butgratitude rewires the brain.
Here's a gratitude exercise youmay want to try Each morning
write down three things thatyou're grateful for.
If you struggle with this inthe beginning, start small.
Write things like I have a bed,I have a roof over my head or
(06:21):
I'm simply here.
Ideally, you want to say thesethings out loud.
By doing so, it shifts yourattitude and your mood.
Habit number four is to createwhat is known as a feel-good
toolkit.
Inside this toolkit are thethings that bring you comfort
when sadness strikes.
(06:42):
This could be a favoriteplaylist, a book or podcast that
inspires you, a warm bath oryour favorite tea, or even a
go-to meditation or breathingexercise.
Having a plan in place makes iteasier to shift your emotional
state when needed.
Habit number five is to reachout for help when needed.
(07:03):
At times, sadness can beprofound, and that's completely
acceptable.
Asking for support is not asign of weakness, rather a
reflection of strength.
Therapy, for example, offersresources to help you manage
your emotions.
Support groups can helpreassure that you're not
(07:23):
isolated, and if you sense thatsadness is shifting more towards
hopelessness, don't hesitate toreach out, whether to a friend
or a professional.
Remember you deserve to besupported.
Now, as we wrap up this episodetoday, I want you to take a deep
breath and remind yourself thatyou are not broken, you are not
(07:45):
alone and you are capable offeeling better, even if it
doesn't seem that way right now.
The smallest steps lead to thebiggest changes.
The smallest steps lead to thebiggest changes.
So choose one of the thingsfrom today's episode, just one,
and put it into practice.
Let that be your starting point.
And if no one has told youtoday you matter, you are loved
(08:12):
and you are worthy of joy, well,that's our show for today.
We hope that you found thisepisode both insightful and
inspiring.
Join us each week for practicaltips, actionable insights and
inspiring stories to help youtransform your life.
We hope you can join us.
We'll see you soon.
Speaker 2 (08:31):
To experience a free coaching session with Andre Flex
, click the link in the shownotes to book your coaching
session today, or contact him atandre at
transformativelivingradiocom.
If you enjoyed this episode,leave us a comment wherever you
get your podcast and share itwith friends.
Welcome to Transformative Living Radio,
where we explore the power ofintentional change for personal
growth and fulfillment.
I'm Andre Flax, your host andcertified life and leadership
coach.
Today, we'll be diving into atopic that affects so many of us
those moments when sadness andmelancholy seem to take over.
Maybe you've been feeling lowfor a few days, or perhaps a
(00:24):
wave of sadness hits you out ofnowhere.
Whatever the case, know thatyou're not alone and, more
importantly, there are thingsyou can do to lift yourself out
of it.
In today's episode, I'll besharing some simple but powerful
strategies to help you managesadness, find relief and start
feeling like yourself again.
(00:45):
No complicated theories, justpractical, doable steps that
work.
So if you're ready, let's begin.
Hello and welcome to anotherepisode of Transformative Living
Radio.
I'm Andre Flax, your host andcertified life and leadership
coach.
Now, before we get into theheart of the message today, or
(01:08):
the lesson today, let's firstacknowledge that we all
experience moments of sadnessand melancholy.
These are normal human emotions.
However, when they linger toolong, they can become very
overwhelming.
Here's the key point youremotions serve as a signal
(01:28):
rather than a stop sign.
They convey important messages.
Instead of shying away fromthem, we should be approaching
them with great curiosity.
How are you feeling right now?
Are you feeling disconnected?
Are you feeling disconnected?
Are you carrying unprocessedgrief and stress?
Or are you stuck in negativethought loops?
(01:53):
Recognizing the root cause ofyour sadness is the first step
to working through it.
And remember feelings aren'tpermanent.
They shift just like theweather.
So your job isn't to fight them, it's to learn how to navigate
through them.
So how do we navigate momentsof sadness and melancholy?
(02:14):
The truth is, when sadness ormelancholy lingers, finding
motivation can seem like animpossible task.
However, making small shiftscan create the momentum we need
to move through it.
Here are some simple yeteffective strategies you can use
today to help you through thisprocess.
(02:35):
Strategy number one is to moveyour body to enhance your mood.
No, you don't need to run amarathon, just start moving.
No, you don't need to run amarathon, just start moving.
You see, research shows thatmovement triggers the release of
endorphins, which is ourbrain's natural feel-good
hormone.
Consider taking a 10-minutewalk outdoors.
(03:01):
The fresh air and the sunlightcan do wonders for your mood.
Our bodies hold tension fromemotions, so it's important that
we learn to do stretching orsome gentle yoga to help release
that tension.
Another thing you can do toenhance your mood is to dance to
some upbeat music, even if youdon't feel like it.
Moving shifts your energy.
Now, strategy number two is tochange your inner dialogue Now.
(03:26):
During tough times, ourself-talk can become critical,
so we must be mindful of themessages we convey to ourselves.
Instead of saying I'm stuck,try saying I'm learning to
navigate through this.
Instead of saying I feelhopeless, try saying I am open
to feeling better.
(03:46):
Instead of thinking I'll neverfeel different, remind yourself
that this is a temporary feelingand I'm taking steps to heal.
Remember, your words have powerand so we must choose them
wisely.
Strategy number three is toreach out to family, friends,
(04:07):
mentors and coaches, even whenit's challenging.
You see, feelings of sadnessand melancholy tend to want to
isolate us.
But remember, connecting withothers heals us.
Even if it's just a text, ashort call or just sitting in a
cafeteria with others, it allmakes a difference.
(04:27):
Now, when reaching out to afriend, be straightforward.
Say to him hey, I'm not feelinggreat today.
Can we talk?
Now, if talking isn't an option, consider writing a letter or
journalizing your feelings.
Sharing your emotions canlessen their impact.
Now, strategy number four is tocomplete one small, achievable
(04:51):
task In moments when everythingseems overwhelming.
Start small, make your bed,drink a glass of water or simply
open the curtains and let thelight in Each small action tells
your brain I'm capable and I ammoving forward.
So now let's shift theconversation to four practical
(05:12):
habits that you can adopt tohelp you overcome moments of
sadness and melancholy.
Habit number one is to nourishyour mind and body.
You see, getting enough sleepeach night is essential for
maintaining overall well-being.
You see, getting enough sleepeach night is essential for
maintaining overall well-being.
The lack of rest can worsenfeelings of sadness, so strive
(05:36):
for a consistent sleep routine.
Habit number two is nutrition.
Your brain needs fuel, so focuson foods rich in omega-3s,
vitamins and proteins.
Hydration is also important tooverall health.
Dehydration affects moods, soit's important that you drink
(05:58):
more water than you think youneed.
Habit number three is topractice gratitude.
Now, it may sound cliche, butgratitude rewires the brain.
Here's a gratitude exercise youmay want to try Each morning
write down three things thatyou're grateful for.
If you struggle with this inthe beginning, start small.
Write things like I have a bed,I have a roof over my head or
(06:21):
I'm simply here.
Ideally, you want to say thesethings out loud.
By doing so, it shifts yourattitude and your mood.
Habit number four is to createwhat is known as a feel-good
toolkit.
Inside this toolkit are thethings that bring you comfort
when sadness strikes.
(06:42):
This could be a favoriteplaylist, a book or podcast that
inspires you, a warm bath oryour favorite tea, or even a
go-to meditation or breathingexercise.
Having a plan in place makes iteasier to shift your emotional
state when needed.
Habit number five is to reachout for help when needed.
(07:03):
At times, sadness can beprofound, and that's completely
acceptable.
Asking for support is not asign of weakness, rather a
reflection of strength.
Therapy, for example, offersresources to help you manage
your emotions.
Support groups can helpreassure that you're not
(07:23):
isolated, and if you sense thatsadness is shifting more towards
hopelessness, don't hesitate toreach out, whether to a friend
or a professional.
Remember you deserve to besupported.
Now, as we wrap up this episodetoday, I want you to take a deep
breath and remind yourself thatyou are not broken, you are not
(07:45):
alone and you are capable offeeling better, even if it
doesn't seem that way right now.
The smallest steps lead to thebiggest changes.
The smallest steps lead to thebiggest changes.
So choose one of the thingsfrom today's episode, just one,
and put it into practice.
Let that be your starting point.
And if no one has told youtoday you matter, you are loved
(08:12):
and you are worthy of joy, well,that's our show for today.
We hope that you found thisepisode both insightful and
inspiring.
Join us each week for practicaltips, actionable insights and
inspiring stories to help youtransform your life.
We hope you can join us.
We'll see you soon.
Speaker 2 (08:31):
To experience a free coaching session with Andre Flex
, click the link in the shownotes to book your coaching
session today, or contact him atandre at
transformativelivingradiocom.
If you enjoyed this episode,leave us a comment wherever you
get your podcast and share itwith friends.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!